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Training Log Archive: murraystraining

In the 7 days ending May 8, 2016:

activity	#	time	miles		km		+m
Running	10	7:23:58	54.12	(8:12)	87.1	(5:06)	800
Orienteering	1	1:54:00	9.01	(12:39)	14.5	(7:52)	500
Strength	2	50:00
Total	10	10:07:58	63.13		101.6		1300

2:09

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» now

Sunday May 8, 2016 #

11 AM

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: VJ Integrators #4

To the start (tough!)

Orienteering long 1:54:00 [3] 14.5 km (7:52 / km) +500m 6:42 / km
shoes: VJ Integrators #4

Glen Affric SOL. Not strong enough to run hard in this terrain so settled in to enjoy trundling round. Nav was a bit wonky at times but no major misses.

Some people were saying it is a shame that such a great forest is going to get chopped down - I'd say its a shame that such a great forest was only used twice (afaik) between WOC99 and WOC2015 (SOL in 2001ish and PT2006ish).

C • Affric 2

Saturday May 7, 2016 #

11 AM

Running hills 1:34:00 [3] 14.3 km (6:34 / km) +600m 5:26 / km
shoes: VJ iRock #1

Steady up Meall Chuaich. Feeling fine. Nice views from the top.

Friday May 6, 2016 #

6 PM

Running warm up/down 35:00 [3] 7.7 km (4:33 / km)
shoes: Asics GT2000 #6 - Red

Strength yesterday was stupid, woke up with seriously tight and sore calves and hips. Skipped morgonjogging and opted for a longer warm up instead. Silverknowes to Cramond Brig and back.

Running race 15:02 [3] 5.0 km (3:00 / km)
shoes: Asics Hyperspeed #2

Scottish 5k champs. Was expecting to be slower. Conditions were as good as you'll get in Scotland and the field was deep. Ran remarkably even splits, which meant that I steadily progressed through the pack - must've been ~30th at 1km, finished 15th in the same time as got me 8th in 2011.
3:00,2:59,3:00,3:01,3:02.
Failed in my bid to run sub 15 but met my sub 15:15 requirement so Highgate 10,000m is still on. With another two weeks faster stuff, less 3-peakiness and doms i could trouble my pb (30:44) there? I'll have to find another 5k too in order to extend my run of sub 15 years.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed #2

Jog w/T. She ran good (19:19).
24:30 after 2 weeks training
21:30 after 6 weeks.
19:20 after 12 weeks.
Cue much extrapolation and curve fitting to set the next target.

C • Progression 2

Thursday May 5, 2016 #

8 AM

Running 12:00 [3] 2.2 km (5:27 / km)
shoes: Asics GT2000 #6 - Red

Vote jog and into gym. Achey.

Strength 30:00 [3]
shoes: Barefoot

Strengthfaff.

5 PM

Running 46:20 [3] 8.9 km (5:12 / km) +100m 4:56 / km
shoes: Asics GT2000 #6 - Red

Pottering about town. Korean meal at lunchtime not sitting very well.

Wednesday May 4, 2016 #

6 PM

Running intervals 1:03:00 [3] 12.6 km (5:00 / km)
shoes: Asics DS Trainer #1

Panic speedwork.
2x400-2x1000-2x400-2x1000-2x400. 60' after 400s, 90' after 1000s.
72->67 on 400s,
3:05->3:12 on 1000s.
Euch.

Tuesday May 3, 2016 #

7 AM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT2000 #6 - Red

BBA.

Strength 20:00 [3]
shoes: Barefoot

BBA. With added rubber band.

6 PM

Running 1:00:36 [3] 12.6 km (4:49 / km)
shoes: Asics GT2000 #6 - Red

Hermitage with Coombs. Strava tells me uphill k's were faster than downhill ones! #DOMS

Monday May 2, 2016 #

9 AM

Running 44:00 [3] 8.9 km (4:57 / km)
shoes: Asics GT2000 #6 - Red

Still pretty battered.

6 PM

Running 29:00 [3] 6.4 km (4:32 / km)
shoes: Asics GT2000 #6 - Red

Feeling OK! Up to canal for 6x1min efforts. Feeling battered again. But if my muscles are ruined and about to regrow, I want them to regrow FASTER.

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