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Training Log Archive: murraystraining

In the 7 days ending Apr 14, 2019:

activity # timemileskm+m
  Running10 6:41:30 48.84(8:13) 78.6(5:06) 300
  Urban Orienteering2 1:40:27 14.48(6:56) 23.3(4:19)
  Orienteering2 1:24:30 9.07(9:19) 14.6(5:47)
  Total10 9:46:27 72.39(8:06) 116.5(5:02) 300

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MoTuWeThFrSaSu

Sunday Apr 14, 2019 #

1 PM

Running warm up/down 17:30 [3] 3.5 km (5:00 / km)
shoes: VJ Integrator #5 (blue)

Hamstring niggling.

Orienteering 59:00 [3] 9.0 km (6:33 / km)
shoes: VJ Integrator #5 (blue)

Long distance DNF. I tweaked my hamstring at the end of the middle yesterday and it got progressively worse through this. By the 11th I was reduced to a jog so rather than trudging round the final loop and making it worse I called it a day.

Saturday Apr 13, 2019 #

12 PM

Running warm up/down 34:00 [3] 7.0 km (4:51 / km)
shoes: ASICS GT2000 #10 (blue)

Orienteering 25:30 [3] 5.6 km (4:33 / km)
shoes: VJ Integrator #5 (blue)

Scottish Spring Middle - Tenstmuir. Forgot how small and fiddly Scottish dunes are compared to POM. Running slower than the people with faster times but comparable levels of scrappiness.
I came 5th, my modal position in UKEOL so far this year.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: VJ Integrator #5 (blue)

5 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: ASICS GT2000 #10 (blue)

Urban Orienteering 15:57 [3] 3.6 km (4:26 / km)
shoes: VJ iRock #3

Sprint. Really fun. Didn't come 5th!

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ iRock #3

Friday Apr 12, 2019 #

6 PM

Running 40:00 [3] 8.3 km (4:49 / km)
shoes: ASICS GT2000 #10 (blue)

Meadowmill and Fa'side.

Thursday Apr 11, 2019 #

9 PM

Running 1:10:00 [3] 13.0 km (5:23 / km) +300m 4:50 / km
shoes: Salomon Speedcross

Hello Arthur. You make my lungs burn.

Wednesday Apr 10, 2019 #

7 AM

Running 40:00 [3] 7.5 km (5:20 / km)
shoes: ASICS GT2000 #10 (blue)

Pretty dead.
5 PM

Running 35:00 [3] 6.7 km (5:13 / km)
shoes: ASICS GT2000 #10 (blue)

Up to Parli Hill for a spot of blazering.
8 PM

Running 8:00 [3] 1.6 km (5:00 / km)

Kentish town, jogging to warm up.

Tuesday Apr 9, 2019 #

5 PM

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

To Waterloo

Urban Orienteering 1:24:30 [3] 19.7 km (4:17 / km)
shoes: ASICS GT2000 #10 (blue)

Slow street o Norbiton. Decided to clear the course, ignoring time. Quite a frustrating route with lots of annoying controls at the end of dead ends. Also because I wasn't taking a natural route I found a locked gate that no one else would have. And I wrote down the wrong half of a fire hydrant number at one control so I didn't get full points #streetoproblems Still, good mileage and reasonable pace all the way. Good JK long training?
C • Street o 2

Monday Apr 8, 2019 #

5 PM

Running intervals 24:00 [3] 6.0 km (4:00 / km)
shoes: Asics DS Trainer #2

Busy week coming up so this was the only opportunity for a treadmill sesh but it's also Monday which means pub run. So this was an inversion on the usual format - 2km panic warm-up, 4x1km(60s) (aiming for 5 but found the limit) then a long warm down to the Kingston Arms. Sweat management was key.

Running 1:18:00 [3] 14.5 km (5:23 / km)
shoes: ASICS GT2000 #10 (blue)

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