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Training Log Archive: murraystraining

In the 7 days ending Nov 19, 2016:

activity	#	time	miles		km		+m
Running	5	4:16:28	34.14	(7:31)	54.95	(4:40)	580
Faffing in the gym	3	3:34:00
Orienteering	1	30:00	2.55	(11:47)	4.1	(7:19)
Urban Orienteering	1	22:45	2.73	(8:19)	4.4	(5:10)
Total	10	8:43:13	39.43		63.45		580

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Saturday Nov 19, 2016 #

9 AM

Running warm up/down 6:30 [3] 1.5 km (4:20 / km)
shoes: VJ iRock #2

Running tempo 18:44 [3] 5.0 km (3:45 / km)
shoes: VJ iRock #2

Pacing Tessa at Inverness KrapRun. Aiming for 18:30 pace (3:42/km). Splits of 3:43, 3:40, 3:42, 3:42, 3:40 for 18:27 when my watch beeped. The Inverness course seems a bit variable week-on-week so not surprising it came up long. On bumpy frozen ground though, so I'd say the girl done good (she also sprinted past me with 10m to go. Cheeky!)

10 AM

Urban Orienteering 22:45 [3] 4.4 km (5:10 / km)
shoes: VJ iRock #2

Sprint training at Kinmylies. Taking it pretty easy as knee/calf not too keen on the steeper slopes/steps and a bit icy & slippy. Enjoyed the navigational challenges though.

3 PM

Running 1:04:44 [3] 12.8 km (5:03 / km) +280m 4:34 / km
shoes: Asics Gel Fuji Trabuco

Easy with Coombs on the Great Glen Way. Shame to miss Achtemarack, again. One day!

C • Achtemarack 12

Friday Nov 18, 2016 #

12 PM

Faffing in the gym 30:00 [3]
shoes: Asics Kayano #2 (orange)

Faff session: 6x90s, 2x3min @ L15.

8 PM

Orienteering 30:00 [3] 4.1 km (7:19 / km)
shoes: VJ Integrators #4

Night O in Kincraig. Just wonderful running through frosty sparkly forest.

Thursday Nov 17, 2016 #

6 PM

Running 31:30 [3] 6.75 km (4:40 / km)
shoes: Asics GT2000 #7 - Black

Two laps of the Meadows. Knee OK but not perfect. Strategy for the weekend needed. Likely to involve ibuprofen and taping - can't miss Glen Affric!

Wednesday Nov 16, 2016 #

5 PM

Faffing in the gym 1:34:00 [3]
shoes: Asics Kayano #2 (orange)

Cross trainer faff.

Tuesday Nov 15, 2016 #

5 PM

Faffing in the gym 1:30:00 [3]
shoes: Asics Kayano #2 (orange)

2*45min cross trainer faff - interrupted by a needy wife.

C • needy? 3

Monday Nov 14, 2016 #

5 PM

Running 1:20:00 [3] 16.1 km (4:58 / km) +150m 4:45 / km
shoes: Asics Kayano #2 (orange)

Very slow notsgorF loop. Hazy supermoon. Knee sore now. When will it end?

Sunday Nov 13, 2016 #

12 PM

Running 55:00 [3] 12.8 km (4:18 / km) +150m 4:04 / km
shoes: Asics GT2000 #7 - Black

Casual loop of Colinton. Felt better than expected on way home so carried on down the WoL and came back through Gorgie.

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