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Training Log Archive: murraystraining

In the 7 days ending May 3, 2010:

activity	#	time	miles		km		+m
Running	11	6:56:23	52.07	(8:00)	83.8	(4:58)	880
Orienteering	3	2:34:29	22.99	(6:43)	37.0	(4:11)	800	41 /	47c	87%
Strength	1	10:00
Total	12	9:40:52	75.06		120.8		1680	41 /	47c	87%

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Monday May 3, 2010 #

11 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Left knee pretty sore/stiff today. A few strides felt OK though.

Orienteering race (UKCup Final) 34:26 [5] 10.0 km (3:27 / km)
shoes: inov8 f-lite 230

1st. 16s off George Best. Nice. First ever UKCup win. Nice.

C • Nice indeed! Good effort Mu... 3

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT-2140 #3

7 PM

Running 1:05:00 [2] 13.0 km (5:00 / km) +100m 4:49 / km
shoes: Asics GT-2140 #3

Bails was going for a jog with Briony when I got home, so I joined them for a trip round the Seat.
Feeling pretty shafted by the end!

Sunday May 2, 2010 #

12 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9

Feeling surprisingly frisky after yesterdays race.

Orienteering race (British Relays) 30:03 [5] *** 7.0 km (4:18 / km) +200m 3:45 / km
spiked:16/17c shoes: Adidas Swoop #9

Team 4th, ~5mins back.
Leg 2nd, 3s behind Ralph. Pulled up from 8th.

A good hard race. Minor speed wobble to #2 and a bigger one to #10. Caught site of Matt H at #15 but ran out of time to catch him.

Bad news about Olegs injury. I'm sure that with him in the team we would have had a good chance of toppling ShUOC, but Graeme gave it his all to fill his shoes, a valiant effort.

Saturday May 1, 2010 #

Event: British Long Distance Orienteering Champs

1 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9

Orienteering race (BEOC Long) 1:30:00 [5] *** 20.0 km (4:30 / km) +600m 3:55 / km
spiked:25/30c shoes: Adidas Swoop #9

3rd, 2nd Actuary, 2nd LBG employee. 5:30 behind Craney (!). Happy with that.

Started carefully, picked it up from 3 onwards. Cautious on the loop 6-8 and then full gas to 11. Lost time on an over-cautious route to 12 and a bit more by being cautious through the first part of the quarries. Got my eye in for the second part of the quarries and then accelerated up the hill to 19. Lost time on 20 when I couldn't see the control from the drinks point, but at least I remembered to punch it. Seemed to fanny about a bit in and out of 21 but then it was full speed on the long legs back to the finish. Passed Matt Halliday on the end of the last long leg which kept my speed up and then reeled Fed C in on the last couple - first person I'd seen on 21E. Mostly a good run.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Swoop #9

Joggin with the gold and silver medallists.

Friday Apr 30, 2010 #

7 AM

Running (clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Very easy jogging this morning. Legs were reluctant at first but warmed to the task as we got going.

Thursday Apr 29, 2010 #

7 AM

Running (clock) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Was a bit quick along the canal as the uni rowing crew were doing intervals and I was trying to catch them. No WHB today, he's tapering for EtoNB on Saturday...

6 PM

Running warm up/down 25:00 [1] 5.0 km (5:00 / km) +80m 4:38 / km
shoes: Asics GT-2140 #3

Jogging over and marking out the route for:

Running hills (Trotter Training) 30:00 [5] 6.0 km (5:00 / km) +300m 4:00 / km

A good session for hill running. A two minute rep up the Radical Road, then taking a twisty rocky route back down through the quarries. The first couple of reps were getting to know the route down, but after that it was no holds barred corner-cutting, boulder-hopping, crag-jumping head-to-head racing. A good tough session - legs were pretty fatigued on the jog back home.

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)

Wednesday Apr 28, 2010 #

Event: Self Transcendence 5km

7 AM

Running (Clock) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

With WHB again, that boy has trained more than me so far this week!

6 PM

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics GT-2140 #3

Running race (Meadows 5km) 15:23 [5] 5.0 km (3:05 / km)
shoes: Asics Hyperspeed

(1st, course PB) First meadows race of the year. Quite dull from my point of view as no one came with me on the first lap. Lost concentration a few times later on and would have seen gaps appear if I'd been racing someone.

Mile splits 4:49, 4:59, 5:00.

C • Nice one 2

Running intervals 11:00 [5] 3.0 km (3:40 / km)
shoes: Asics Hyperspeed

After the race I did 3x1km, 1min rest. Roughly 3:00pace, felt surprisingly easy after the race.

Tuesday Apr 27, 2010 #

Strength 10:00 [3]

Made up for missing reps with a little bit of core and upper body stuff. Core felt neglected... might need to get back in the rhythm of working on that. But will that make me faster?

7 AM

Running (clock) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics Gel Enduro Attact WR

with WHB for company.

6 PM

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
shoes: Asics GT-2140 #3

Jogged to Harie intervals but wasn't feeling the love from my legs tonight. Tough days ahead so I skipped the intervals - will add a couple of reps on after the 5km race tomorrow night to make up for it.

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