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Training Log Archive: murraystraining

In the 7 days ending Apr 5, 2015:

activity # timemileskm+m
  Running10 4:31:44 35.31(7:42) 56.82(4:47)
  Orienteering2 1:52:02 8.7(12:53) 14.0(8:00)
  Urban Orienteering1 16:36 2.67(6:13) 4.3(3:52)
  Total10 6:40:22 46.68(8:35) 75.12(5:20)

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MoTuWeThFrSaSu

Sunday Apr 5, 2015 #

12 PM

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

Orienteering 1:10:00 [3] 7.0 km (10:00 / km)
shoes: VJ Integrator #3

Jogged some of the first half of the long-trying to get my mojo back for tomorrow.

Saturday Apr 4, 2015 #

11 AM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: VJ Integrators #4

Orienteering 42:02 [3] 7.0 km (6:00 / km)
shoes: VJ Integrators #4

JK middle distance. No spring in my legs meant I was floundering through the terrain. Orienteering wasn't great either. Good map and course though.

Friday Apr 3, 2015 #

7 AM

Running 28:30 [3] 5.9 km (4:50 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg. HP and Bridle spotted on the canal.
C • hihi 1
3 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #1 (red)

Jiggy joggy.

Urban Orienteering 16:36 [3] 4.3 km (3:52 / km)
shoes: inov8 RocLite 243

JK sprint. Muddy and slippy conditions meant I never felt like I could run aggressively. Pretty clean though which was nice.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Kayano #1 (red)

Thursday Apr 2, 2015 #

9 AM

Running 27:00 [3] 5.9 km (4:35 / km)
shoes: Asics Kayano #1 (red)

Wednesday Apr 1, 2015 #

7 AM

Running 26:30 [3] 5.9 km (4:29 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg.
3 PM

Running 43:00 [3] 8.6 km (5:00 / km)
shoes: Asics Kayano #1 (red)

Gym and jog.

Tuesday Mar 31, 2015 #

Note

Saw the doc & got some antibiotics. Or mojo pills, as I'm calling them.
7 AM

Running 25:23 [3] 5.8 km (4:23 / km)
shoes: Asics Kayano #1 (red)

Bit better.
6 PM

Running warm up/down 15:00 [3] 3.22 km (4:40 / km)
shoes: Asics Kayano #1 (red)

Running 17:25 [3] 4.0 km (4:21 / km)
shoes: Asics DS Trainer #1

2x500,2x1km,2x500. Aiming for ~5km pace for first 4 then pick it up at then end. Half time recoveries.
1:25,1:28
2:59,3:02
1:22,1:24.
Not bad given the wintery conditions. This was on the meadows- 500s were a bit uneven. Looking forward to getting back to the track next week.

Running 13:26 [3] 2.6 km (5:10 / km)
shoes: Asics DS Trainer #1

Monday Mar 30, 2015 #

7 AM

Running 28:30 [3] 5.9 km (4:50 / km)
shoes: Asics Kayano #1 (red)

Wrecked. That's all for today.

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