Training Log Archive: murraystrainingIn the 7 days ending Dec 4, 2016:
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Sunday Dec 4, 2016 #
9 AM
Running long 1:52:00 [3] 26.6 km (4:13 / km)
shoes: Asics GT2000 #7 - Black
HPSR14+2. Easy pace all the way which was nice. Little bit of foot pain after new spikes yesterday but not too bad.
Saturday Dec 3, 2016 #
1 PM
Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics Gel Fuji Trabuco
WUP WD.
Running race 31:00 [3] 9.4 km (3:18 / km)
shoes: Asics Hyper XC #3
East District XC. Solid enough race. Let everyone else start too fast on the first half lap then started working through. Was closing on Dougie Selman after two laps but he pulled away on the last lap and Scotia passed me on the final hill (having run a very similar race). Might be enough to get a run at Holyrood - need to extract my digit if so!
Friday Dec 2, 2016 #
12 PM
Running 47:30 [3] 10.0 km (4:45 / km)
shoes: Asics GT2000 #7 - Black
Queen's Drive.
Wednesday Nov 30, 2016 #
7 PM
Running intervals 50:00 [3] 10.0 km (5:00 / km) +230m 4:29 / km
shoes: Asics GT2000 #7 - Black
This week seems to be more about quality than quantity. Jumped on the treadmill and hammered out a quick session. 10 min wu, 15*1 min on / 1 min off, 10 min wd. Bish bash bosh.
For the reps I started at 4:00/km & 10% and moved linearly to 3:00/km & 1%. That felt a bit easy so for the last 4 I stuck at 3:00/km and increased the gradient each time. 5% was fun!
For the reps I started at 4:00/km & 10% and moved linearly to 3:00/km & 1%. That felt a bit easy so for the last 4 I stuck at 3:00/km and increased the gradient each time. 5% was fun!
Tuesday Nov 29, 2016 #
6 PM
Running (Treadhill) 1:13:30 [3] 15.4 km (4:46 / km) +200m 4:29 / km
shoes: Asics Gel Fuji Trabuco
Corstorphine Hill with Hoddy. Looping around a bit.
Monday Nov 28, 2016 #
5 PM
Running intervals (Treadhill) 40:00 [3] 8.0 km (5:00 / km) +600m 3:38 / km
shoes: Asics Kayano #2 (orange)
Treadhill blast. 6x4/1@4:00/km&10%. Tough.