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Training Log Archive: murraystraining

In the 31 days ending Jul 31, 2017:

activity	#	time	miles		km		+m
Running	30	52:35:08	329.95	(9:34)	531.0	(5:57)	16659
Cycling	1	1:16:30	12.8	(5:59)	20.6	(3:43)	210
Total	30	53:51:38	342.75	(9:26)	551.6	(5:52)	16869

5:56

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» now

Monday Jul 31, 2017 #

7 PM

Running 52:00 [3] 9.5 km (5:28 / km)
shoes: Asics GT2000 #8 - Blue

Taper1: easy round the Crags and Dasses.

Sunday Jul 30, 2017 #

10 AM

Running 1:32:00 [3] 17.7 km (5:12 / km) +820m 4:13 / km
shoes: VJ iRock #2

Same route as yesterday but solo and a little more effort. Good last big hard session before WRMAWLDC, now to freshen up.

Saturday Jul 29, 2017 #

3 PM

Running 2:22:00 [3] 17.7 km (8:01 / km) +850m 6:28 / km

Up Lochnagar with Kirsten. Her chat pace, so fairly comfortable but running most of the way. Good fun!

Friday Jul 28, 2017 #

6 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT2000 #8 - Blue

Getting lost in west Glasgow.

Running 15:18 [3] 5.0 km (3:04 / km)
shoes: Asics Hyper XC #3

BMC5000m. Pretty rubbish really. Didn't have a plan, did have very heavy legs. Tried to go at <15:00 pace but quickly found myself on my own and making hard work of it. Oh well!
2:59,3:03,3:04,3:06,3:08.

Running warm up/down 23:30 [3] 5.0 km (4:42 / km)
shoes: Asics GT2000 #8 - Blue

With Jonny round Vicky Park. Got stung by a wasp.

Thursday Jul 27, 2017 #

12 PM

Running 47:00 [3] 10.2 km (4:36 / km)
shoes: Asics GT2000 #8 - Blue

Easy around the seat. Picked up the wrong shoes this morning so no orthotics, kept to soft surfaces and tried to run on toes to minimise risk - hard to do with tired legs!

Wednesday Jul 26, 2017 #

6 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT3000 #1

Including a reasonable blast round leg 2 of the ST relays. Watch says 4:25 but think it missed a bit at the start so ~4:28: about normal.

C • 4:32 1

Tuesday Jul 25, 2017 #

5 PM

Running 1:24:00 [3] 17.5 km (4:48 / km)
shoes: Asics GT3000 #1

Easy

Monday Jul 24, 2017 #

6 PM

Running 1:40:00 [3] 21.2 km (4:43 / km)
shoes: Asics GT3000 #1

MNHM. Legs didn't like the first bit of climb up Craiglockhart so switched to flat route through Hermitage, Craigmillar and Innocent. Otherwise fine.

Sunday Jul 23, 2017 #

9 AM

Cycling 40:30 [3] 10.3 km (3:56 / km) +150m 3:40 / km
shoes: Bike: Boardman Comp MTB

In.

Running 4:40:00 [3] 34.7 km (8:04 / km) +1950m 6:18 / km
shoes: VJ iRock #2

Ben Alder round with Jonny. Zero visibility, not many paths. Banana'ed in the mist on Gael Charn plateau. A good day out!
Fine without food on the hill, getting fat adapted for this sort of thing? PB sandwich for the ride back.

Cycling 36:00 [3] 10.3 km (3:30 / km) +60m 3:24 / km
shoes: Bike: Boardman Comp MTB

Out.

Saturday Jul 22, 2017 #

1 PM

Running 1:08:00 [3] 14.7 km (4:38 / km)
shoes: Asics GT3000 #1

Easy run in the rain. Colinton + WoL.

Friday Jul 21, 2017 #

5 PM

Running hills 1:40:00 [3] 17.1 km (5:51 / km) +750m 4:48 / km
shoes: Asics Gel Fuji #2

FASH with Jonny.

