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Training Log: murraystraining

In the last 7 days:

activity # timemileskm+m
  Running4 5:53:40 45.36(7:48) 73.0(4:51) 1300
  Total4 5:53:40 45.36(7:48) 73.0(4:51) 1300
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Thursday Jan 19 #

7 PM

Running 1:37:00 [3] 18.0 km (5:23 / km) +1000m 4:13 / km
shoes: Asics GT2000 #7 - Black

Another Thursday, another treadhill VK, this time in interval fartlek form. Ready for the maths?
3x(11x(60 on 30 off, starting at 18km/hr & 10%, decreasing 1km/hr & increasing 1%)
18@10% is considerably harder than 9@20% which made for an interestingly tough session - the first rep is the highest intensity but the accumulation of effort probably peaks after the 3rd or 4th rep in each set.
Total distance 7.2km, total climb 1032m.
Standard Queen's Drive warmup. Barely a kilometer warm down.

Wednesday Jan 18 #

5 PM

Running 1:33:00 [3] 20.0 km (4:39 / km)
shoes: Asics Gel Fuji Trabuco

Easy miles on soft surfaces with Jonny and Hoddy.

Tuesday Jan 17 #

7 PM

Running intervals 1:25:00 [3] 18.0 km (4:43 / km)
shoes: Asics GT2000 #7 - Black

Queens Drive plus treadmill session. 5-4-3-2-1 at the usual pace. Was worried about the first two reps but actually they were ok. Tough session overall though.

Monday Jan 16 #

5 PM

Running 1:18:40 [3] 17.0 km (4:38 / km) +300m 4:15 / km
shoes: Asics GT2000 #7 - Black

Lap of the Seat, back to the office to pick up bag then up the hill to the Steading for Squad Support Fund meeting. Feeling pretty tired on the hill (as expected).

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