Training Log Archive: murraystrainingIn the 7 days ending Feb 11, 2018:
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Sunday Feb 11, 2018 #
8 AM
Running long 2:13:00 [3] 27.0 km (4:56 / km) +400m 4:35 / km
shoes: Asics Gel Luminous
HPSR: His Penultimate Stroll Round. Gorgeous day with fresh snow on the Pentlands so couldn't resist doing more than planned. Harbour and Capelaw.
Saturday Feb 10, 2018 #
1 PM
Running 1:08:00 [3] 12.4 km (5:29 / km)
shoes: Asics Gel Luminous
To and from
Running 52:38 [3] 9.2 km (5:43 / km) +700m 4:09 / km
shoes: VJ Integrators #4
Carnethy 5, for the first time since 2009. 2nd place, kilted record. Nice little run out. Trotters took the Claymore too which was a nice bonus.
*****
Very happy to see Tessa take the win and become the first orienteer to win in a year ≠0mod5.
*****
Very happy to see Tessa take the win and become the first orienteer to win in a year ≠0mod5.
C • 86 5
Friday Feb 9, 2018 #
6 PM
Running 44:00 [3] 9.2 km (4:47 / km)
shoes: Asics Gel Luminous
Easy on the rugby run. First time down the new path beside Murrayfield.
Thursday Feb 8, 2018 #
8 PM
Running 1:45:00 [3] 19.0 km (5:32 / km) +800m 4:34 / km
shoes: Asics Gel Luminous
Treadhill. 8*5/1@12&10%. Hard tempo work.
Wednesday Feb 7, 2018 #
5 PM
Running 1:26:30 [3] 20.2 km (4:17 / km)
shoes: Asics Gel Luminous
Steady cruise out to Cramond. Love this sort of run.
Tuesday Feb 6, 2018 #
7 PM
Running warm up/down 49:57 [3] 10.0 km (5:00 / km)
shoes: Asics Gel Luminous
Felt ok but time was V slow. Three seconds inside the cutoff for postponing session.
Running intervals 52:00 [3] 11.0 km (4:44 / km)
Glad I didn't as this was pretty good.
10 hill tempo. All at 12k/hr, 5@8%, 2.5@9, 2.5@10
3*(1-2-3mins off 1). Set one 20-19-18, set two 20-19.5-19, set three all 20.
10 hill tempo. All 12&8%.
Solid work - feeling my way into the faster stuff. Armagh ain't gonna be pretty though!
10 hill tempo. All at 12k/hr, 5@8%, 2.5@9, 2.5@10
3*(1-2-3mins off 1). Set one 20-19-18, set two 20-19.5-19, set three all 20.
10 hill tempo. All 12&8%.
Solid work - feeling my way into the faster stuff. Armagh ain't gonna be pretty though!
Monday Feb 5, 2018 #
12 PM
Running 1:24:00 [3] 15.6 km (5:23 / km) +500m 4:38 / km
shoes: Salomon Speedcross
Arthur's seat handicap. Took it easy on the descents and was a bit rubbish on the climbs so pretty average time really! Looped round afterwards to get the distance up.