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Training Log Archive: murraystraining

In the 7 days ending Jun 29, 2014:

activity

time

miles

Running

2:52:50

22.43

(7:42)

36.1

(4:47)

Urban Orienteering

1:36:30

11.09

(8:42)

17.85

(5:24)

Terrain Running

55:50

5.65

(9:52)

9.1

(6:08)

400

Total

5:25:10

39.18

(8:18)

63.05

(5:09)

400

1:30

0:00

» now

Sunday Jun 29, 2014 #

11 AM

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics GT2000 #3

Jogging in St Andrews inc CoF beach run.

Urban Orienteering 55:00 [3] 7.6 km (7:14 / km)
shoes: inov8 f-lite 230 #2

St Andrews Urban Race. ESOC decided to put on a 60 minute score. We decided this was silly so used our 60 minutes thus:
0-5mins: planning a sprint course using some of the score controls and some of our own.
5-20mins: running first sprint.
20-42mins: jogging & planning second sprint.
42-55mins: second sprint course.
This gained us 200 and 210 points respectively, placing us 70th and 68th out of 72 starters. Result!

Saturday Jun 28, 2014 #

9 AM

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics GT2000 #3

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230 #2

5x800m on the track with Scott. Hoping to hit steady 2:13s with a chance of a faster one to finish.
2:14 - 2:13 - 2:16 - 2:19… took an extra long recovery at this point… 2:14.
Still a reasonable session but a little off where I wanted to be.

Urban Orienteering warm up/down 23:00 [3] 5.4 km (4:16 / km)
shoes: inov8 f-lite 230 #2

Then sprintervals at South Gyle: a mix of Venetian and normal style. Good practise.

Friday Jun 27, 2014 #

6 PM

Terrain Running hills 55:50 [3] 9.1 km (6:08 / km) +400m 5:02 / km
shoes: Asics Gel Enduro Attact WR

Friday Night Hill Run. Decided to get to know the Moorfoots a bit better. Nice run up Dundreich Hill (623m) from the Horseshoe Inn car park.

Thursday Jun 26, 2014 #

7 AM

Running 19:50 [3] 5.0 km (3:58 / km)
shoes: Asics GT2000 #3

Murrayfield loop. Felt good so rolled with it. Throat slowly improving.

7 PM

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

Jogging before and after sprinting. Put in an effort up Jacob's Ladder - 30.1s. Not sure if that is good or not.

C • Get on Strava quick... 1

Urban Orienteering 18:30 [3] 4.85 km (3:49 / km)
shoes: Asics GT2000 #3

Moderate intensity Venetian sprint. Thanks to Graeme for planning. Wearing fat shoes as I didn't want to carry sprint shoes over or run all the way in them. Fat shoes don't make me sprint fast though but that was a good thing on the first harder session after a break.

Wednesday Jun 25, 2014 #

6 PM

Running 43:00 [3] 8.6 km (5:00 / km)
shoes: Asics GT2000 #3

Canal run. Crossed it 15 times.

Tuesday Jun 24, 2014 #

Note
(sick)

Have had a sore throat since last Wednesday. It wasn't getting any better so I took Monday off. It got worse. I'm trying taking Tuesday off as well - hopefully that cures it.

C • perfect timing 3

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