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Training Log Archive: murraystraining

In the 7 days ending Apr 21, 2019:

activity	#	time	miles		km		+m
Running	6	4:22:00	32.99	(7:56)	53.1	(4:56)	350
Orienteering	2	2:21:40	17.34	(8:10)	27.9	(5:05)
Strength	2	1:15:00
Faffing in the gym	1	20:00
Urban Orienteering	1	15:12	2.49	(6:07)	4.0	(3:48)
Total	7	8:33:52	52.82		85.0		350

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Sunday Apr 21, 2019 #

12 PM

Running warm up/down 15:00 [3] 2.6 km (5:46 / km)
shoes: ASICS GT2000 #10 (blue)

Orienteering 1:42:00 [3] 20.3 km (5:01 / km)
shoes: VJ iRock #4

Jk Long. 11th, +6.
Better today. Fearful of blowing up again so aimed for 'comfortably fast' with clean O. That went well until I caught Josh at 18 and promptly binned 30s at 19. Got back into it though and was smooth for the rest, until the last loop. +2:30 on 37 in the wrong bit of ditches was a good way to ruin the run! I think I got pushed offline early in the leg then misread the ponds. Should have relocated quicker but had a brain fade. Just about got home from there.

Saturday Apr 20, 2019 #

11 AM

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

Orienteering 39:40 [3] 7.6 km (5:13 / km)
shoes: VJ iRock #4

Jk middle. 20th, +6
First third good, second third rubbish, final third slow.
Maybe started too hard? Certainly lacking oxygen to the brain around the canal with stupid misses on 10, 11, 12, 13, 14 + 16. Lacked power after that. Hoped to be better.

Running warm up/down 30:00 [3] 4.7 km (6:23 / km)
shoes: VJ iRock #4

First with OJ, then with CK.

Friday Apr 19, 2019 #

1 PM

Running 32:00 [3] 7.5 km (4:16 / km)
shoes: ASICS GT2000 #10 (blue)

Urban Orienteering 15:12 [3] 4.0 km (3:48 / km)
shoes: VJ iRock #3

Jk sprint. Pretty good run. 3rd?

Running 17:00 [3] 3.5 km (4:51 / km)
shoes: ASICS GT2000 #10 (blue)

Jogging with Colin E.

Thursday Apr 18, 2019 #

7 AM

Strength 45:00 [3]

Cut down weights session.

6 PM

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: ASICS GT2000 #10 (blue)

Easy street sweeping near the flat.

Wednesday Apr 17, 2019 #

7 PM

Running 42:00 [3] 9.2 km (4:34 / km)
shoes: ASICS GT2000 #10 (blue)

Nothing from hammy.

Running hills 20:00 [3] 3.5 km (5:43 / km) +350m 3:49 / km
shoes: Hoka One One Clayton

Wanted to do something harder but thought full on intervals might stress the hammy a bit much - even though I can't feel it there is probably still some low grade trauma there. Settled on 5-4-3-2-1 @5:00/km+10% gradient. Increased speed to 4:36 by the end.

Tuesday Apr 16, 2019 #

6 PM

Running 24:00 [3] 5.1 km (4:42 / km)
shoes: ASICS GT2000 #10 (blue)

Test run. Low grade pain in hammy.

Faffing in the gym 20:00 [3]
shoes: Hoka One One Clayton

Cross trainer but feeling hammy so didn't do more.

Strength 30:00 [3]

Circuits

Monday Apr 15, 2019 #

Note
(rest day)

Complicated logistic day so actually a blessing not trying to fit a run in.

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