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Training Log Archive: murraystraining

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running7 6:53:59 55.99(7:24) 90.1(4:36)
  Orienteering2 2:39:50 17.71(9:02) 28.5(5:36) 200
  Total7 9:33:49 73.69(7:47) 118.6(4:50) 200

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Sunday Oct 23, 2016 #

10 AM

Orienteering race 51:50 [3] 9.5 km (5:27 / km)
shoes: VJ Integrators #4

SHI Relay. Went out just behind Jonny and had a good battle with him until about half way, where I had an extra control which I slightly overshot and he got away. I got a bit rubbish after that but did enough to hold onto 4th place (having passed Baba early on without realising).

So England beat us in the individual and in the relay but we won overall, thanks to the Welsh W20s. Great success!

Running warm up/down 27:00 [3] 5.5 km (4:55 / km)
shoes: Asics GT2000 #7 - Black

Jogging with Tessa.

Saturday Oct 22, 2016 #

10 AM

Running warm up/down 13:00 [3] 2.9 km (4:29 / km)
shoes: VJ Integrators #4

Orienteering race 1:48:00 [3] 19.0 km (5:41 / km) +200m 5:24 / km
shoes: VJ Integrators #4

SHI Individual. Spannered the first control and had a panic it was going to be a repeat of CST. Calmed down and concentrated on nav but still felt a bit lucky to stumble over 2 & 3 when I didn't expect them - hadn't figured out the way the veg was mapped which didn't help. Was OK after that, taking a lot of path routes and secure lines into controls and taking time to navigate when needed. Went a bit doolally at the end though, when i expected to be strong. 20 minutes down though...

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics GT2000 #7 - Black

Jogging with Coombs. He beat me by 6s.

Friday Oct 21, 2016 #

12 PM

Running 45:00 [3] 8.5 km (5:18 / km)
shoes: Asics GT2000 #7 - Black

Pottering to the bank and shops with a lap of Calton Hill to get the miles in.

Thursday Oct 20, 2016 #

6 PM

Running 1:30:00 [3] 19.5 km (4:37 / km)
shoes: Asics GT2000 #7 - Black

Fun TT session. Start with a 59s rep and reduce by 1s each time. Probably a PB for number of reps in a session. Running at a decent canter without getting carried away.

Wednesday Oct 19, 2016 #

6 PM

Running 1:17:00 [3] 16.1 km (4:47 / km)
shoes: Asics GT2000 #7 - Black

Easy round the Frogston 10. Very tired by the end.

Tuesday Oct 18, 2016 #

6 PM

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

Running tempo 58:29 [3] 16.1 km (3:38 / km)
shoes: Asics DS Trainer #1

First railway 10 of the season with Coombs and Tom. Solid work - steady progression for first 11km then held it steady in the low 3:20s for the rest (with a 3:15 to finish). Impressive debut for Tom who saw it all the way through.

Monday Oct 17, 2016 #

6 PM

Running 1:22:30 [3] 17.7 km (4:40 / km)
shoes: Asics GT2000 #7 - Black

Innocent 10 with Coombs and Hoddy. Cruisy.

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