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Training Log Archive: murraystraining

In the 7 days ending May 29, 2016:

activity # timemileskm+m
  Running8 10:50:55 92.03(7:04) 148.1(4:24) 1400
  Strength2 50:00
  Faffing in the gym1 35:00
  Total10 12:15:55 92.03 148.1 1400

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MoTuWeThFrSaSu

Sunday May 29, 2016 #

9 AM

Running 2:26:00 [3] 33.9 km (4:18 / km) +250m 4:09 / km
shoes: Asics GT2000 #6 - Red

HPSR. On my own from the curling stone onwards, kept it fairly gentle.

Saturday May 28, 2016 #

8 AM

Running 1:28:00 [3] 20.1 km (4:23 / km)
shoes: Asics GT2000 #6 - Red

Morning miles including a 16:12 KrapRun at Krammond (fat shoes/tactical race/negative split etc etc).
6 PM

Running 1:11:00 [3] 14.2 km (5:00 / km) +330m 4:29 / km
shoes: Asics GT2000 #6 - Red

More miles.

Friday May 27, 2016 #

6 PM

Running 1:22:00 [3] 16.0 km (5:08 / km) +250m 4:45 / km
shoes: Asics Gel Fuji Trabuco

Flat Arthur.

Thursday May 26, 2016 #

8 AM

Strength 30:00 [3]
shoes: Barefoot

Mix of exercises and stretching - lots of tightness all the way through right leg.
12 PM

Running tempo 57:00 [3] 14.0 km (4:04 / km)
shoes: Asics GT2000 #6 - Red

"Race" yourself fit pt 6: KB handicap (23:05). Almost 3 minutes slower than my PB (20:20 Nov2012) despite the favourable conditions (tailwind up the Hermitage Glen) so clearly not a maximal effort but pretty decent considering the last few days.

Wednesday May 25, 2016 #

7 PM

Running 43:55 [3] 10.2 km (4:18 / km) +420m 3:34 / km
shoes: VJ iRock #1

Project race yourself fit pt5… Kilpatricks Hill Race. A new one for me and very pleasant on a sunny calm evening like this. Got a bit of a gap on Spongey on the latter stages of the first climb and from then on my lead kind of yo-yo'ed: he would reel me in on the flats and downhills but I would pull away on the climbs. He was only about 10yards back at the bottom of the final climb up the Slacks but Ipushed on strongly and he reckoned I had 35s on him at the top, of which he could only pull 25 back on the fast downhill to the finish. Pleased with the time for what felt like a 'comfortably hard' effort, only that Robbie Simpson lad has gone faster.

Running warm up/down 16:00 [3] 3.2 km (5:00 / km) +150m 4:03 / km
shoes: VJ iRock #1

Waiting for the prize giving (and then turning up late for it when our loop turned out to be longer than anticipated).

Tuesday May 24, 2016 #

8 AM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2000 #6 - Red

IW

Strength 20:00 [3]
shoes: Asics Gel Fuji Trabuco

Strengthfaff.
6 PM

Faffing in the gym 35:00 [3]
shoes: Asics Gel Fuji Trabuco

Stomach issues prevented a run - standard weirdness after an evening long run. Went to the gym and did half an hour on a spin bike then moved to cross trainer but stomach didn't like that so went home.

Monday May 23, 2016 #

6 PM

Running long 2:17:00 [3] 34.5 km (3:58 / km)
shoes: Asics Gel Fuji Trabuco

Monday night long run incorporating the Rigg Race (6ml, road, hilly) out at Balerno. 12.5k run there, 9.5k race, 12.5k run home. Total time 3:45 allowing for faff and pint breaks before and after the race respectively.
Started the race fairly steadily and only took the lead after 2 miles - more like a tempo run than a race. I picked the pace up after the downhill though and finished fairly strongly.

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