Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 10 days ending Aug 21, 2011:

activity	#	time	miles		km		+m
Running	7	5:44:30	32.5	(10:36)	52.3	(6:35)	2050
Orienteering	5	1:45:39	13.98	(7:33)	22.5	(4:42)	110
Total	8	7:30:09	46.48	(9:41)	74.8	(6:01)	2160

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Friday Aug 19, 2011 #

Note

So I started writing up my thoughts and experiences on Tuesdays races as a blog/ap report but it's up to 1750 words already... I don't mind posting it online but would anyone bother reading it?

C • No 11

Thursday Aug 18, 2011 #

11 AM

Running 1:10:00 [5] 6.0 km (11:40 / km) +800m 7:00 / km
shoes: inov8 roclite 285 #4

Short steep run up Dent du Chat. Pretty.

Wednesday Aug 17, 2011 #

10 AM

Running hills 2:10:00 [3] 17.5 km (7:26 / km) +1250m 5:28 / km
shoes: Asics GT2150 #4

Saunter up the old railway line from Aix (250m) to La Revard (1500) then along the road to the WOC arena at La Feclaz. Not quick.

Tuesday Aug 16, 2011 #

9 AM

Running warm up/down 15:00 [1] 2.8 km (5:21 / km)
shoes: Asics GT2150 #4

Six laps of quarantine.

Orienteering race (WOC Sprint Q) 15:40 [5] 4.0 km (3:55 / km) +110m 3:27 / km
shoes: inov8 roclite 285 #4

4th.
Will write up fully later.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2150 #4

4 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2150 #4

Three laps of quarantine + prestart (900m from quarantine to arena).

Orienteering race (WOC Sprint Final) 14:19 [5] 4.0 km (3:35 / km)
shoes: inov8 f-lite 230 #2

12th. 3rd brit. Best worst Brit ever?
More later.

C • 12th in the world. 7

9 PM

Note
(injured)

I'm putting the injured lights on just as a precaution. L Knee stiffened up between races and was sore after the final - no problem in the races though. Physio has had a look and doesn't think it's serious but just something to keep an eye on. In the short term I have some lovely pink tape to show off'/ give me funny tan lines.

Monday Aug 15, 2011 #

9 AM

Orienteering 40:00 [2] 6.4 km (6:15 / km)
shoes: Asics GT2150 #4

Sprint model. Cruising about then strides. Rainy.

Sunday Aug 14, 2011 #

7 AM

Running 38:20 [3] 8.5 km (4:31 / km)
shoes: Asics GT2150 #4

Wake up cruise along the lake.

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard

11 AM

Running warm up/down 21:30 [1] 4.0 km (5:23 / km)
shoes: Asics GT2150 #4

Didn't get lost today.

Orienteering intervals 18:40 [3] 3.4 km (5:29 / km)
shoes: Asics GT2150 #4

Swiss Sprint Selection race in Annecy. Did it in three control bursts, full speed. Awesome. Ready.

C • Boom 3

Running hills 4:00 [5] 1.0 km (4:00 / km)
shoes: inov8 f-lite 230 #2

4x 45/15 hillish reps.

Friday Aug 12, 2011 #

11 AM

Running 35:40 [2] 7.5 km (4:45 / km)
shoes: Asics GT2150 #4

In Geneva. Went for a 15min jog but got lost....

Orienteering 17:00 [4] 4.7 km (3:37 / km)
shoes: inov8 f-lite 230 #2

Geneva World Cup course. Wanted to treat it as a race rather than focussing on any particular technique. Went well, didn't get caught by any route choices and was planning reasonably well but at the same time I felt a bit slow - not fighting all the way. Had planned to do straight intervals on Saturday but will do Sprint-ervals instead to get the feeling of orienteering at speed up.

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