Training Log Archive: murraystrainingIn the 7 days ending Nov 5, 2017:
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Sunday Nov 5, 2017 #
8 AM
Running long 2:07:00 [3] 29.7 km (4:17 / km)
shoes: Asics GT3000 #1
HPSR: Hay Pulls Strain Round. Not many folk out but a lovely morning for it. 16+ route with Ali Hay.
Saturday Nov 4, 2017 #
1 PM
Running 2:02:00 [3] 21.0 km (5:49 / km) +800m 4:53 / km
shoes: inov8 x-talon 220
Pottering round Arthur.
Friday Nov 3, 2017 #
5 PM
Running 1:58:00 [3] 21.0 km (5:37 / km) +500m 5:01 / km
shoes: Asics Gel Fuji #2
FNHR - Flat-Bonaly-Capelaw-Allermuir-Swanston-Flat. Running by moonlight up on the hill.
Thursday Nov 2, 2017 #
5 PM
Running warm up/down 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Asics GT3000 #1
Terrain Running intervals 32:00 [3] 4.8 km (6:40 / km)
shoes: icebug
Back to Mortonhall, this time with Doug. 8x3/1 Foxdal flashback. Working hard.
Wednesday Nov 1, 2017 #
7 AM
Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GT3000 #1
Out tonight so getting it done early.
Tuesday Oct 31, 2017 #
5 PM
Running warm up/down 52:00 [3] 11.3 km (4:36 / km)
shoes: Asics GT3000 #1
Running 55:00 [3] 10.0 km (5:30 / km)
Treadmill fun
10 minutes tempo (3:25/km)
2x(5x60s @ 3:45/km & 10%) off 30s for first set, 60s for second
10 minutes tempo (3:25/km)
The tempo was quite easy. The hill reps were ridiculously tough. I wanted to do steeper and slower but it turns out these treadmills only go up to 10. Good to find the limit though!
This run accidentally completes #RunEveryDay for October. Now 67 miles behind the 10/day target for the year. 11.1 miles a day for the rest of the year then...
10 minutes tempo (3:25/km)
2x(5x60s @ 3:45/km & 10%) off 30s for first set, 60s for second
10 minutes tempo (3:25/km)
The tempo was quite easy. The hill reps were ridiculously tough. I wanted to do steeper and slower but it turns out these treadmills only go up to 10. Good to find the limit though!
This run accidentally completes #RunEveryDay for October. Now 67 miles behind the 10/day target for the year. 11.1 miles a day for the rest of the year then...
Monday Oct 30, 2017 #
6 PM
Running 1:42:00 [3] 18.6 km (5:29 / km)
shoes: Asics Gel Fuji #2
How slow can you go?