Thursday Jul 20, 2017 #

6 PM

Running warm up/down 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics GT3000 #1

Running hills 1:00:00 [3] 11.0 km (5:27 / km) +800m 4:00 / km
shoes: inov8 RocLite 243

4x AS via DV. Legs wrecked from yesterday's speed work. Wanted to do 5 but crashed and burned on the 4th.
7:30(with bag) 7:22, 7:40, 8:05.
Popped in to see Chris Mitchell en route to a Trotter BBQ. Fierce Brewery's Tropical Tart is a taste sensation!

C • No 1

Wednesday Jul 19, 2017 #

6 PM

Running warm up/down 41:30 [3] 9.6 km (4:19 / km)
shoes: Asics GT3000 #1

Wup on canal.

Running intervals 1:03:00 [3] 10.7 km (5:53 / km)
shoes: Asics Hyperspeed #2

2 mile race then 6x400. 5 mins post race and minute between reps.
The race was a pretty poor 9:49. First lap felt faster than 4:57 but wasn't! Glad I did this to bust some rust.
400s were decent though, 69->66s. Had Pat for company which helped.

Tuesday Jul 18, 2017 #

6 PM

Running 53:50 [3] 11.4 km (4:43 / km)
shoes: Asics GT3000 #1

Planned a session but legs fairly dead.

Monday Jul 17, 2017 #

5 PM

Running 1:31:00 [3] 19.4 km (4:41 / km)
shoes: Asics GT3000 #1

Easy with Peter.

Sunday Jul 16, 2017 #

12 PM

Running hills 1:53:30 [3] 17.7 km (6:25 / km) +1020m 4:59 / km

Still feeling pretty knackered but made it out the door and up the road back to Ben Lawers. Ran down the hill from the car park to test the legs, then 1000m continuous climb to the BL summit via the Beinn Ghlas bypass path. Very windy on the top so just came down the same way. Never felt great but able to just keep moving. Hopefully fresher to start the week tomorrow!

Saturday Jul 15, 2017 #

Note
(rest day)

Celebrated in style last night.
Didn't move from the sofa today.

Friday Jul 14, 2017 #

7 AM

Running 49:00 [3] 9.5 km (5:09 / km)
shoes: Asics GT3000 #1

Very slow rugby run.

Thursday Jul 13, 2017 #

6 PM

Running hills 1:45:00 [3] 19.7 km (5:20 / km) +750m 4:29 / km
shoes: Asics GT3000 #1

I wonder if I'm the first person to celebrate qualifying as an actuary with 6 minute hill reps.
5x6' on Castro and the Zigzags with Tessa and Oleg.
Beers were taken afterwards.

C • FIA 7

Wednesday Jul 12, 2017 #

6 PM

Running hills 2:10:00 [3] 20.2 km (6:26 / km) +999m 5:10 / km
shoes: Asics Gel Fuji #2

Almost AS KM high club. Nice night so I just kept going, and although my legs were tired at the start they didn't noticeably get any worse. Met Tess by chance (although the chances of us both running on the Seat on a glorious evening are pretty high) so middle couple of climbs were with her.

C • Well done! 4

Tuesday Jul 11, 2017 #

6 PM

Running intervals 1:43:00 [3] 20.0 km (5:09 / km)
shoes: Asics GT3000 #1

Treadmill Tuesday. 1-2-3-4-4-3-2-1 (minutes). 1' between reps, 4' between 4s. 3min/Kms.
Maybe one day I'll do this session in kilometres. Not at this pace though, I suspect.

Monday Jul 10, 2017 #

6 PM

Running 1:51:00 [3] 23.2 km (4:47 / km) +400m 4:24 / km
shoes: Asics GT3000 #1

Getting some miles in round Craiglochart/Mortonhall/Braids/Hermitage. Felt ok, for a Monday. Had thought about trying to squeeze a session in tonight so I could get involved in the Maddy Moss dust-up on Wednesday but decided to swerve that one and focus on the bigger picture.

