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Training Log Archive: murraystraining

In the 7 days ending Nov 23, 2014:

activity # timemileskm+m
  Running10 8:26:27 68.2(7:26) 109.75(4:37) 790
  Total10 8:26:27 68.2(7:26) 109.75(4:37) 790

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MoTuWeThFrSaSu

Sunday Nov 23, 2014 #

9 AM

Running long 1:50:00 [3] 26.5 km (4:09 / km)
shoes: Asics GT2000 #4

HPSR with a mild Haines wedding hangover. Calves very tight to start with so held back a bit, felt ok from Blinkbonny onwards though and we were moving well at the end (3:45/km for the last few). Happy meal route with Keith Hood and a young guy from FVH.

Saturday Nov 22, 2014 #

8 AM

Running 44:00 [3] 8.5 km (5:11 / km)
shoes: Asics Gel Enduro Attact WR

To the park and back with Tim and Ruth.

Running 22:00 [3] 4.2 km (5:14 / km) +150m 4:27 / km
shoes: Asics Gel Enduro Attact WR

Chase the Bride race, jogging at the back with Doug.
2 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: inov8 RocLite 243

Checking out the course/supporting girls with Don and Jonny.

Running race 30:50 [3] 8.5 km (3:38 / km)
shoes: inov8 RocLite 243

East League XC. Good course, not a good run for 3rd, 50s behind Alex Hendrie. Alex cruised away from me on the first lap and Max came cruising past on the second. I might have been lower but for the fact that any time I looked over my shoulder all I saw was brown vests - I might have been poor but I was at least going to be top trotter! I think most of my troubles came from wearing studs rather than spikes as I was losing a lot of ground on the climbs where I was slipping and sliding around. It feels like training has been going better than this result suggests - hopefully the East Champs will be better.
C • Roclites... 6

Running warm up/down 14:00 [3] 2.5 km (5:36 / km)
shoes: inov8 RocLite 243

Jogging with Jonny then wiping the worst of the mud off in the stream.

Friday Nov 21, 2014 #

7 AM

Running 27:23 [3] 5.9 km (4:38 / km)
shoes: Asics GT2000 #4

L calf and glute a bit tight to start with. Don't feel like I justified a bacon roll this week.

Thursday Nov 20, 2014 #

8 AM

Running 27:10 [3] 5.9 km (4:36 / km)
shoes: Asics GT2000 #4

Tired this week.
6 PM

Running warm up/down 21:09 [3] 4.75 km (4:27 / km)
shoes: Asics DS Trainer #1

Big lap of the Meadows.

Running hills 39:00 [3] 6.4 km (6:06 / km) +640m 4:04 / km
shoes: Asics DS Trainer #1

12-8-4 x 1min on/ 30s off on treadhill at 3:45/10%, 2 mins between sets. Felt much more comfortable than two weeks ago. Reduced mileage and not being first thing in the morning will have helped.

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics DS Trainer #1

HFW

Wednesday Nov 19, 2014 #

7 AM

Running 26:40 [3] 5.9 km (4:31 / km)
shoes: Asics GT2000 #4

Slow start, ok by the end.

Tuesday Nov 18, 2014 #

7 AM

Running 24:55 [3] 5.9 km (4:13 / km)
shoes: Asics GT2000 #4

Didn't even make it as far as the Meadows last night - legs were shot. Feeling much better this morning thankfully.
7 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #4

Running intervals 34:30 [3] 9.0 km (3:50 / km)
shoes: Asics GT2000 #4

Hyman session (+1). 6x1500m "tempo".
5:01, 4:45, 41, 39, 36, 30.
Getting a bit beyond tempo by the last one but pretty comfortable up till that point.
C • 1500m Jawbone? 2

Running warm up/down 15:00 [3] 2.8 km (5:21 / km)
shoes: Asics GT2000 #4

Monday Nov 17, 2014 #

7 AM

Running 28:50 [3] 5.9 km (4:53 / km)
shoes: Asics GT2000 #4

Back to reality. Soggy Craiglockhart loop.

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