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Training Log Archive: murraystraining

In the 7 days ending Jan 11, 2015:

activity # timemileskm+m
  Running11 10:49:13 92.09(7:03) 148.2(4:23) 400
  Total11 10:49:13 92.09(7:03) 148.2(4:23) 400

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Sunday Jan 11, 2015 #

9 AM

Running long (HPSR) 2:10:50 [3] 30.3 km (4:19 / km)
shoes: Asics Kayano #1 (red)

Same as last week but with more rain (inside the bypass) and snow/sleet (outside). Hamstring/back of knee pretty tight to start with so decided to cut it short but after a few easy miles it eased off so I carried on for the full distance. Milne was good enough to wait for me so I had company for the fight into the blizzard and the slushy run home. I can't remember the last time I had a shower as restorative as the one after this run!

Saturday Jan 10, 2015 #

10 AM

Running 22:00 [3] 4.5 km (4:53 / km)
shoes: Asics Kayano #1 (red)

Down to Holyrood, short warm up (miserable conditions with driving hail while the women raced).
C • result 5

Running race 27:16 [3] 8.2 km (3:20 / km) +100m 3:08 / km
shoes: Asics Hyper LD#2

Interdistricts + guest team from North of England. A close second to a decent runner from Liverpool. Tried to break away from him a couple of times but couldn't get a gap then he was stronger at the start of the last lap. Pretty happy to comfortably beat the rest of the Scots and the other NoE guys. A positive approach to the conditions was probably the key to success here!
Andy B was about a minute faster in the posh boys race, CHawkins not far behind him so still some ground to make up before Feb 22nd...

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics Hyper LD#2

Token.
8 PM

Running 29:30 [3] 6.0 km (4:55 / km)
shoes: Asics Kayano #1 (red)

Shake out. R hamstring not moving very well.

Friday Jan 9, 2015 #

7 AM

Running 34:50 [3] 7.0 km (4:59 / km)
shoes: Asics Kayano #1 (red)

Very easy day, cut off the loop in Blackford so basically just a lap of the Meadows. Disappointingly calm given the storm that had raged all night but enough trees and branches down to give a taste of what had happened.

Thursday Jan 8, 2015 #

7 AM

Running intervals 44:00 [3] 10.25 km (4:18 / km)
shoes: Asics GT2000 #4

Little bit blocked up this morning. Hope it is just a reaction to the cold and wet last night and nothing more serious.
6 PM

Running intervals 1:16:51 [3] 16.2 km (4:45 / km) +300m 4:21 / km
shoes: Asics DS Trainer #1

Hill reps with Doug and not Coombs (plus Bex for the last set) on Queen's Drive. 4x(30/60/90), 30s between reps, jog down to the start between sets. Doug was keeping me honest. Session worked quite well with the steep bit of the climb coming around 60s into the 90s rep.

Wednesday Jan 7, 2015 #

7 AM

Running 44:56 [3] 10.25 km (4:23 / km)
shoes: Asics Kayano #1 (red)

Foot felt fine for the rest of the day yesterday but the rolling-7 was getting a bit high so took the night off anyway.
Slightly longer route this morning to avoid the busy bits of Morningside.
6 PM

Running intervals 1:10:30 [3] 17.0 km (4:09 / km)
shoes: Asics DS Trainer #1

It takes a special kind of mentality to run 6x1mile solo in this weather! The Meadows were about as miserable as I can ever remember them being - sheets of rain blowing in sideways, huge puddles everywhere. Not as fast as I'd have liked but a decent workout given the conditions. ~5:20 for first 5, 5:08 on the last one.
C • Dark, cold, wet, miserable 1

Tuesday Jan 6, 2015 #

7 AM

Running 43:00 [3] 9.8 km (4:23 / km)
shoes: Asics Kayano #1 (red)

Busier this morning - I guess schools were not back yesterday. Started feeling fresher than yesterday but had a bit of foot pain by the end. Will see how it feels later in the day but may rest this evening and push intervals back to tomorrow.

Monday Jan 5, 2015 #

7 AM

Running 43:30 [3] 9.7 km (4:29 / km)
shoes: Asics Kayano #1 (red)

Back to work.
5 PM

Running 1:12:00 [3] 17.5 km (4:07 / km)
shoes: Asics Kayano #1 (red)

Innocent 10.

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