C • Boo 1

Sunday Jul 9, 2017 #

11 AM

Running 2:10:00 [3] 15.2 km (8:33 / km) +1280m 6:01 / km
shoes: VJ iRock #2

Ballachulish Munros with Tessa. Legs not too bad after yesterday, but not much better either, unsurprisingly! Put in a semi-honest effort for the first 500m of climb on good paths through the forest then took it a bit easier for the rest of the first climb over boggy rough stuff. My legs finally woke up for the second climb up Stob Dearg and felt really good on the descent - a shame that Tessa's lack of recent hill running was catching up with her by this point! Still, a really nice route which will have to be done again at some point when there are views to enjoy.

Saturday Jul 8, 2017 #

11 AM

Running long 3:39:00 [3] 18.7 km (11:43 / km) +2350m 7:12 / km
shoes: VJ iRock #2

When is your long run not your longest run of the week? When you do it in/up/down/over Glen Coe (and you feel pretty wrecked).

Did the Aonach Eagach ridge with Tessa, nice and easy as no point in rushing and there were quite a few people coming the other way. Breezy in places but good fun. I've previously done it E-W with Oleg. W-E felt slightly easier I thought - certainly once you're over the pinnacles the rest is a doddle.

After a slow descent to the road I left Tessa and carried on up Bidean through Coire nan Lochan and over Stob Coire nan Lochan. This was a really nice climb but my legs were too wrecked to properly enjoy it. Still, got the climb done and the views were pretty nice too.

Total time was 5:12 but there was a lot of stopping on the ridge and for a sandwich at the end.

Friday Jul 7, 2017 #

5 PM

Running 1:36:00 [3] 17.3 km (5:33 / km) +400m 4:58 / km
shoes: Asics GT3000 #1

FNHR on AS. Flat to gentle climbs in the second half.

Thursday Jul 6, 2017 #

6 PM

Running hills 1:12:30 [3] 13.2 km (5:30 / km) +1050m 3:56 / km
shoes: inov8 x-talon 220

3 x ~15 min climbs on Allermuir, the middle one being Ian Campbell's Allermuir Gallop. Reasonably brisk descents too.

Running warm up/down 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics GT3000 #1

Work->Swanston.

11 PM

Running 20:00 [3] 3.4 km (5:53 / km)
shoes: Asics GT3000 #1

With Tess, home from WHB's leaving do.

Wednesday Jul 5, 2017 #

6 PM

Running hills 1:45:00 [3] 19.2 km (5:28 / km) +800m 4:32 / km
shoes: Asics Gel Fuji #2

Heart loop both directions. Felt pretty tight from yesterday but ran a PB for the <3 so must've been climbing ok.

Tuesday Jul 4, 2017 #

4 PM

Running intervals 1:35:00 [3] 19.2 km (4:57 / km)
shoes: Asics GT3000 #1

New treadmills in the gym! Introduced myself with a 1-2-3-3-3-3-3[60] session @ 3 mins/km. Bit of a shock but good to do.
Warm up was good too, especially the company.

Monday Jul 3, 2017 #

Note
(rest day)

Not planned but not a disaster.

C • 2000 miles 1

Sunday Jul 2, 2017 #

8 AM

Running 1:26:00 [3] 19.6 km (4:23 / km)
shoes: Asics GT3000 #1

HPSR - Habitual, Pre Sprint Relay.
The most relaxed part of the day, by some distance.

Saturday Jul 1, 2017 #

10 AM

Running long 4:15:00 [3] 29.5 km (8:39 / km) +2440m 6:07 / km

Ben Lawers 7.
Did an anti-clockwise round, starting and finishing at the Ben Lawers Hotel. Climbing pretty well, despite the two big climbs being on grass. RocLite GTX not ideal for descending in grass though, right ankle got very stiff. Very happy to get >2000m climb in - aiming to do that at least once a week for July.

C • with the objective of..? 4

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