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Training Log Archive: murraystraining

In the last 31 days:

activity # timemileskm+m
  Running30 44:14:16 339.8(7:49) 546.86(4:51) 6775
  Total30 44:14:16 339.8(7:49) 546.86(4:51) 6775

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Wednesday Apr 26 #

5 PM

Running 1:30:00 [3] 17.2 km (5:14 / km) +350m 4:45 / km

Treadmill running doesn't make my legs feel this bad. Slow plod around the Seat with Cheps.

Tuesday Apr 25 #

5 PM

Running warm up/down 53:00 [3] 10.5 km (5:03 / km)
shoes: Asics GT2000 #8 - Blue

Running intervals 45:00 [3] 11.0 km (4:05 / km)
shoes: inov8 f-lite 230 #2

First trip to Meadowbank for a while. Much cleaner than I'd been led to believe.

3x 1600m [3min]
800m [1min]
600m [1min]
400m [30s]
200m [1min]
1km

4.49, 4.45, 4.46
2.21
1.44
66
32
2.55

Pretty tired in the warm up and first couple of miles. Woke up after that and felt quite strong at the end of the session.
I did have the occasional longing glance at the treadmills looking down from the gym, especially given the temperature, but i suppose this was a good session.

Finished off running the last 600+300 of Tessa's session. Not slow.

Monday Apr 24 #

6 PM

Running 1:30:00 [3] 19.4 km (4:38 / km)
shoes: Asics GT2000 #8 - Blue

So the three months of purgatory begin.

Sunday Apr 23 #

8 AM

Running 1:26:00 [3] 19.8 km (4:21 / km)
shoes: Asics GT2000 #8 - Blue

Mini-HPSR: HopefullylasteverPreStudyRun.
Only did the 10 route as mileage a bit high for the week so far and want to save some energy for the next 24 hours. Also PPP (though that's quite far down the list of reasons).

Saturday Apr 22 #

12 PM

Running warm up/down 1:00:00 [3] 12.1 km (4:58 / km)
shoes: Asics GT2000 #8 - Blue

Running hills 50:00 [3] 11.0 km (4:33 / km) +400m 3:51 / km
shoes: VJ iRock #2

Bog Trot. As usual, fiendishly tough race. Moderately hard start and first climb with Tom M right on my heels. Near the top I got a slight gap on him so pushed hard along the ridge to get away. After that just trying to maintain a good effort all the way.
PB by 15s, which i was happy about until i read my log from 2013 (when i dis-organised and ran) and i didn't get any warm up and set off fairly casually. Still a decent time - fastest since 2005 at least, and course may well have been different when Mowbray set the record (25:20).
Time includes warm up and down done in hill shoes. Race time 26:35 (6.5km/280m)

Friday Apr 21 #

12 PM

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics GT2000 #8 - Blue

Easy round Queens Drive. Set off feeling pretty good, all things considered. Bumped into Jamie Thin on the Meadows so slowed down to run with him, then kept going slowly even when he took a shortcut home through the bog.

Thursday Apr 20 #

6 PM

Running intervals 1:29:00 [3] 21.4 km (4:10 / km)
shoes: Asics GT2000 #8 - Blue

Warm up then into the gym for a treadmill session. The treadmill gave up after 15 seconds. Reset it, get it up to speed and jump on. 18 seconds. Useless. That was the last working treadmill in the gym. I guess I'll have to start training outside. Humph.
1-2-3-4-5-4-3-2-1 off a minute on the meadows. 3:05-10 pace.

Wednesday Apr 19 #

7 PM

Running 1:46:00 [3] 20.7 km (5:07 / km) +400m 4:40 / km
shoes: Asics GT2000 #8 - Blue

Easy in Holyrood on a route that started flat and got progressively‚Äč hillier. Legs pinging a bit on the ups and downs but otherwise a nice run.
Five to go...

