Training Log Archive: murraystrainingIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
9 AM
Running long 1:50:00 [3] 26.4 km (4:10 / km)
shoes: Asics GT2000 #7 - Black
HPSR. Was planning to do 30km but no one else was so I happily cut short - legs were pretty battered after yesterday. Pace got a little frisky on the way home.
Saturday Jan 7, 2017 #
9 AM
Running warm up/down 37:00 [3] 7.0 km (5:17 / km)
shoes: Asics Gel Fuji Trabuco
Down to Holyrood with a heavyish bag then various bits of jogging around the course.
Running race 26:58 [3] 8.4 km (3:13 / km)
shoes: Asics Hyper XC #3
Great Edinburgh XC. Unlike some of my competitors this wasn't my first time - 10th in fact - so I knew that everyone starts too fast. Sat back on the first lap then started to work through, and basically kept doing so until the end. Maybe turned off a bit on laps 4-5 (of 6) where I could have pushed on but wasn't sure of my shape. Strong last lap got me into the top 15 and the (winning) East team. A decent run - good to know the reasonable training for the last 6 weeks has worked a bit.
Running race 21:55 [3] 4.5 km (4:52 / km) +240m 3:51 / km
shoes: VJ iRock #2
HBT's "Winter Running's Great" hilly handicap. Nice route devised and well marked by Big D over Whinney Hill and the Crags. Set off last with Ray and chasing Tom M, who had also run the XC and was doing the hill race in spikes - not ideal. Steady run got me up to about 6th in the end.
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ iRock #2
Misc jogging to/from handicap.
Friday Jan 6, 2017 #
8 AM
Running intervals 35:20 [3] 7.3 km (4:50 / km)
shoes: Asics GT2000 #7 - Black
Back from dropping car at the garage, Nice and easy along the canal.
Thursday Jan 5, 2017 #
5 PM
Running intervals 1:10:34 [3] 17.0 km (4:09 / km)
shoes: Asics GT2000 #7 - Black
Out to Tranent. Legs tired so made to push, ended up going at a decent pace. Slowed a bit on the hill up from Wallyford.
Wednesday Jan 4, 2017 #
5 PM
Running intervals 1:28:30 [3] 18.6 km (4:45 / km)
shoes: Asics GT2000 #7 - Black
Warm up with Tessa and Hoddy round Queen's Drive then onto the treadmill for 8x120/40@20km/hr.
Monday Jan 2, 2017 #
10 AM
Running 2:31:00 [3] 21.6 km (6:59 / km) +880m 5:48 / km
shoes: inov8 o-roc 280
First Munro of 2017: Carn Bhac, on a nice horseshoe loop from Inverey on the Linn of Dee road. Enough snow to be fun and require careful navigation but not unpleasant otherwise.