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Training Log Archive: murraystraining

In the 7 days ending Jun 25, 2017:

activity # timemileskm+m
  Running7 10:13:01 85.87(7:08) 138.2(4:26) 1130
  Total7 10:13:01 85.87(7:08) 138.2(4:26) 1130

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Sunday Jun 25, 2017 #

10 AM

Running race 2:58:13 [3] 42.5 km (4:12 / km) +730m 3:52 / km
shoes: VJ iRock #2

Lairig Ghru take two.
Felt a bit rubbish at the start: it seems like I really do need my long warmups. Got into a nice rhythm once we got off the tarmac and quickly the miles started passing by. Bit of a headwind all the way but nice and cool - only drank 1/2 litre of water in total.
I couldn't remember any of the split times I thought I needed to hit so it was nice to get to 33km and realise a 40 minute 10km would get me the record. Got properly charging through the woods to make sure of it though - broke the record by over 6 minutes in the end!
Didn't feel completely wrecked afterwards either. I suspect I will tomorrow though!

Saturday Jun 24, 2017 #

2 PM

Running 51:00 [3] 11.0 km (4:38 / km)
shoes: Asics GT3000 #1

Ticking over.

Friday Jun 23, 2017 #

7 PM

Running warm up/down 1:02:00 [3] 14.5 km (4:17 / km)
shoes: Asics GT3000 #1

Train cancellation and delay meant less time available than hoped for pre-race. Fortunately legs felt pretty decent though.

WD w/Spongey afterwards added some of the missed miles in.

Running race (BR5) 23:03 [3] 6.9 km (3:20 / km)
shoes: Asics Hyperspeed #2

Black Rock 5. Stronger field than the last couple of years. AnDoug is an excellent runner but a terrible tactician. He pushed the lead all the way into the wind out to the rock with 5-6 of us lined up in a perfect echelon behind him. Ali Hay took off for the first to the rock prize and Cameron Milne pushed through after that to get into the lead. Andoug ran out of gas on the way back so I was able to hang on for third. Great fun as ever.

Thursday Jun 22, 2017 #

5 PM

Running 36:00 [3] 6.4 km (5:37 / km)
shoes: Asics GT3000 #1

Up to Fairmilehead for the Interløpers AGM. Planned to do a bit more but legs asked me not to.

Wednesday Jun 21, 2017 #

6 PM

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics GT3000 #1

Running race 42:15 [3] 10.2 km (4:09 / km) +400m 3:28 / km
shoes: VJ iRock #2

Red Moss Kips race. Wasn't sure I was going to run this so hence big session yesterday. Figured I'd give it a go anyway as it's a nice route and a good way to get the miles in.
TomM was clearly feeling friskier than me and I had to work pretty hard along the Drove Road to keep in touch. He probably had a 50m lead as we started climbing but that quickly reversed and I had a comfortable lead by the second summit. A moment of indecision on the descent led me to taking a rubbish line to the Howe and ending up sliding down a river valley and landing fully sat down in the burn - wet bum time! That's going to be annoying in the pub!

And then the lightning started...

Tom closed the gap on the run though the Green Cleugh and back but I did just enough to hold on for the win. By the time we got to the finish the thunder was near constant and the rain was torrential - less bothered about my sit down in the stream now!

Running 17:00 [3] 3.3 km (5:09 / km)
shoes: VJ iRock #2

Down to the Grey Horse to dry out, warm up and rehydrate.

Tuesday Jun 20, 2017 #

6 PM

Running 1:55:00 [3] 25.2 km (4:34 / km)
shoes: Asics GT3000 #1

Out to Liberton to see Grannie on her birthday then back to the meadows for 4x(5x400) off 60-45-30-15, 4:00 between sets (apart from the last set when there was a fire engine in the way. Aim was to hold pace with diminishing recovery during each set, and make the sets progressively faster. Half managed that - the last rep of set 3 and last 2 reps of set 4 were death marches, and the whole of set 4 was a little slower than 3. A good tough session!

Monday Jun 19, 2017 #

6 PM

Running 53:30 [3] 11.2 km (4:47 / km)
shoes: Asics GT3000 #1

Trying to manage legs better than last week so only 10k zero effort tonight.

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