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Training Log Archive: murraystraining

In the 7 days ending Jul 23, 2017:

activity	#	time	miles		km		+m
Running	7	13:11:20	84.26	(9:24)	135.6	(5:50)	3500
Cycling	1	1:16:30	12.8	(5:59)	20.6	(3:43)	210
Total	7	14:27:50	97.06	(8:56)	156.2	(5:33)	3710

5:56

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» now

Sunday Jul 23, 2017 #

9 AM

Cycling 40:30 [3] 10.3 km (3:56 / km) +150m 3:40 / km
shoes: Bike: Boardman Comp MTB

In.

Running 4:40:00 [3] 34.7 km (8:04 / km) +1950m 6:18 / km
shoes: VJ iRock #2

Ben Alder round with Jonny. Zero visibility, not many paths. Banana'ed in the mist on Gael Charn plateau. A good day out!
Fine without food on the hill, getting fat adapted for this sort of thing? PB sandwich for the ride back.

Cycling 36:00 [3] 10.3 km (3:30 / km) +60m 3:24 / km
shoes: Bike: Boardman Comp MTB

Out.

Saturday Jul 22, 2017 #

1 PM

Running 1:08:00 [3] 14.7 km (4:38 / km)
shoes: Asics GT3000 #1

Easy run in the rain. Colinton + WoL.

Friday Jul 21, 2017 #

5 PM

Running hills 1:40:00 [3] 17.1 km (5:51 / km) +750m 4:48 / km
shoes: Asics Gel Fuji #2

FASH with Jonny.

Thursday Jul 20, 2017 #

6 PM

Running warm up/down 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics GT3000 #1

Running hills 1:00:00 [3] 11.0 km (5:27 / km) +800m 4:00 / km
shoes: inov8 RocLite 243

4x AS via DV. Legs wrecked from yesterday's speed work. Wanted to do 5 but crashed and burned on the 4th.
7:30(with bag) 7:22, 7:40, 8:05.
Popped in to see Chris Mitchell en route to a Trotter BBQ. Fierce Brewery's Tropical Tart is a taste sensation!

C • No 1

Wednesday Jul 19, 2017 #

6 PM

Running warm up/down 41:30 [3] 9.6 km (4:19 / km)
shoes: Asics GT3000 #1

Wup on canal.

Running intervals 1:03:00 [3] 10.7 km (5:53 / km)
shoes: Asics Hyperspeed #2

2 mile race then 6x400. 5 mins post race and minute between reps.
The race was a pretty poor 9:49. First lap felt faster than 4:57 but wasn't! Glad I did this to bust some rust.
400s were decent though, 69->66s. Had Pat for company which helped.

Tuesday Jul 18, 2017 #

6 PM

Running 53:50 [3] 11.4 km (4:43 / km)
shoes: Asics GT3000 #1

Planned a session but legs fairly dead.

Monday Jul 17, 2017 #

5 PM

Running 1:31:00 [3] 19.4 km (4:41 / km)
shoes: Asics GT3000 #1

Easy with Peter.

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