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Training Log Archive: murraystraining

In the 7 days ending Mar 2, 2014:

activity	#	time	miles	km	+m
Running	7	6:15:00	38.84	62.5	250
Faffing in the gym	5	3:06:00
Total	12	9:21:00	38.84	62.5	250

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Sunday Mar 2, 2014 #

2 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics GT2000 #2

Tired loop round Davidson Mains/Corstorphine. Seven days consecutive running for the first time since October. Knee feeling OK, although ceilidh dancing last night wasn't great for it.

C • It is not as long ago as it seems... 2

Saturday Mar 1, 2014 #

9 AM

Running 52:00 [3] 13.0 km (4:00 / km)
shoes: Asics GT2000 #2

ParkRunning. Jog from Craigleith, hard ParkRun then 3x3 mins and 3x30s on the way home. Cycled to/from Craigleith as I didn't want to overdo the mileage.
For the parkrun I planned to run steady 3:12s with a pickup in the final km if I felt ok. That plan got canned after 500m when I realised AnDoug was at the front and pushing the pace. I worked my way up to him and ran the second mile with him but faded at the end. 15:50 was about the time I aimed for but not the way I planned to run it! splits roughly 3:06/07/07/14/16.

C • maybe not 1

5 PM

Faffing in the gym 50:00 [3]
shoes: Barefoot

Panic faff before heading out to a wedding.

Friday Feb 28, 2014 #

8 AM

Faffing in the gym 30:00 [3]
shoes: Barefoot

Morgonfaff & PT squats after a couple of days off to let some inflamation die down.

7 PM

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics GT2000 #2

Worked late - very gentle potter about town.

Thursday Feb 27, 2014 #

7 PM

Running tempo (Treadmill fitness test) 43:00 [3] 10.5 km (4:06 / km)
shoes: Asics GT2000 #2

Dreadmill fitness test. Decent improvement from a month ago - at the core levels I was running 1min/km faster for the same heart rate. Not as much improvement at the top level (19km/hr) and although I felt reasonably comfortable at that stage my legs wouldn't go fast enough to keep going to 20km/hr. That's all unsurprising given where I've been focussing my training recently: sub-maximal threshhold work.

C • good result 1

C • Out of interest... 3

Running hills 15:00 [3] 2.5 km (6:00 / km) +250m 4:00 / km
shoes: Asics GT2000 #2

After 3 minutes to get my breath back I jumped back on the belt for some more sub-maximal work: 10x60/30 @ 15km/hr, 10% gradient.

Wednesday Feb 26, 2014 #

8 AM

Faffing in the gym intervals 45:00 [3]
shoes: Barefoot

Morgonfaff. Top Gear.

7 PM

Running 50:00 [3]
shoes: Asics GT2000 #2

Davidson Mains/Mary Erskine road loop.

Tuesday Feb 25, 2014 #

9 AM

Faffing in the gym 20:00 [3]
shoes: Barefoot

Morgonfaff. Legs still pretty tired but I had the last 20 minutes of Rush to watch before it expired at lunchtime so got on a bike and got my legs spinning.

6 PM

Running intervals 1:00:00 [3] 14.5 km (4:08 / km)
shoes: Asics GT2000 #2

1-2-3-4-5-4-3-2-1, everyone feeling a bit post-National. 90s recoveries.

Monday Feb 24, 2014 #

8 AM

Faffing in the gym 41:00 [3]
shoes: Barefoot

Morgonfaff.

6 PM

Running 45:00 [3]
shoes: Asics GT2000 #2

Pretty tired. Just a lap of the Queen's Drive rather than anything longer.

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