Tuesday Apr 18 #

10 AM

Running long 3:22:00 [3] 26.6 km (7:36 / km) +1800m 5:40 / km
shoes: inov8 o-roc 280

A much needed study break to the Tyndrum Munros with Oleg and Matt Sullivan (and his dog, Rory). Little bit snowy on Lui but the rest was mostly great running, especially on the south facing slopes which were very dry and undervegetated. I felt a bit tired on the climbs but pretty strong and confident on the descents which was nice.
The four ticks today takes me up to 100 overall.
Six days to go...

Monday Apr 17 #

7 PM

Running 1:25:00 [3] 16.3 km (5:13 / km) +300m 4:47 / km
shoes: Asics GT2000 #8 - Blue

Very easy looping on braids and blackford. Didn't think my legs were tired until i started running.

Sunday Apr 16 #

9 AM

Running long 2:15:00 [3] 30.4 km (4:26 / km) +400m 4:10 / km
shoes: Asics GT2000 #8 - Blue

HPSR- Humbled Punter - Strava Rejection.
I remember the olden days when i was in a minority of one turning left and into the hills. Today there were six of us! Al suggested we attack the CR for 'between the gates' and as the fastest of our little race i was confident I'd see the little crown when i got home and downloaded. Not so- three seconds‚Äč behind someone I've never heard of. Schooled! Good fun run for the rest of it though.

Saturday Apr 15 #

8 AM

Running tempo 1:24:40 [3] 19.3 km (4:23 / km)
shoes: Asics GT2000 #8 - Blue

Portobello KrapRun - 15:26 for #2 on the all time list. Missed AnDoug's world record by 5s but 34s faster than i managed in Dec last year. Fairly happy with that as i thought 15:3x was more likely today.
Ran back with PatGie so actually got some conversation today!
Nine days to go...

Friday Apr 14 #

6 PM

Running 54:00 [3] 11.2 km (4:49 / km)
shoes: Asics GT2000 #8 - Blue

Today I got up, went to the study cave at work (deserted as it's a bank on a bank holiday), spent the day there (mostly studying, little bit of refreshing the JK live results in frustration) then went for a run. Apart from the server in Noughts+Coffees at lunch time I've not talked to anyone face-face all day.
FML, i think the kids would say. 10 days to go.

Thursday Apr 13 #

6 PM

Running hills 1:40:00 [3] 20.5 km (4:53 / km) +600m 4:15 / km
shoes: Adidas Swoop #12

3x15minute hilly tempo loops on the Crags. Three minute recoveries. Going pretty well.

Wednesday Apr 12 #

7 PM

Running 1:11:30 [3] 13.5 km (5:18 / km) +400m 4:37 / km
shoes: Asics Gel Fuji Trabuco

One lap of the heart of the park circuit. Moving well given session yesterday.

Tuesday Apr 11 #

6 PM

Running intervals 1:33:00 [3] 21.1 km (4:24 / km)
shoes: Asics GT2000 #8 - Blue

TT - 2x2', 5x4'. 1 min between reps (3 between the third and fourth 4.)
Barely hanging on by the end. Love it.
No wind.

Monday Apr 10 #

6 PM

Running 1:38:00 [3] 20.9 km (4:41 / km)
shoes: Asics GT2000 #8 - Blue

Getting back in the groove. Looping around with Peter and the Selmans.

Sunday Apr 9 #

8 AM

Running long 2:05:00 [3] 26.8 km (4:40 / km)
shoes: Asics GT2000 #8 - Blue

HSPR - (mildly) Hungover Sutton Park Run. Creaky at the start so was glad when i bumped into the CAAC crew to take my mind off things. Did an off road lap of the perimeter once they turned for the hotel. Was aiming for 30km today but this was quite plenty!

Saturday Apr 8 #

1 PM

Running warm up/down 47:00 [3] 10.5 km (4:29 / km)
shoes: Asics GT2000 #8 - Blue

Running race 27:48 [3] 8.66 km (3:13 / km)
shoes: Asics Hyperspeed #2

12 stage relay, leg 9.
Disappointing. Was aiming for sub 27. Started strongly and worked well to catch Houston at about 4km. After that i started to struggle on the hills and couldn't open up on the descents. Not sure why!

