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Training Log Archive: murraystraining

In the 7 days ending Mar 7, 2010:

activity	#	time	miles		km		+m
Running	14	6:14:18	50.83	(7:22)	81.8	(4:35)	780
Orienteering	3	2:29:30	16.16	(9:15)	26.0	(5:45)	510	21 /	22c	95%
Strength	1	10:00
Total	18	8:53:48	66.98		107.8		1290	21 /	22c	95%

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Sunday Mar 7, 2010 #

Event: ELO SoSOL

12 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: inov8 roclite 285 #3

Trying to get my weary legs moving again

1 PM

Orienteering race (Gullane SOSOL) 52:30 [4] 10.4 km (5:03 / km) +100m 4:49 / km
shoes: inov8 roclite 285 #3

Fast but scrappy run. Worst mistake was not slowing down coming back into the green after fast running on the dunes and missing the control. Oleg 48, Hector 51.

C • Outstanding Murray Strain 3

Saturday Mar 6, 2010 #

Event: British Night Champs

Event: Scottish Sprint Championships

Event: KB5

12 PM

Running warm up/down 10:00 [1] 1.8 km (5:33 / km) +20m 5:16 / km
shoes: Asics GT-2140 #3

1 PM

Running race (KB5) 24:58 [5] 8.0 km (3:07 / km) +80m 2:58 / km
shoes: Asics Hyperspeed

First race of the day: the KB5, a 5mile road race. Not a course you should really run a PB on, but that's what I did today.

Pace was high from the gun, and I settled into a rhythm behind Scotia and McPosh. They pulled away in the third mile and I had to hold off a couple of fast finishers who caught me up coming down the hill - not my strength. In the last mile I was closing in on McPosh but couldn't quite get him.

I felt pretty bad warming up for this, so I'm over the moon with the time. My previous best for the course was 26:0x from two years ago, and my 5-mile PB was 25:15 set in Glasgow last October on a faster course. Gives me confidence that with a few more weeks I can fully realise the base work I got in before Christmas.

Scotia, by the way, was flying. He won in 24:40, which is a new course record. Phenomenal.

C • Congrats! 2

2 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km) +30m 4:49 / km
shoes: Asics GT-2140 #3

Tour of The Grange to help flush the lactate out the legs (3.4km). Only 50 minutes between finishing the road race and starting the sprint, so needed to help the recovery along.
Plus a very short warmup for the sprint (0.6km). Was pretty loose already!

3 PM

Orienteering race (Scottish Sprint Champs) 16:00 [5] 4.1 km (3:54 / km) +10m 3:51 / km
spiked:21/22c shoes: inov8 f-lite 230

2nd. Spongey won in 15:43 to my 16:00. Hector 3rd 16:21.

First proper sprint race for ages, so I wanted to use it to measure where I'm at technically and what I need to work on before the JK.

It went quite well, I was smooth through the first few and had done a lot of planning ahead. Lost a bit on #7 though, and went a bit woozy through 13-17 - I suspect oxygen debt meant I wasn't focussed, especially as there was a bit more open running just before that. I've not looked at the splits though, I'll be interested to see where I lost it (the 5-mile PB might have something to do with it of course...).

First race with inov8 f-lites though. Absolutely brilliant.

4 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT-2140 #3

Lap of KB with Toni.

6 PM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: inov8 roclite 285 #2

Run from flat to lothian road for bus, then from assembly to start - late. Oops.

7 PM

Orienteering race (British Nights) 1:21:00 [4] 11.5 km (7:03 / km) +400m 6:00 / km
shoes: inov8 roclite 285 #3

I was never aiming for this race, so the result is about right - 3rd, 8 behind spongey. Only got into it half way through the long leg, felt quite good after that, much smoother navigation.

Last night race for the year probably!

9 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Asics GT-2140 #3

Jogged from Dreghorn to Fairmilehead for a shower and food at me grans before heading down to the Haries 120th anniversary party. A tip top night.

Friday Mar 5, 2010 #

7 AM

Running (Clock Run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Actually timed it today and it took 34:58. So my 35minute estimate seems to be pretty good!

7 PM

Running 1:00:00 [3] 13.5 km (4:27 / km) +100m 4:17 / km
shoes: Asics GT-2140 #3

Friday is usually a rest day with a single run, but I figured I could catch up on some of the lost miles from monday and tuesday today. Cruised over to holyrood and did a lap of queens drive - not quick, 23:30

Big day tomorrow - pasta feast on now!

Thursday Mar 4, 2010 #

7 AM

Running (clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

chilly morning

C • clock run 8

7 PM

Running warm up/down 20 [1] 4.0 km (5 / km)
shoes: Asics GT-2140 #3

Running intervals (Trotter Training) 35:00 [3] 6.5 km (5:23 / km)
shoes: Asics GT-2140 #3

Good mixed up fartlek session with a few circuits exercises thrown in. Something like:

Backwards shuttle runs
3mins
4mins
1min
2min
Burpees
4mins
1min
Pressups
2min
Plank
3min.

A 4min rep after 45seconds of burpees is surprisingly tough!

Wednesday Mar 3, 2010 #

7 AM

Running (Clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

7 PM

Running (Clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Again. Not feeling up to anything longer.

First run with new orthotics in. Going to take some getting used to.

Monday Mar 1, 2010 #

7 AM

Running (clock run) 35:00 [3] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

beautiful morning

8 AM

Strength 10:00 [2]

Pressups, situps and single leg squats.

12 PM

Note
(sick)

Felt fine jogging this morning but then was sick at work and came home at lunch time. Been in bed since then, but feeling a bit better now and managed some food. Maybe it was the S&C wot done it.

Jegor had something similar at the weekend and is OK now, so hopefully it is the same virus and will pass quickly.

Disappointed to miss the first Monday Night Hill Run that I was organising, I'll be back next week though, that's for sure!

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