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Training Log Archive: murraystraining

In the 7 days ending Mar 29, 2010:

activity	#	time	miles		km		+m
Running	16	10:55:24	79.33	(8:16)	127.67	(5:08)	1650
Orienteering	1	35:00	3.73	(9:23)	6.0	(5:50)	220
Total	17	11:30:24	83.06	(8:19)	133.67	(5:10)	1870

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Monday Mar 29, 2010 #

5 PM

Running hills (MASH run) 1:14:00 [3] 13.0 km (5:42 / km) +300m 5:06 / km

Cold wet windy and only me and Doug T. Pipers walk whinny hill nairns descent dry dam down the dasses up salisbury crags done.

Sunday Mar 28, 2010 #

Event: Round the Houses 10km

11 AM

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Station to stadium (3km), then jogging the last couple of km of the race route (2.5km) and finally some strides before the gun (500m).

12 PM

Running race (10km) 31:49 [5] 10.0 km (3:11 / km)
shoes: Asics Hyperspeed

Well it was a PB (10s) but not as quite as I was hoping. The course is pancake flat with long straights, unfortunately there was a horrendous headwind from 1km - 5km and in the final km which made it very tough.

Based on my 5km from last weekend I should have been capable of low 31s, I planned to go through halfway in 15:45 and see what I could pull out in the second half. As it was I went through 5km in 16:00 and that felt like very hard work. Fortunately Andrew Douglas was just ahead of me, so I focused on his back and maintaining the gap. The second half was quicker but my legs were already pretty fatigued from pushing into the wind at the start.

km splits (from garmin pace) 3:01, 08, 19, 16, 13, 07, 10, 07, 08, 08.
garmin gave it as 10.06km, with the extra in the final km.

C • That's still a pretty handy... 1

Note

Why was I doing a road 10km rather than the Trossachs WRE? There are four races I really care about this spring, the first of which is the JK Sprint race. I think my powers of recovery are good enough that I'd be fine to have done the classic today and be fine on Friday. However I'd rather feel fresh in training this week and go into the sprint race knowing I haven't compromised my speed in any way.

Also, I've found my training for a big o race benefits from choosing a non-o race to aim for - I really take a lot of confidence into sprint races knowing that I'm fast and if I get the navigation right then the result is there.

Game on!

1 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +50m 4:37 / km
shoes: Asics GT-2140 #3

Back to the station in Polmont.

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

8 AM

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

Nice little pre-race wake up jog.

2 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +100m 5:00 / km
shoes: Adidas Swoop #9

3 PM

Orienteering race (Middle) 35:00 [4] 6.0 km (5:50 / km) +220m 4:56 / km
shoes: Adidas Swoop #9

26th place, 5:10 behind Scotia,

Not very happy with this run. I wanted to focus on smooth technique and let the running happen but ended up rushing and being a bit stop-start. Pretty amateur really. Didn't start well and then lost a silly 2mins coming back to the common control in the butterflys. Second half was better without being brilliant - I had relaxed and wasn't pushing 100% so lost a bit on speed, but the navigation was better.

Friday Mar 26, 2010 #

Note

There's a ton. A ton which includes two reps sessions and a 5km PB + over 3 hours of flaghunting. That's a ton to shout about.

8 PM

Running 33:00 [2] 6.5 km (5:05 / km)
shoes: Asics GT-2140 #3

Very easy jog after a long day at work to keep the legs loose. Round Murrayfield.

Thursday Mar 25, 2010 #

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

With map of Touch from Scottish Champs 2000.

7 PM

Running warm up/down 41:00 [2] 8.0 km (5:08 / km) +70m 4:55 / km
shoes: Asics GT-2140 #3

Extra lap of meadows before meeting Trotters, then long jog from DVC to Craiglockhart for hill reps.

I've never seen a mist as thick as tonights in 7 years of training in Edinburgh, you can barely see the other side of the street!

8 PM

Running hills (Trotter Training) 45:35 [5] 7.75 km (5:53 / km) +400m 4:41 / km
shoes: Asics GT-2140 #3

Session was 10 x (45s up, 15s down, 45s up, jog back to start) through Napier campus. Good hard running.

9 PM

Running warm up/down 34:00 [2] 6.42 km (5:18 / km)
shoes: Asics GT-2140 #3

Session to Wee Bennetts to meadows (panic mileage) to Blue Blazer to Dalry.

Wednesday Mar 24, 2010 #

7 AM

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

heavy legs this morning.

6 PM

Running (mix) 1:47:00 [3] 19.0 km (5:38 / km) +300m 5:13 / km
shoes: Asics GT-2140 #3

Ran from work out to Bonaly to show the Trottettes how to run downhill. Lots of fun sprinting down heather and scree slopes until it got dark. Then my new toy from brightbikelights.com came out, brand new 900lumen headtorch for under £100. It was like a stadium spotlight! I was standing at the top of the slope lighting the whole hill up while everyone else ran down! Then back to Claire Gordons for lasange, cheescake and a couple of brewskis before jogging back through Colinton Dell, again the lumens lighting the way. It felt like you were running through a tunnel of light and with some Orbital pumping up on the Shuffle it really was like being in your own little world.

Tuesday Mar 23, 2010 #

7 AM

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

That's the clock run the opposite way round to usual. Which is clockwise, confusingly. I was recceing the climb for Thursday nights hill reps. It'll be good.

C • road or grass? 2

6 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Running intervals 34:00 [5] 6.0 km (5:40 / km)
shoes: Asics GT-2140 #3

Birthday reps. 27x200m(ish) off a 45s recovery. A rep for every year of my existence!

Quite a tough session, had Hector for company for most of it which was good. Got through the last few by counting up the years to 2010, picking my best results from each year. So quite a good mental session as well.

Kudos to JJ, Colin Eades and Ackers for doing a rep for every year of their life - a somewhat longer session than mine. By the time they finished their reps the fresh-faced haries were probably home and showered!

7 PM

Running warm up/down 35:00 [1] 6.7 km (5:13 / km) +30m 5:07 / km
shoes: Asics GT-2140 #3

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