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Training Log: murraystraining

In the last 7 days:

activity # timemileskm+m
  Running5 8:49:30 58.04(9:07) 93.4(5:40) 2200
  Total5 8:49:30 58.04(9:07) 93.4(5:40) 2200
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3:45
0:00
ThFrSaSuMoTuWe

Tuesday Dec 6 #

5 PM

Running (Treadhill) 1:14:00 [3] 16.4 km (4:31 / km)
shoes: Asics GT2000 #7 - Black

Meadows with Peter/Jonny/James to test legs, decided they were OK so returned to the Treadhill for a 5km simulation session. 5x3mins on 1min off at 18.5/4%->20.0/1%. Expected this to be a constant effort/getting easier but found 20kph by far the toughest - had to do 3x2mins rather than 2x3 at that level. Lacking a bit of leg turnover? Accumulation of effort?

Monday Dec 5 #

8 AM

Running long 3:45:00 [3] 23.0 km (9:47 / km) +2200m 6:37 / km
shoes: inov8 o-roc 280

Using up holiday on Ben Cruachan and friends with Chepls and Eoin Lennon. Great views, great running, great banter. Four Munros (three new to me) and didn't see a single other person.

Sunday Dec 4 #

9 AM

Running long 1:52:00 [3] 26.6 km (4:13 / km)
shoes: Asics GT2000 #7 - Black

HPSR14+2. Easy pace all the way which was nice. Little bit of foot pain after new spikes yesterday but not too bad.

Saturday Dec 3 #

1 PM

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics Gel Fuji Trabuco

WUP WD.

Running race 31:00 [3] 9.4 km (3:18 / km)
shoes: Asics Hyper XC #3

East District XC. Solid enough race. Let everyone else start too fast on the first half lap then started working through. Was closing on Dougie Selman after two laps but he pulled away on the last lap and Scotia passed me on the final hill (having run a very similar race). Might be enough to get a run at Holyrood - need to extract my digit if so!

Friday Dec 2 #

12 PM

Running 47:30 [3] 10.0 km (4:45 / km)
shoes: Asics GT2000 #7 - Black

Queen's Drive.

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