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Training Log Archive: murraystraining

In the 7 days ending Mar 3, 2019:

activity	#	time	miles		km		+m
Running	9	7:19:30	53.87	(8:09)	86.7	(5:04)
Orienteering	3	2:00:31	13.67	(8:49)	22.0	(5:29)
Strength	2	1:15:00
Urban Orienteering	2	29:16	4.23	(6:56)	6.8	(4:18)	80
Stepper	1	20:00					500
Total	9	11:24:17	71.77		115.5		580

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Sunday Mar 3, 2019 #

10 AM

Running warm up/down 24:00 [3] 5.0 km (4:48 / km)
shoes: ASICS GT2000 #10 (blue)

Running 12:00 [3] 2.5 km (4:48 / km)
shoes: inov8 x-talon 220

Orienteering 40:07 [3] 7.8 km (5:09 / km)
shoes: inov8 x-talon 220

Pom day 2. Bit better apart from an inexplicable parallel error on 8. Fortunately relocated on 9 but binned about two minutes there. Little scrappy towards the end - hanging on.

Running 15:00 [3] 2.2 km (6:49 / km)
shoes: inov8 x-talon 220

Saturday Mar 2, 2019 #

9 AM

Running 40:00 [3] 8.2 km (4:53 / km)
shoes: ASICS GT2000 #10 (blue)

Legs wake up

Orienteering 46:24 [3] 7.8 km (5:57 / km)
shoes: inov8 x-talon 220

Pom day 1. Very green and bushy, early start so no tracks either. Careless mistake on 2, annoying miss on 5 then got eye in until 14 where I inverted the contours and took a while to get it right. Room for improvement.

Running 16:00 [3] 2.5 km (6:24 / km)
shoes: inov8 x-talon 220

WD w CK

8 PM

Running 19:00 [3] 4.0 km (4:45 / km)
shoes: ASICS GT2000 #10 (blue)

Hotel to night sprint.

Urban Orienteering 14:16 [3] 3.3 km (4:19 / km) +80m 3:51 / km
shoes: inov8 x-talon 220

Night sprint. Clean run, maybe a couple of routes I'd change in retrospect but they were conscious choices at the time. About a minute behind Ojanoho,

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: ASICS GT2000 #10 (blue)

Jog to pub.

10 PM

Running 24:00 [3] 4.3 km (5:35 / km)
shoes: ASICS GT2000 #10 (blue)

Home from pub. Might have slightly overdone it today!

Friday Mar 1, 2019 #

1 PM

Running 35:00 [3] 6.5 km (5:23 / km)
shoes: ASICS GT2000 #10 (blue)

Very easy pootle up the Figurea da Foz waterfront before the sprint relay.

Urban Orienteering 15:00 [3] 3.5 km (4:17 / km)
shoes: ASICS GT2000 #10 (blue)

Pinched Grassie's map and went for a cruise.

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: ASICS GT2000 #10 (blue)

Thursday Feb 28, 2019 #

7 AM

Strength 45:00 [3]

Squeezing in the priority sessions this week. Edinburgh me hates Cambridge me for doing a strength session at 7am rather than getting some miles in.

Stepper 20:00 [3] +500m
shoes: Asics DS Trainer #2

20@20

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics DS Trainer #2

Shuffle to/from the gym.

Wednesday Feb 27, 2019 #

7 PM

Running 45:30 [3] 10.0 km (4:33 / km)
shoes: ASICS GT2000 #10 (blue)

Warm up loop Trumpington and Addenbrookes.

Running intervals 36:00 [3] 7.0 km (5:09 / km)
shoes: Hoka One One Clayton

Back to the treadmill. 25*200 in 36 off 24.

Tuesday Feb 26, 2019 #

6 PM

Running 1:10:00 [3] 15.0 km (4:40 / km)
shoes: ASICS GT2000 #10 (blue)

Work to Roehampton.

Orienteering 34:00 [3] 6.4 km (5:19 / km)
shoes: inov8 x-talon 220

Slow night event. Mostly ok, quite easy with lots of paths. Took a while to get the scale right stopped way too soon on #1. Better than last time, anyway.

Monday Feb 25, 2019 #

5 PM

Strength 30:00 [3]

Circuits faff with lots of bosu balance - ankle getting stronger.

Running 1:18:00 [3] 15.0 km (5:12 / km)
shoes: ASICS GT2000 #10 (blue)

MNPR to The Granta. Loop out to Coton then Ferg showed us a new off-road route to avoid the main road back into town.

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