Training Log Archive: murraystrainingIn the 7 days ending Aug 5, 2018:
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Sunday Aug 5, 2018 #
9 AM
Running 2:00:00 [3] 16.0 km (7:30 / km) +1100m 5:35 / km
shoes: Salomon Speedcross
Langdale to Coniston via Honister, Swirl How and Wetherlam. Chilled.
Saturday Aug 4, 2018 #
11 AM
Running 2:40:00 [3] 20.0 km (8:00 / km) +1000m 6:24 / km
shoes: Salomon Speedcross
Borrowdale spectatorisation. Did 5*3/1 on the climb up from Rossett Ghyll, then a bit of a tempo effort after that up to Esk Hauser to get there ahead of the runners. Got there a bit late so missed RFR, Ricky and Carl going through without realising - was a bit surprised when I thought Holmesey was leading!
Down to Styhead Pass, missing the leaders again, then back to Langdale via Esk Pike and The Band.
Down to Styhead Pass, missing the leaders again, then back to Langdale via Esk Pike and The Band.
Friday Aug 3, 2018 #
12 PM
Running 40:30 [3] 9.4 km (4:19 / km)
shoes: ASICS GT2000 #9 yellow and bla
Hot lunchtime lap of town.
Thursday Aug 2, 2018 #
12 PM
Running 47:00 [3] 11.0 km (4:16 / km)
shoes: ASICS GT2000 #9 yellow and bla
Nice loop from office round the canal to Vicky Park and Mile End. Definite scope to extend.
Wednesday Aug 1, 2018 #
Note
Hey APers! It's been a while. July went something like this:
Run round mont blanc.
Fall over racing a photographer in Chamonix (after two steps).
Leave the Alps totally knackered.
Have a very chilled week at home trying to supercompensate.
Get a bit of panic training in before Snowdon.
Have a stinker of a race at Snowdon.
Have another week off with zero guilt or motivation to do anything.
That gets me to the end of last week. Now I'm supermotivated and also quite fresh. I've decided to give up any ambitions of being an elite hill runner for the foreseeable future - I think that to do so I'd want to spend three weekends a month in the hills and that means more traveling than I'm up for. Commuting to London two or three times a week is fine but it does reduce the appeal of driving 3-4 hours every weekend. So instead I'm going to accept the inevitable and become a flatland road runner. Aim for the rest of 2018: get a 10k pb. There will still be occasional excursions to the hills and forests but probably only 1-2 times/month.
Target race schedule:
Mid sept: Kew Gardens 10k
Early Nov: Leeds Abbey Dash
Early Dec: Valencia 10k
Late Dec: Ribble valley/Corrida de Houlles (Paris)/San Silvestre (Madrid) tbc.
Other stuff:
Wimbledon 5000 15/8
Ochil 2000s 18/8
Brit sprints and middles OR Ladywell 10000 1/9
SHI 8/9
London city race (after Kew) 16/9
Fra relays & CST 20/10
Met league
I'm excited!
Run round mont blanc.
Fall over racing a photographer in Chamonix (after two steps).
Leave the Alps totally knackered.
Have a very chilled week at home trying to supercompensate.
Get a bit of panic training in before Snowdon.
Have a stinker of a race at Snowdon.
Have another week off with zero guilt or motivation to do anything.
That gets me to the end of last week. Now I'm supermotivated and also quite fresh. I've decided to give up any ambitions of being an elite hill runner for the foreseeable future - I think that to do so I'd want to spend three weekends a month in the hills and that means more traveling than I'm up for. Commuting to London two or three times a week is fine but it does reduce the appeal of driving 3-4 hours every weekend. So instead I'm going to accept the inevitable and become a flatland road runner. Aim for the rest of 2018: get a 10k pb. There will still be occasional excursions to the hills and forests but probably only 1-2 times/month.
Target race schedule:
Mid sept: Kew Gardens 10k
Early Nov: Leeds Abbey Dash
Early Dec: Valencia 10k
Late Dec: Ribble valley/Corrida de Houlles (Paris)/San Silvestre (Madrid) tbc.
Other stuff:
Wimbledon 5000 15/8
Ochil 2000s 18/8
Brit sprints and middles OR Ladywell 10000 1/9
SHI 8/9
London city race (after Kew) 16/9
Fra relays & CST 20/10
Met league
I'm excited!
Running intervals 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Hoka One One Clayton
Progression session on the treadmill.
30*60(30). 5 reps @ each of 17.5->20 in 0.5 steps.
Very much a session for finding where I'm at. The first four levels were pretty easy, 19.5 was comfortably hard and 20 was tough. A good place to start!
30*60(30). 5 reps @ each of 17.5->20 in 0.5 steps.
Very much a session for finding where I'm at. The first four levels were pretty easy, 19.5 was comfortably hard and 20 was tough. A good place to start!
Tuesday Jul 31, 2018 #
7 AM
Running 42:00 [3] 9.0 km (4:40 / km)
IW from the in laws.
Monday Jul 30, 2018 #
6 PM
Running 1:00:00 [3] 14.0 km (4:17 / km)
shoes: ASICS GT2000 #9 yellow and bla
Down to Battersea, two times along the course before, then warm down after.
Running race 4:37 [3] 1.61 km (2:52 / km)
shoes: Asics Hyperspeed #2
Self transcendence 3x1 mile relay (southern variety) - first leg.
Comfortable place on the way out. At one point I moved to the front to pick it up but just got the wind instead. Surged again to the turn to get the racing line but others kicked harder after that. 3rd for most of the return, dropped to 4th on final sprint. Happy to be sub 4:40 and my speedy teammates (4:30 and 4:16) for us the win. Nice to be doing some random racing again!
Comfortable place on the way out. At one point I moved to the front to pick it up but just got the wind instead. Surged again to the turn to get the racing line but others kicked harder after that. 3rd for most of the return, dropped to 4th on final sprint. Happy to be sub 4:40 and my speedy teammates (4:30 and 4:16) for us the win. Nice to be doing some random racing again!