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Training Log Archive: murraystraining

In the 7 days ending May 10, 2016:

activity	#	time	miles		km		+m
Running	9	7:44:22	56.92	(8:10)	91.6	(5:04)	800
Orienteering	1	1:54:00	9.01	(12:39)	14.5	(7:52)	500
Strength	2	50:00
Total	9	10:28:22	65.93		106.1		1300

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Tuesday May 10, 2016 #

6 PM

Running 1:10:00 [3] 17.5 km (4:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Good session with Coombs. 2 x (10x400m) off vanishing recoveries, 60s after rep 1 of each set, reducing 5s each rep (20s between reps 9 & 10). Steady lap of the Meadows (11mins) between sets.
The aim was to run steady 10k pace for the first set (72-73s) then try and pick it up for the second set. Actually ran 71s average for the first set and 69s for the second set. The final 2 slipped to 70s though - 25/20s is not much recovery at that pace!

C • Jukola? 2

Monday May 9, 2016 #

8 AM

Running 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics GT2000 #6 - Red

BBA Meadows.

Strength 20:00 [3]
shoes: Barefoot

BBA Gym.

6 PM

Running 1:24:00 [3] 14.4 km (5:50 / km)
shoes: Asics GT2000 #6 - Red

Mash with CK/DT/JC/PH & AF. Feeling pretty good and pushing well on the climbs. Heavy road shoes not ideal, particularly on the descents.

Sunday May 8, 2016 #

11 AM

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: VJ Integrators #4

To the start (tough!)

Orienteering long 1:54:00 [3] 14.5 km (7:52 / km) +500m 6:42 / km
shoes: VJ Integrators #4

Glen Affric SOL. Not strong enough to run hard in this terrain so settled in to enjoy trundling round. Nav was a bit wonky at times but no major misses.

Some people were saying it is a shame that such a great forest is going to get chopped down - I'd say its a shame that such a great forest was only used twice (afaik) between WOC99 and WOC2015 (SOL in 2001ish and PT2006ish).

C • Affric 2

Saturday May 7, 2016 #

11 AM

Running hills 1:34:00 [3] 14.3 km (6:34 / km) +600m 5:26 / km
shoes: VJ iRock #1

Steady up Meall Chuaich. Feeling fine. Nice views from the top.

Friday May 6, 2016 #

6 PM

Running warm up/down 35:00 [3] 7.7 km (4:33 / km)
shoes: Asics GT2000 #6 - Red

Strength yesterday was stupid, woke up with seriously tight and sore calves and hips. Skipped morgonjogging and opted for a longer warm up instead. Silverknowes to Cramond Brig and back.

Running race 15:02 [3] 5.0 km (3:00 / km)
shoes: Asics Hyperspeed #2

Scottish 5k champs. Was expecting to be slower. Conditions were as good as you'll get in Scotland and the field was deep. Ran remarkably even splits, which meant that I steadily progressed through the pack - must've been ~30th at 1km, finished 15th in the same time as got me 8th in 2011.
3:00,2:59,3:00,3:01,3:02.
Failed in my bid to run sub 15 but met my sub 15:15 requirement so Highgate 10,000m is still on. With another two weeks faster stuff, less 3-peakiness and doms i could trouble my pb (30:44) there? I'll have to find another 5k too in order to extend my run of sub 15 years.

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

Jog w/T. She ran good (19:19).
24:30 after 2 weeks training
21:30 after 6 weeks.
19:20 after 12 weeks.
Cue much extrapolation and curve fitting to set the next target.

C • Progression 2

Thursday May 5, 2016 #

8 AM

Running 12:00 [3] 2.2 km (5:27 / km)
shoes: Asics GT2000 #6 - Red

Vote jog and into gym. Achey.

Strength 30:00 [3]
shoes: Barefoot

Strengthfaff.

5 PM

Running 46:20 [3] 8.9 km (5:12 / km) +100m 4:56 / km
shoes: Asics GT2000 #6 - Red

Pottering about town. Korean meal at lunchtime not sitting very well.

Wednesday May 4, 2016 #

6 PM

Running intervals 1:03:00 [3] 12.6 km (5:00 / km)
shoes: Asics DS Trainer #1

Panic speedwork.
2x400-2x1000-2x400-2x1000-2x400. 60' after 400s, 90' after 1000s.
72->67 on 400s,
3:05->3:12 on 1000s.
Euch.

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