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Training Log Archive: murraystraining

In the 7 days ending Jun 24:

activity # timemileskm+m
  Running7 8:29:00 64.93(7:50) 104.5(4:52) 2990
  Total7 8:29:00 64.93(7:50) 104.5(4:52) 2990

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Sunday Jun 24 #

8 AM

Running 12:00 [3] 2.4 km (5:00 / km)
shoes: VJ iRock #3

Jog to the start with Ricky.

Running race 2:46:30 [3] 36.0 km (4:38 / km) +2110m 3:35 / km
shoes: VJ iRock #3

World Mountain Running Long Distance Championship
Karpacz, Poland. 2 x Sniezka.

Aims: redemption for last year's DNF. Make the scoring GB team.
Headwinds: not had much (any) positive feedback in training, last two races felt a bit ropey.

First climb
Set off easy on the road. 3:25 for a slightly downhill first km pretty easy all considered but I was just at the back of the group. As the gradient ramped up I started to move up without exerting too much effort. I focused on keeping 2-2 breathing so was surprised to find myself inside the top 10 at one point. A few came past (inc. Zinca) so I topped out in 12th.

First descent
Fast cobbles at first, a couple more came past. Then the 500m rocky section where it seemed I was the only person not mincing and gained a few (very glad of irocs - right choice), which I then surrendered by cruising the bottom half, trying to save the legs. 14th at the end of the lap.

Second climb
This was the section where the race would be decided. I'd hoped to feel better starting the climb than I did, but I managed to easily pass an American and Romanian who had failed to save their legs on the descent. I got in a battle with Ondrej Fejfar (CZE) on the easier middle section, and while he slightly pulled away he also pulled me on. Think we passed a couple there. The final two km of the climb were fairly brutal - just about runnable but everyone struggling at some point. Places ebbed and flowed - Ondrej pulled ahead, passed a Pole then he got ahead again, and an American (one of the three who had shot off on the first climb) went backwards with the hazard lights flashing. 10th at the top.

Final descent
The Pole, who had heroically battled to the summit just ahead of me, capitulated as soon as we started descending. Fejfar was in sight but moving well, until we got to the rocky section when the iroc magic allowed me to cruise past. Zinca was around 150m ahead for the rest of the descent but I couldn't close, despite running 3:0x all the way. Legs held together once we hit the tarmac and I made it to the finish.

8th, first Brit, +6:45ish to the winner. Pretty happy with that!

6*Torq gels, (3 with caffeine) and 500ml of double strength Hi5 zero at halfway. Cool and damp conditions.


Saturday Jun 23 #

11 AM

Running 54:00 [3] 10.7 km (5:03 / km) +380m 4:17 / km
shoes: Hoka One One Clayton

Testing shoes on the middle part of the second climb, which was surprisingly gentle.
Most of the dinner table chat is around shoe choice.

Friday Jun 22 #

7 PM

Running 55:00 [3] 9.2 km (5:59 / km) +500m 4:42 / km
shoes: Salomon Speedcross

Arrived in Poland at lunchtime but then spent the afternoon in the airport waiting for other people to arrive in Poland, so didn't have as much time to recce as hoped. Found the descent (which we do twice) so ran up it for a look. One rocky section (~500m) which I wasn't expecting but otherwise fast and furious.

Thursday Jun 21 #

12 PM

Running 40:00 [3] 8.6 km (4:39 / km)
shoes: ASICS gel Luminous #2 (Blue)

Along to Covent Garden for a trip to Stanford's.

Wednesday Jun 20 #

7 AM

Running 46:00 [3] 9.4 km (4:54 / km)
shoes: ASICS gel Luminous #2 (Blue)

IW. Creaky. Left glute insertion in particular.

Tuesday Jun 19 #

12 PM

Running intervals 1:00:00 [3] 12.0 km (5:00 / km)
shoes: ASICS gel Luminous #2 (Blue)

Running 32:00 [3] 6.0 km (5:20 / km)
shoes: inov8 f-lite 195 #1

Cut down Highgate session. 3*(3*400)[50,180]. 66 flat on most. Strong headwind on home straight.

Monday Jun 18 #

12 PM

Running 43:30 [3] 10.2 km (4:16 / km)
shoes: ASICS gel Luminous #2 (Blue)

Easy lunch. Cpd thing in evening.

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