Training Log Archive: murraystrainingIn the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
8 AM
Running 2:15:00 [3] 30.5 km (4:26 / km)
shoes: Asics GT2000 #7 - Black
HP with Pentlands detour. Hadn't planned to head into the hills but no-one else was going longer than 14 so joined Al and James H. Road shoes were not ideal in the mud and ice! Good fun though.
Saturday Jan 14, 2017 #
1 PM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics Gel Fuji #2
Stretching the legs on the Union Canal.
Running race 27:19 [3] 8.3 km (3:17 / km)
shoes: Asics Hyper XC #3
East League XC round 3, Broxburn. Set off harder than last week but got a similar result. Enjoying racing again at the moment, it feels like I can put an honest effort in. 40s faster than last year.
Running warm up/down 15:00 [3] 2.7 km (5:33 / km)
shoes: Asics Gel Fuji #2
Easy lap with AlA
Friday Jan 13, 2017 #
12 PM
Running 46:30 [3] 10.2 km (4:34 / km)
shoes: Asics GT2000 #7 - Black
Easy round an icy Queen's Drive.
Thursday Jan 12, 2017 #
8 PM
Running tempo 1:23:00 [3] 17.0 km (4:53 / km) +1000m 3:46 / km
shoes: Asics GT2000 #7 - Black
Standard Meadows warm up then experimenting with some uphill tempo - 10km/1000m climb at 5min/kms.
Wednesday Jan 11, 2017 #
5 PM
Running 1:53:00 [3] 24.6 km (4:36 / km) +250m 4:22 / km
shoes: Asics Gel Fuji Trabuco
Easy miles with Peter and Tom. Mainly offroad route round Braids, Mortonhall, Liberton and Craigmillar.
Tuesday Jan 10, 2017 #
6 PM
Running 1:25:00 [3] 18.0 km (4:43 / km)
shoes: Asics GT2000 #7 - Black
Treadmill session: 5x1km off 1min at 20km/HR.
Plus moonlit trip round Queens Drive before and 3km after.
Plus moonlit trip round Queens Drive before and 3km after.
Monday Jan 9, 2017 #
5 PM
Running 1:30:00 [3] 19.4 km (4:38 / km) +320m 4:17 / km
shoes: Asics GT2000 #7 - Black
Easy miles with Peter and Doug. Mainly offroad route round Craiglochart, Braidburn, Mortonhall, Braids and Blackford.