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Training Log Archive: murraystraining

In the 7 days ending Jan 12, 2020:

activity # timemileskm+m
  Running7 5:22:00 42.19(7:38) 67.9(4:45) 200
  Orienteering1 45:45 6.15(7:26) 9.9(4:37)
  Total7 6:07:45 48.34(7:36) 77.8(4:44) 200

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Sunday Jan 12, 2020 #

Running warm up/down 25:00 [3] 4.6 km (5:26 / km)
shoes: ASICS GT2000 #11 (yellow/black

Orienteering 45:45 [3] 9.9 km (4:37 / km)
shoes: inov8 x-talon 220

Knettishall heath. Enjoyed this area last year so made a return. A little bit scrappy but legs feeling ok. Won by 17 minutes thanks to a CK self inflicted injury.

Running 12:00 [3] 2.0 km (6:00 / km)
shoes: inov8 x-talon 220

Another token warm down. Can't blame the mud this time, just being knackered.

Saturday Jan 11, 2020 #

Running 28:00 [3] 5.0 km (5:36 / km)
shoes: ASICS GT2000 #11 (yellow/black

Finsbury Park to Ally Pally.

Running 27:30 [3] 7.5 km (3:40 / km) +200m 3:14 / km
shoes: Asics Hyper LD#2

Met League #4. Great course for me, big steep hill and plenty mud. I felt much stronger from the start and after the first full lap found myself leading the second pack with 8 in a bunch up ahead. Ended up staying in that position most of the way, until I caught 8th 25m from the finish after going deep for the final km. sadly he passed me again with 5m to go!

Running 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics Hyper LD#2

Token WD. Everything was so muddy.

Friday Jan 10, 2020 #

Running 55:00 [3] 11.0 km (5:00 / km)
shoes: ASICS gel Luminous #2 (Blue)

Easy lunch miles including picking up some 15s for tomorrow. Managed to stop watch halfway so not sure of actualtime or distance.

Thursday Jan 9, 2020 #

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Hoka One One Clayton

Treadmill tempo
5*6mins @ 16,16.5,17,17,17.5->18.
Reasonably comfortable.

Wednesday Jan 8, 2020 #

Running 41:30 [3] 9.3 km (4:28 / km)
shoes: ASICS GT2000 #10 (blue)

Two laps of Regents Park

Tuesday Jan 7, 2020 #

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: ASICS gel Luminous #2 (Blue)

Treadmill.
15 progressive warmup.
2k tempo
20x200m 36s off 24s.
Seems I'm in worse shape than I hoped, had to throw in some extra recoveries, ended up doing sets of 6-5-4-3-2.

Monday Jan 6, 2020 #

Running 30:00 [3] 6.5 km (4:37 / km)
shoes: ASICS gel Luminous #2 (Blue)

Short run that was supposed to be a warm up but felt a bit off so postponed first session of the year. Probably not the worst idea to avoid the gym on the first Monday of the year.

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