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Training Log Archive: murraystraining

In the 7 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Running	6	6:58:19	55.12	(7:35)	88.7	(4:43)
Strength	2	1:25:00
Urban Orienteering	1	50:00	5.9	(8:28)	9.5	(5:16)
Orienteering	1	31:05	4.35	(7:09)	7.0	(4:26)
Stepper	1	18:00					450
Terrain Running	1	18:00	2.05	(8:47)	3.3	(5:27)
Total	8	10:20:24	67.42		108.5		450

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Sunday Mar 31, 2019 #

8 AM

Strength 1:00:00 [3]

All the lifting.

2 PM

Running 1:45:00 [3] 22.0 km (4:46 / km)
shoes: ASICS GT2000 #10 (blue)

Easy with CK

Stepper 18:00 [3] +450m
shoes: Asics DS Trainer #2

12*75/15@25. Good to do this.

Saturday Mar 30, 2019 #

Note
(rest day)

First day at home with nothing to do for a while. So I did nothing. It was ace.

Friday Mar 29, 2019 #

6 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: ASICS GT2000 #10 (blue)

Earls court to Wimbledon

Running race 15:19 [3] 5.0 km (3:04 / km)
shoes: Asics Hyperspeed #2

Highgate v Hercules mob match/12 stage trial. Reasonably happy with this: leading the second pack all the way, gradually winding it up and burning others off. Strong finish too when a Hercules guy moved onto my shoulder. Hopefully enough to get me an A team short leg next weekend rather than a B team long one.

Running 25:00 [3] 4.6 km (5:26 / km)
shoes: ASICS GT2000 #10 (blue)

Few easy laps then the longer route to the Pig and Whistle.

Thursday Mar 28, 2019 #

7 AM

Urban Orienteering 50:00 [3] 9.5 km (5:16 / km)
shoes: ASICS GT2000 #10 (blue)

Very easy cruise round CHIG street-o in Stratford. Went for the Olympic park controls for the scenery, map totally deficient but that was to be expected.

Wednesday Mar 27, 2019 #

7 AM

Running 38:00 [3] 7.5 km (5:04 / km)
shoes: ASICS GT2000 #10 (blue)

Slow IW

8 PM

Running intervals 45:00 [3] 9.6 km (4:41 / km)
shoes: Asics DS Trainer #2

Treadmill 3*(3*600/42)/120@20s.
Improving.

Tuesday Mar 26, 2019 #

6 PM

Running 50:00 [3] 11.0 km (4:33 / km)
shoes: ASICS GT2000 #10 (blue)

Hammersmith to Kingston

Orienteering race 31:05 [3] 7.0 km (4:26 / km)
shoes: inov8 x-talon 220

Finale of the SLOW night o series in Richmond Park. Mass start and fast as hell. I was too scrappy but fortunately had the pace to get away with it. Can put part of the blame on having my small narrow beam torch and lack of reflexes, but even allowing for that there was too much faffing around. Felt good running wise though which was nice, and even got a Strava CR on the first hill!

Terrain Running 18:00 [3] 3.3 km (5:27 / km)
shoes: inov8 x-talon 220

Monday Mar 25, 2019 #

5 PM

Strength 25:00 [3]

Running 1:35:00 [3] 19.0 km (5:00 / km)
shoes: ASICS GT2000 #10 (blue)

MNPR with Ferg, Hodges, Graham and CK to the (Sir) Isaac Newton.

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