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Training Log Archive: murraystraining

In the 7 days ending May 19, 2013:

activity

time

miles

Running

5:05:13

42.64

(7:10)

68.62

(4:27)

Orienteering

2:22:57

18.14

(7:53)

29.2

(4:54)

Terrain Running

1:14:00

8.08

(9:10)

13.0

(5:42)

550

Urban Orienteering

20:00

2.8

(7:09)

4.5

(4:27)

Total

9:02:10

71.66

(7:34)

115.32

(4:42)

550

1:46

0:00

» now

Sunday May 19, 2013 #

10 AM

Orienteering tempo (SEDS) 22:40 [3] 5.3 km (4:17 / km)
shoes: inov8 roclite 285 #4

Another forest/urban hybrid, this time Lhanbryde/Crooked Woods. Lots of changes in style to deal with, and also longer than I was expecting! Thanks to Liz F for planning this one.

12 PM

Orienteering race (SEDS) 49:17 [3] 9.7 km (5:05 / km)
shoes: VJ Intergrator #2

MOR event on Sleepieshill Woods. Trying to push as hard as I could but Doug just had a bit more pace than me (not helped by a couple of silly wobbles from me - not checking compass well enough on exit from controls). Good wee new area though, I'm amazed there are forests out there like this that we haven't used for years! If this was central belt we'd be using it all the time.

Running warm up/down (SEDS) 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Intergrator #2

Misc jogging before and after each session.

Cracking weekend of training, really going for it in all the O sessions and good craic from the SEDS bunch in between. Just a shame about the dreich weather though!

Saturday May 18, 2013 #

10 AM

Orienteering tempo (SEDS) 32:00 [3] 6.4 km (5:00 / km)
shoes: VJ Integrators

Loch Vaa (non-Caper bit) 1:5000 middle training. High intensity short courses. Two prologues of 1.7km then a mass start 3km one. Blown up map really highlighted little wobbles, as did having Ewan critiqueing me after the mass start race. Good exercise.

Terrain Running tempo (SEDS) 15:00 [3] 2.5 km (6:00 / km)
shoes: VJ Integrators

Jogging to / from the starts.

3 PM

Urban Orienteering race (SEDS) 20:00 [3] 4.5 km (4:27 / km)
shoes: inov8 f-lite 230 #2

Pre-running EM Sprint. Time includes some jogging. Saying no more.

Orienteering intervals (SEDS) 39:00 [3] 7.8 km (5:00 / km)
shoes: inov8 roclite 285 #4

Urban/forest hybrid sprintervals in Lossiemouth. Four ~2km courses with a different planner for each. I think #3 was the best one - I think either Ewan or Linnea planned that one?

Friday May 17, 2013 #

8 AM

Running 28:30 [3] 6.0 km (4:45 / km)
shoes: Asics GT2170 #3 (winter colour

Lower Craiglockhart. Return via Murray's Path again.

8 PM

Terrain Running hills (FNHR) 59:00 [3] 10.5 km (5:37 / km) +550m 4:27 / km
shoes: inov8 RocLite 312 GTX

Sgearnach Mhor, one of the Drumochter Munros just behind the Sow of Atholl. After driving through a gorgous evening in perthshire the temperature plumetted and the cloud came in on Drumochter. What the run lost due to this (gorgeous mountain top sunset) it made up for in excitment (zero visibility on the summit, impending gloom on the descent).

Thursday May 16, 2013 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Usually my legs complain between getting out of bed and getting to the loo in the morning. Today they were complaining before they'd even left the bed. New pain on left side of groin emerged while doing pressups & situps but wasn't a problem on this PW challenging jog round Murrayfield.

6 PM

Running (AZ) 33:00 [3] 6.7 km (4:56 / km)
shoes: Asics GT2170 #3 (winter colour

Still shuffling. Was it the strides wot done it?
Paying tribute to Maclaurin House, home of the Faculty of Actuaries.
Streets visited: 4 - Dublin Meuse, Dublin Street, Dublin Street Lane North & Dublin Street Lane South.
AZ Stat: Average distance per street - 2.9km

Wednesday May 15, 2013 #

7 AM

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics GT2170 #3 (winter colour

Out early for a short one down the WoL.

6 PM

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

Good rainbow. Bad rain.

Running intervals 22:00 [3] 6.4 km (3:26 / km)
shoes: Asics DS Trainer #1

Running intervals 9:43 [3] 3.22 km (3:01 / km)
shoes: Asics Hyperspeed #2

3 x 2miles, finishing with ST race. Did this session a couple of times in 2011 and thought it was a good one but couldn't fit it in last year. Back then I was treating it as Tempo-Tempo-Race but I thought with fresher legs and only one key session this week I could have a crack at Interval-Interval-Race.
First rep was a steady 4:57-5:00 for 9:57, bang on schedule and not feeling too difficult.
Second rep went 5:00-5:06. A shame to to let it slide on the second lap: it was that point when it was past half way in the session and starting to hurt but still a long way from the finish so too early to really dig in.
In the race I didn't want to blast off from the start and blow up in the second lap so I tucked in behind Patryk G (recent BUCS marathon champion with 2:26 in London) and let him take me through the mile in a steady 4:58. I'd been itching to go faster though and took off at the start of the second lap and held it to finish with a 4:45.
Satisfied with this session.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed #2

Jogging with the Trotters then strides with Tessa.

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Asics DS Trainer #1

Change shoes then home. Finished off a very busy day with an hour surveying at South Gyle.

Tuesday May 14, 2013 #

7 AM

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics GT2170 #3 (winter colour

Lower Craiglockhart loop. Slight deviation from the usual route at the end as I took the old railway line path from the north of Harrison Park back to Diggers - not sure if this path has a name?

C • Murray's Path ? 1

Monday May 13, 2013 #

7 AM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Early morning shuffle.

6 PM

Running (AZ) 1:06:00 [3] 16.5 km (4:00 / km)
shoes: Asics GT2170 #3 (winter colour

Plan A was a speed session - felt too tight and tired this am so canned that.
Felt ok at the end of work though so though maybe the track was back on.
Jogged home and decided it wasn't.
Started running properly and actually felt quite good.
By the end though calves were very tight - right choice to miss track as I think it might have pushed them over the edge.
Streets visited: 1 - Duart Crescent.
AZ Stat: Percentage complete - 24.82%

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