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Training Log Archive: murraystraining

In the 7 days ending Sep 7, 2014:

activity	#	time	miles		km		+m
Running	10	5:44:04	48.09	(7:09)	77.4	(4:27)	100
Terrain Running	1	1:06:00	6.84	(9:39)	11.0	(6:00)	350
Orienteering	1	33:00	3.54	(9:19)	5.7	(5:47)	150
Urban Orienteering	1	25:59	4.1	(6:20)	6.6	(3:56)
Total	11	7:49:03	62.57	(7:30)	100.7	(4:39)	600

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Sunday Sep 7, 2014 #

12 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ Integrator #3

Persuading sprint legs they wanted to go again.

Orienteering race 33:00 [3] 5.7 km (5:47 / km) +150m 5:07 / km
shoes: VJ Integrator #3

British Middle Champs. Fun but scrappy run on Brereton Spurs. Probably didn't deserve a medal but got one anyway.

6 PM

Terrain Running 1:06:00 [3] 11.0 km (6:00 / km) +350m 5:11 / km
shoes: inov8 RocLite 243

Family logistics meant I was driving all the way home so we stopped at Tebay for a decent break. Enjoyable run in the evening sun reflecting on the weekend.

I really enjoyed it. Sure, it's a funny time for (Brits to be) racing but it was good racing nonetheless and I really like good racing. Training is all well and good but if you never toe the line you don't know where you stand and you miss out on the chance to get your name on the trophies. Further to that, by not racing you demean the achievements of those who did race and raced well.

Saturday Sep 6, 2014 #

11 AM

Urban Orienteering race 13:14 [3] 3.2 km (4:08 / km)
shoes: inov8 RocLite 243

British Sprints - qualifier. Not much route choice but it felt like there was enough going on to keep it interesting. Didn't feel that fast but when I started to real Rich in knew it was going to be a safe qualification. One hesitation on #8 but other than that a good race.

Urban Orienteering race 12:45 [3] 3.4 km (3:45 / km)
shoes: inov8 RocLite 243

British Sprints - final. Decided there was no point in holding back so went all in from the start. Missed the gap on 2 (5s) but other than that a pretty clean run. Maybe got slightly lucky on 26 by choosing the right hand route which now looks slightly longer but avoided the building works that Kris got caught in. Nice to the two of us to be clear of the pack, nice to win a race for the first time in a while and nice to run well after not looking at a sprint map since WOC - it took extra concentration but the basic skills were all there.

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics GT2000 #3

Sundry jogging.

Friday Sep 5, 2014 #

7 AM

Running 30:30 [3] 6.95 km (4:23 / km)
shoes: Asics GT2000 #3

Square sausage and tomato.

C • Friday baps 1

C • Isn't it called a Link ? 5

Thursday Sep 4, 2014 #

7 AM

Running 32:40 [3] 6.95 km (4:42 / km)
shoes: Asics GT2000 #3

Morgonjogg. Sluggish after faster running lasst night.

Wednesday Sep 3, 2014 #

7 AM

Running 31:25 [3] 6.95 km (4:31 / km)
shoes: Asics GT2000 #3

Morgonjogg.

7 PM

Running race 15:09 [3] 5.0 km (3:02 / km)
shoes: Asics GT2000 #3

Meadows 5km. Good conditions with no wind. Tried to run 'controlled fast' for a 15 flat time, which I thought was on but it turned out my GPS was covering more ground than me (watch said 8:58 @ 3km but I was 9:43 at 2 miles - 9:04 pace). Still a solid run in a gun to tape win (PatGie 15:23 and Spongey 16:00) and a wee reminder for the legs that they have to run fast again at the weekend.

Running warm up/down 23:00 [3] 5.6 km (4:06 / km)
shoes: Asics GT2000 #3

2km before, 3.2km after. Walk home as big bag at work.

Tuesday Sep 2, 2014 #

7 AM

Running 31:00 [3] 6.95 km (4:28 / km)
shoes: Asics GT2000 #3

Morgonjogg. Meadows including half a lap with Dougie Selman.

5 PM

Running 55:20 [3] 13.2 km (4:12 / km)
shoes: Asics GT2000 #3

Work-Wallyford.

Monday Sep 1, 2014 #

7 AM

Running 31:00 [3] 6.9 km (4:30 / km)
shoes: Asics GT2000 #3

Morgonjogg. Meadows this week.

6 PM

Running 49:00 [3] 11.4 km (4:18 / km) +100m 4:07 / km
shoes: Asics GT2000 #3

Carrick Knowe/Corstorphine Hill. Sluggish before I dropped my bag off, good after that.

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