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Training Log Archive: murraystraining

In the 7 days ending Oct 29, 2017:

activity	#	time	miles		km		+m
Running	7	8:56:10	68.41	(7:50)	110.1	(4:52)	200
Orienteering	2	1:21:10	8.26	(9:49)	13.3	(6:06)	230
Terrain Running	1	35:00	2.24	(15:39)	3.6	(9:43)
Urban Orienteering	1	30:00	2.49	(12:04)	4.0	(7:30)
Total	9	11:22:20	81.4	(8:23)	131.0	(5:13)	430

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Sunday Oct 29, 2017 #

11 AM

Running warm up/down 25:30 [3] 5.0 km (5:06 / km)
shoes: VJ Integrators #4

Orienteering 41:10 [3] 6.3 km (6:32 / km) +230m 5:32 / km
shoes: VJ Integrators #4

Drummond Hill SOL. Blue. Matthew Gooch (M16) punished me for losing concentration in the second half. Chapeau!

C • Matthew 10

3 PM

Orienteering 40:00 [3] 7.0 km (5:43 / km)
shoes: icebug

Control collection plus run back to assembly.

Saturday Oct 28, 2017 #

9 AM

Urban Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics Gel Fuji #2

Hanging controls for my SOUL. Somehow this was all the running I had to do at Livingston, thanks to a great team of helpers. It all went pretty well and folks seemed to enjoy my courses. Planners report & results

C • "marathon length urban race" 1

7 PM

Running 1:09:40 [3] 16.1 km (4:20 / km)
shoes: Asics GT3000 #1

Steady on the canal after getting home and having a nap. Managed some (wind assisted) 3:5x k's - it's been a while!