Running warm up/down 27:48 [3] 4.9 km (5:40 / km)
shoes: Asics GT2000 #8 - Blue

When your warm down/leg 11&12 supporting takes exactly the same time as your race...

Friday Apr 7 #

12 PM

Running 45:30 [3] 10.0 km (4:33 / km)
shoes: Asics GT2000 #8 - Blue

Easy round QD. Chilled week has served its purpose - feeling pretty decent.

Thursday Apr 6 #

7 PM

Running intervals 48:00 [3] 10.4 km (4:37 / km)
shoes: Asics GT2000 #8 - Blue

Zesty little bit of speed work before the weekend. 6*400 on the Meadows track.
75-69-68-67-66-65.
#SessionAdjectives

Wednesday Apr 5 #

8 AM

Running 45:00 [3] 9.5 km (4:44 / km)
shoes: Asics GT2000 #8 - Blue

Getting jobs done. Legs achey in a good way (unlike last week's bad aches) - effect of running 12 hours sooner than usual after a session. Sighthill->John Lewis.

Tuesday Apr 4 #

7 PM

Running intervals 1:35:00 [3] 21.1 km (4:30 / km)
shoes: Asics GT2000 #8 - Blue

Ah, treadmill Tuesdays, how I've missed thee. Almost 8x3/1 (split the first one into a 1 & 2 to get my legs back into it gradually, and had a bigger gap (3 mins) between 5&6. Enjoyed it.

Monday Apr 3 #

8 PM

Running 55:00 [3] 11.0 km (5:00 / km)
shoes: Asics GT2000 #8 - Blue

Having an easy week to freshen up for Saturday and get a bit more studying in.

Sunday Apr 2 #

8 AM

Running long 2:18:00 [3] 30.9 km (4:28 / km) +500m 4:08 / km
shoes: Asics GT2000 #8 - Blue

HPSR - Hello Pentlands, Said Ross.
Al suggested we make the most of the good weather so we turned left at Harlaw and back over Maiden's Cleugh and the Castlelaw track past the wedding stile. Nice run. Legs so-so.

Saturday Apr 1 #

11 AM

Note

Submitted my GB squad preference form this morning. All in for WOC Long with an option on the MSR.

I give myself a 1/4 chance of making the team.
5 PM

Running 1:31:00 [3] 15.6 km (5:50 / km) +775m 4:40 / km
shoes: Asics GT2000 #8 - Blue

Trundle round QD, legs feeling terrible but running usual speed, then 40 mins of steepish treadhill fartlek. (mix of 6min/km + 15% and 7.5min/km + 20%)

Friday Mar 31 #

12 PM

Running 1:23:00 [3] 19.8 km (4:12 / km)
shoes: Asics GT2000 #8 - Blue

Back on it. Moving speedily enough to fit this into a lunch break. Only 10mins late for my 1:30 meeting!
8 PM

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Adidas Swoop #12

Social media duties at the Dark Thistle. Check out the SEDS Twitter feed for some slightly dubious night race video and commentary. Apologies to anyone offended by any comments!

Thursday Mar 30 #

5 PM

Running hills 1:48:00 [3] 19.8 km (5:27 / km) +850m 4:29 / km
shoes: Asics Gel Fuji Trabuco

5x6min hills up Dry Valley with Oleg. Knee felt fine. Feeling a bit uncoordinated on the hills - legs fine but lungs blowing a gasket at times.
Saw a ridiculous number of people on the run too.

Wednesday Mar 29 #

Note

My knee hurts and the rest of me is really tired. First day off for a while.

Tuesday Mar 28 #

6 PM

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: Asics GT2000 #8 - Blue

Got abused by Kitch as he did his cycling proficiency test.

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