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Training Log Archive: murraystraining

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running7 7:09:40 52.63(8:10) 84.7(5:04) 1000
  Orienteering1 1:12:30 7.46(9:43) 12.0(6:03)
  Total7 8:22:10 60.09(8:21) 96.7(5:12) 1000

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Sunday Oct 16, 2016 #

12 PM

Running warm up/down 17:00 [3] 3.5 km (4:51 / km)
shoes: VJ Integrators #4


Orienteering race 1:12:30 [3] 12.0 km (6:03 / km)
shoes: VJ Integrators #4

CSC Final. I probably should have stayed at home, but inevitably if I had Interlopers would have come second again and I'd have felt guilty - not that I contributed to the team score in any significant way. Very rusty, rushed orienteering and tired legs that go slower the more mistakes I made. Useless. Must do better next weekend.

Saturday Oct 15, 2016 #

10 AM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ iRock #2


Running race 1:17:40 [3] 12.8 km (6:04 / km) +1000m 4:22 / km
shoes: VJ iRock #2

FRA relays L2 with Hoddy. After an unfortunate faff at the start due to some over-officious kit checking we set off in the 3-5th bunch, with DP and Shets up ahead. Hoddy set the pace up the climb and I stuck in behind, not quite on the limit but not far away. We caught Shets but DP were out of sight (not hard in 10m visbility). We pushed hard round the ridge to try and undercut Shets with a crafty shortcut but we didn't get the line quite right and popped out back on their heels. From then on we just sat behind them as they were setting a decent pace. We were still together at the foot of the final climb with DP back in sight and Keswick not far behind. Unsurprisingly Peter and I were pretty rubbish at the brutally steep rough climb and slipped back - also worth noting that he's not used to the "arthur" as a measure of remaining climb (1 Arthur = 200m) so didn't appreciate me telling him there was only one MFD to go. By the top Shets were out of sight and Keswick had caught us up. All the way up Peter had been talkign about beating them all on the descent but it turned out he'd broken his legs and we had to cruise it in, losing over a minute.
HBT done good though. Don had a flyer on first leg and Doug ended up dragging Coombs round the nav to give Tom a comfortable cushion in 3rd on last. Overshadowed by the Trottettes again though - 4th win since 2010 for them, By my reckoning there are at least 13 of them with FRA relay gold medals now so could be more - can't find the 2013 results online - and no one has been in all four winning teams. Great depth & team spirit.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ iRock #2

Jogging with Kris and GG.

Friday Oct 14, 2016 #

6 PM

Running 25:00 [3] 4.8 km (5:12 / km)
shoes: Asics GT2000 #7 - Black

V easy shake out.

Thursday Oct 13, 2016 #

6 PM

Running 1:30:00 [3] 19.0 km (4:44 / km)
shoes: Asics Gel Fuji Trabuco

Trotter Training: 30x30s hills on Castro Climb to mark Sarah O'Neil's 30th. Good fun, especially as the MPC kept throwing in banter sprints to try and 'win' a rep - score Murray 29 - 1 MPC.

Wednesday Oct 12, 2016 #

6 PM

Running 1:10:00 [3] 14.0 km (5:00 / km)
shoes: Asics GT2000 #7 - Black

Did a lap and a half of the meadows to warmup for a planned session of 400s. Legs were not interested so dumped the session and cruised round Queen's Drive instead.

Tuesday Oct 11, 2016 #

5 PM

Running 1:18:00 [3] 16.6 km (4:42 / km)
shoes: Asics GT2000 #7 - Black

Easy on the flat bits of Holyrood with Hoddy. Good chat looking forward to Saturday helped take mind off the DOMS.

Monday Oct 10, 2016 #

5 PM

Running 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics GT2000 #7 - Black

Monday legs. How the hell did KJ manage 11 miles today?

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