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Training Log Archive: murraystraining

In the 7 days ending May 4, 2014:

activity	#	time	miles		km		+m
Running	10	6:34:00	49.34	(7:59)	79.4	(4:58)	1050
Orienteering	3	2:00:40	10.94	(11:02)	17.6	(6:51)
Faffing in the gym	1	30:00
Total	11	9:04:40	60.27		97.0		1050

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Sunday May 4, 2014 #

10 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator #3

Orienteering intervals 50:00 [3] 7.0 km (7:09 / km)
shoes: VJ Integrator #3

Trains with JT on Glen Fearder. Getting my ass whooped. Terrain legs AWOL, and due to that navigation pretty bad - not looking at the map enough as more focused on where my feet were going.

Saturday May 3, 2014 #

10 AM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Adidas Swoop #10

Jogging with the boys and Midge.

Orienteering tempo 30:40 [3] 4.6 km (6:40 / km)
shoes: Adidas Swoop #10

"Middle qualification" on Creag Coinnich (Braemar). Worn down swoops were a bad choice. Main time losses were due to not seeing the 2D flags tied to trees. JT 28 and Sasha 32.

3 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ Integrator #3

Jogging to/from ***.

Orienteering tempo 40:00 [3] 6.0 km (6:40 / km)
shoes: VJ Integrator #3

Nice course, nice area - tough in places but lots of variety. Orienteering pretty rusty. Caught Sasha at 7 but spannered 8 and he got away. General confusion at 12 and then the slog up through the heather 14 deprived me of the oxygen that would have made 15-17 good fun - instead I was struggling to the finish. It's good to be back in the forest but boy have I got some work to do!

Friday May 2, 2014 #

7 PM

Running 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Asics Gel Enduro Attact WR

FNHR: Swanston-Caerketton-Allermuir-Capelaw-Swanston.

Thursday May 1, 2014 #

Note

Fitness test: wasn't expecting to make progress this month due to interrupted training for EOC, but the graph is still moving in the right direction:

Getting a bit of steppiness in there too - it's my theory that when you are fitter you adapt to changes in speed quicker, so the second two minute section of each level should be the same hr as the first section.

C • improvement 1

8 AM

Running 40:00 [3] 8.0 km (5:00 / km) +350m 4:06 / km
shoes: Asics GT2000 #3

Treadhill. Waking heart rate of 37 this morning, first time that I can remember it being under 40.

6 PM

Running 50:00 [3] 12.0 km (4:10 / km)
shoes: Asics GT2000 #3

Fitness test.

Wednesday Apr 30, 2014 #

7 PM

Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Asics GT2000 #3

Randomly found myself drawn to Calton Hill, completely forgetting that it was Beltane night and the hill was closed. Perhaps I'm a pagan at heart?

C • or 1

Tuesday Apr 29, 2014 #

8 AM

Running 40:00 [3] 8.0 km (5:00 / km) +350m 4:06 / km
shoes: Asics GT2000 #3

Treadhill. Gorgeous morning, should probably have gone outside.

6 PM

Running warm up/down 34:00 [3] 7.4 km (4:36 / km)
shoes: Asics GT2000 #3

To/from Saughton.

Running intervals 35:00 [3] 8.0 km (4:23 / km)
shoes: inov8 f-lite 230 #2

Hello to the track. Classic JD opener: 5x(200-200-400, equidistant recoveries). Running 30-32/65s, with a 64 to finish. Not bad for starters.

Monday Apr 28, 2014 #

8 AM

Running 40:00 [3] 8.0 km (5:00 / km) +350m 4:06 / km
shoes: Asics GT2000 #3

Treadhill.

6 PM

Faffing in the gym 30:00 [3]
shoes: Asics GT2000 #3

Mini-faff.

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