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Training Log Archive: murraystraining

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running7 9:02:43 67.39(8:03) 108.46(5:00) 1800
  Total7 9:02:43 67.39(8:03) 108.46(5:00) 1800

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Sunday Oct 9, 2016 #

11 AM

Running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: VJ iRock #2

Advantage of delayed start - time to fit in a warm up I didn't realise I needed until 1min before the original start time.
Disadvantage of delayed start - buzzing from the caffeine gel taken just before the starts were delayed…

Running race 2:26:40 [3] 27.0 km (5:26 / km) +1800m 4:04 / km
shoes: VJ iRock #2

Pentland Skyline.

Chapeau Kris Jones. Very impressive run - particularly having never run the course before.
I still think 2:14 is possible though… 2017 aims?

Pretty happy with my own run today, controlled pace all the way and fended off Jethro's attack. Only enough for 3rd overall in the SHR champs after running like a turkey on Merrick. Faster than last year too.

Saturday Oct 8, 2016 #

2 PM

Running warm up/down 40:00 [3] 7.3 km (5:29 / km)
shoes: Asics Gel Fuji Trabuco

Wup&dn/supporting.

Running race 12:33 [3] 3.96 km (3:10 / km)
shoes: Asics Hyper LD#2

East District XC relays, first leg. About 7th, 20s behind the leaders. Running fairly strongly but couldn't keep up for any significant length of time.

Friday Oct 7, 2016 #

12 PM

Running 44:50 [3] 8.4 km (5:20 / km)
shoes: Asics GT2000 #7 - Black

Shuffling about the crags. Pretty head-tired.

Thursday Oct 6, 2016 #

5 PM

Running 1:17:00 [3] 14.6 km (5:16 / km)
shoes: Asics GT2000 #7 - Black

Standard pre-Skyline run to squirrel some nuts away. Went out to Green Cleuch on the road with a nice tailwind. Didn't fancy battling back into the wind so looped around Black and Bells to Maiden's Cleuch then back down to the road.

Wednesday Oct 5, 2016 #

5 PM

Running 1:10:00 [3] 13.2 km (5:18 / km)
shoes: Asics Gel Fuji Trabuco

Wandering on Corstorphine Hill. Legs feeling pretty much as you would expect the day after the first session of the winter.

Tuesday Oct 4, 2016 #

6 PM

Running intervals 1:22:40 [3] 19.3 km (4:17 / km)
shoes: Asics DS Trainer #1

First session for a while. 'Higgledy Pyramid' to try and figure out what speed I've got. The answer is 'plenty - when I'm chasing/holding off the Haries A group - and not so much otherwise'.
200-800-400-600-1000-600-400-800-200
34-2:29-69-1:48-3:01*-1:43*-70-2:19*-35
*Indicates Harie interference.
Equidistant jog back recovery. Tail breeze on all reps.

Monday Oct 3, 2016 #

5 PM

Running 1:01:00 [3] 13.2 km (4:37 / km)
shoes: Asics GT2000 #7 - Black

Lap of the Seat at 'no sweat' pace for the benefit of Coombs' masseuse. I think we settled on an FRA running order - no doubt it will change again multiple times in the next fortnight.

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