Training Log Archive: murraystrainingIn the 7 days ending Nov 7, 2015:
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Saturday Nov 7, 2015 #
11 AM
Running 1:47:20 [3] 14.9 km (7:12 / km) +930m 5:29 / km
shoes: VJ iRock #1
Enjoying retirement from the squad with a breezy run from Patterdale to Ambleside via St Sunday & Fairfield. Better than a treadmill in Crewe anyway.
Friday Nov 6, 2015 #
5 PM
Running 53:54 [3] 10.6 km (5:05 / km)
shoes: Asics GT2000 #5 (blue)
Queen's Drive/Royal Mile after work.
Thursday Nov 5, 2015 #
1 AM
Running intervals 44:00 [3] 11.5 km (3:50 / km)
shoes: Asics DS Trainer #1
Work night out tonight so squeezing a session into lunchtime. 8 min warm up, 33 pyramid fartlek (1-2-3-4-5-4-3-2-1 off 1min) 3 min jog back to the office. Done.
Wednesday Nov 4, 2015 #
1 AM
Terrain Running hills 2:48:00 [3] 18.3 km (9:11 / km) +1150m 6:59 / km
shoes: VJ iRock #1
10th day of the fortnight escape to the hills. The aim of a big tour of the Crianlarich munros thwarted by mist and lethargy. In the end I only managed 2 - An Caisteal and Beinn a'Chroin. 20 minutes spent wandering around trying to find the line off of the eastern top of BaC were less than ideal so when I did get down to the col I was not too interested in climbing back into the mist again.
Tuesday Nov 3, 2015 #
6 PM
Running tempo 1:11:00 [3] 19.3 km (3:41 / km)
shoes: Asics DS Trainer #1
Progressing the progression. Extra two miles added out and back to Davidson Mains from Craigleith on the way home. A little bit slow (5s/km) back along the Ferry Road path - Coombs more apprehensive about the extra distance than I was. It was threatening to be more tempo-with-a-warm-up than progression at this point but fortunately we were able to pick it up towards the end. The mile from Craigleith to the end of the cycle path was exactly the same pace as last week and the last km was faster - finally getting towards 10k race pace for the end of these runs.
4:25/14/07/04/3:53/53/34/38/38/40/37/35/32/27/24/18/20/10
4:25/14/07/04/3:53/53/34/38/38/40/37/35/32/27/24/18/20/10
Monday Nov 2, 2015 #
12 PM
Running 34:30 [3] 7.0 km (4:56 / km)
shoes: Asics GT2000 #5 (blue)
Slow shake out on the Meadows/Bruntsfield. Overtaken by many people.
Sunday Nov 1, 2015 #
9 AM
Running warm up/down 35:27 [3] 7.7 km (4:36 / km)
shoes: Asics GT2000 #5 (blue)
Extended warmup - WoL loop as far as Balgreen then back along Gorgie Rd & up to the Castle.
Running race 31:17 [3] 10.0 km (3:08 / km)
shoes: Asics Hyperspeed #2
Edinburgh Mens10k. A reasonably priced city centre race on - for Edinburgh - a fast course. The first 2k were downhill so I went out hard and tried to hang onto AnDoug for as long as possible. He started to pull away before 4k and after that it was just a case of trying to maintain a high pace on my own. Perhaps I should have looked behind me - the shock of seeing Coombs and Bryan bearing down on me might have jump started me for a faster finish!
2:50-56-3:02-14-13-23-08-15-15-02
(4-6k climbing from Parliament to the Grassmarket - not as slow as it looks).
2:50-56-3:02-14-13-23-08-15-15-02
(4-6k climbing from Parliament to the Grassmarket - not as slow as it looks).
Running 1:10:30 [3] 14.6 km (4:50 / km)
shoes: Asics GT2000 #5 (blue)
Getting over 20 with Coombs. Davidson Mains/Corstorphine loop. R glute tight by the end.