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Training Log Archive: murraystraining

In the 7 days ending Jul 19, 2015:

activity

time

miles

Running

6:51:55

55.92

(7:22)

89.99

(4:35)

Urban Orienteering

1:55:04

15.6

(7:23)

25.1

(4:35)

Total

8:46:59

71.51

(7:22)

115.09

(4:35)

1:52

0:00

» now

Sunday Jul 19, 2015 #

9 AM

Running warm up/down 24:30 [3] 5.0 km (4:54 / km)
shoes: Asics GT2000 #5 (blue)

Shake out jog with Ruth round Green Pinkey.

11 AM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Urban Orienteering tempo 17:00 [3] 4.35 km (3:54 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint course at Rutherton Labs near Didcot. Planned by Fiona Bunn and her mum using the controls for their urban race on 31st Aug. Good fun, very route choicey. Focused on control codes and descriptions, which I've been a bit lazy about recently.

Saturday Jul 18, 2015 #

8 AM

Running 27:30 [3] 6.0 km (4:35 / km)
shoes: Asics GT2000 #5 (blue)

Joggin

5 PM

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics GT2000 #5 (blue)

Running race 14:32 [3] 5.0 km (2:54 / km)
shoes: Asics Hyper LD#2

BMC Grand Prix Oxford. Paced at 69s (14:22).
Started a bit slow (71) so moved up right behind the pacer who then realised he was a bit slow (2:20) and picked it up. Sat tight behind him until he dropped out (3400) then tried to maintain/pick up the pace.
Failed.
The last k was an absolute sufferfest - first my arms seized up, then my legs. Shaun Dixon (Highgate teammate) came past, then another. Fortunately I was able to hold on, just, to break my old pb (14:36). Satisfying, but I was hoping for a bit more.
2:54
2:52 - 5:46
2:51 - 8:37
2:55 - 11:32
3:00 - 14:32

Update: lap splits from GPS:
71,69,68,69,70,69,69,68,68,72,72,74,34.

Running 16:00 [3] 3.2 km (5:00 / km)
shoes: inov8 f-lite 230 #3 (black)

To/from Oxford Brookes.

Urban Orienteering tempo 10:10 [3] 2.45 km (4:09 / km)
shoes: inov8 f-lite 230 #3 (black)

Fun little sprint around a park and Brookes campus. Pretty wrecked.

Friday Jul 17, 2015 #

10 AM

Running 49:00 [3] 10.2 km (4:48 / km)
shoes: Asics GT2000 #5 (blue)

Chilled jogging from Ruth's. Getting the legs back in shape before a big 5k tomorrow.

Thursday Jul 16, 2015 #

11 AM

Running warm up/down 24:06 [3] 4.6 km (5:14 / km)
shoes: inov8 f-lite 230 #3 (black)

Urban Orienteering 38:24 [3] 8.6 km (4:28 / km)
shoes: inov8 f-lite 230 #3 (black)

Various exercises in Bracknell
-wu course
-'one great sprint course can change the world'
-overspeed alternate legs.

3 PM

Urban Orienteering 49:30 [3] 9.7 km (5:06 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint multi technique in Woking.
-map flipper
-corridor
-5 min blast
-overspread starts.

Wednesday Jul 15, 2015 #

7 AM

Running 42:00 [3] 9.45 km (4:27 / km)
shoes: Asics GT2000 #5 (blue)

Morgonjogg. Just a single today as (a) easy week and (b) flying south this evening.

C • south? 3

Tuesday Jul 14, 2015 #

7 AM

Running 44:00 [3] 9.6 km (4:35 / km)
shoes: Asics GT2000 #5 (blue)

Morgonjogg. Detour at the start to watch Bilson get lost ("How do I get to the subway?" "Out the door, right then right" Goes out the door, turns left).
(new shoes)

6 PM

Running warm up/down 25:00 [3] 5.2 km (4:48 / km)
shoes: Asics GT2000 #5 (blue)

To the track. Still felt a bit stiff so did a couple of laps before doing drills.

Running intervals 19:40 [3] 4.0 km (4:55 / km)
shoes: inov8 f-lite 230

Classic 10x400m off 1 minute. Metronomic 64s. Didn't suffer in the second half like usual, but equally couldn't go any faster.

Running warm up/down 13:00 [3] 2.7 km (4:49 / km)
shoes: Asics GT2000 #5 (blue)

Monday Jul 13, 2015 #

Note

Obligatory selection announcement note: Running the Individual Sprint at WOC for the sixth year in a row.

The individual/MSR decision was (I think) 90% athlete driven: I certainly made a clear choice and made the management aware. This was a very difficult choice and one I'd rather not have had to make but going through the decision making process has been very good for my motivation for the Individual Sprint.
Bring.
It.
On!

7 AM

Running 42:37 [3] 9.44 km (4:31 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Tired legs.

5 PM

Running 45:00 [3] 10.1 km (4:27 / km)
shoes: Asics Kayano #2 (orange)

Lap of Queen's Drive. 6x10s hill sprints thrown in.

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