Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the last 31 days:

activity # timemileskm+m
  Running28 25:38:29 202.44(7:36) 325.8(4:43)
  Orienteering2 2:22:00 13.67(10:23) 22.0(6:27)
  Cycling2 2:00:00 21.75(5:31) 35.0(3:26)
  Urban Orienteering1 50:04 7.46(6:43) 12.0(4:10)
  Total30 30:50:33 245.32(7:33) 394.8(4:41)

«
2:10
0:00
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Sunday Sep 16 #

10 AM

Cycling 1:30:00 [3] 25.0 km (3:36 / km)
shoes: Bike: Boardman Comp MTB

Spectatorising/cheerleading the wife and in-laws at the Purbeck Marathon/16 miler. Nice part of the country I've never visited before. Hilly too. They all did very well.

Saturday Sep 15 #

7 AM

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Hoka One One Clayton

Turnham Green to Kew.

Running race 31:58 [3] 10.0 km (3:12 / km)
shoes: Asics Hyperspeed #2

Kew Gardens 10k.
My Suunto is off for repair so ran this on feel. Nice flat course but with a lot of sharp bends. I think the accelerations suit me, relative to other runners, but probably still slower than a more traditional course.
Out in 4th/5th, pulled away from 5th (cool Wallace and gromit vest) around 4km and focused on catching 3rd (preachy god squad vest), which I managed around 6km. Built a bit of a gap and could see 2nd ahead of me then had to stop to sort my lace out which had come undone. What a punter. Fortunately held onto 3rd but should really have been ~10s faster.
Felt like a better run than Ladywell - I definitely prefer road to track - but a long way to go to scare my pb. Onwards!
12 PM

Running 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics Hyperspeed #2

Urban Orienteering 50:04 [3] 12.0 km (4:10 / km)
shoes: Asics Hyperspeed #2

London City Race
Legs ok, but not exactly sparky. Felt like a solid tempo throughout, which I was quite happy with. Couple of dodgy routes and one set of construction works blocking a stairwell which I didn't deal with well. 3rd, 1:40 down on Nillson Simkovic. Won some socks.

Friday Sep 14 #

5 PM

Running 50:00 [3] 11.0 km (4:33 / km)
shoes: Asics DS Trainer #2

Easy grantchester loop, few strides at the end to make up for missing session yesterday.

Thursday Sep 13 #

Cycling 30:00 [3] 10.0 km (3:00 / km)
shoes: Bike: Boardman Comp MTB

Not feeling it for a run.

Wednesday Sep 12 #

5 PM

Running 43:30 [3] 8.4 km (5:11 / km)
shoes: ASICS GT2000 #9 yellow and bla

Up to Highgate to see athletics from the other side, as starter's assistant at our end of season open meeting.
8 PM

Running 40:00 [3] 8.4 km (4:46 / km)
shoes: ASICS GT2000 #9 yellow and bla

Track to Tottenham Hale. Had to tempo the last mile to make the train, which was then 10 minutes late.

Tuesday Sep 11 #

6 PM

Running 1:15:00 [3] 14.0 km (5:21 / km)
shoes: ASICS GT2000 #9 yellow and bla

Running 55:00 [3] 12.5 km (4:24 / km)
shoes: inov8 f-lite 230

25*400 off 60s(100m). 72s +/-1 for the first 20 then picked it up to 70s with a 66 to finish.
Prescribed session was 16 but on the start line Rainsford announced he was doing 30, so seemed like the perfect opportunity to do 10k of effort on the track.
Classic session.

Monday Sep 10 #

7 PM

Running 43:00 [3] 9.6 km (4:29 / km)
shoes: ASICS GT2000 #9 yellow and bla

Legs feeling ok.

Sunday Sep 9 #

10 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ iRock #3

Orienteering 43:00 [3] 7.0 km (6:09 / km)
shoes: VJ iRock #2

SHI relay last leg. Tried to run at Sasha speed up the hill, missed the first control and didn't have enough O2 to figure out that I was pretty close to it. +3 mins.
Ran with spongey for a bit then faded in the second half.
I miss terrain fitness.

Saturday Sep 8 #

10 AM

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ Integrators #4

Orienteering race 1:39:00 [3] 15.0 km (6:36 / km)
shoes: VJ Integrators #4

SHI individual.
First proper O since the JK, so expectations low. Spiked the first and got cocky, then missed the second by 3 mins.
Had a total shoe failure at 6 so had to stop to do some running repairs. Looping the laces under the sole made it runnable but never had much confidence on the slopes, of which there were many.
9th, +18' to Sasha.

Friday Sep 7 #

12 PM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: ASICS GT2000 #9 yellow and bla

Messages round town.

Thursday Sep 6 #

6 PM

Running warm up/down 50:00 [3] 11.0 km (4:33 / km)
shoes: ASICS GT2000 #9 yellow and bla

Wup over to West Site to watch the Kevin Henry 5k race.

Running intervals 24:00 [3] 6.0 km (4:00 / km)
shoes: Hoka One One Clayton

Treadmill sesh.
4*{
120@19km/hr(60)
90@19.5km/hr(60)
60@20km/hr(60)
}

Third set @ 19.2/19.6/20
Fourth set @ 20/20/20.

Wednesday Sep 5 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: ASICS GT2000 #9 yellow and bla

Not feeling it.

Tuesday Sep 4 #

Running 1:10:00 [3] 15.5 km (4:31 / km)
shoes: ASICS GT2000 #9 yellow and bla

Lunch run. Felt better than expected so added a loop of Vicky Park to the Regent's/Mile End loop.

Monday Sep 3 #

7 AM

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: ASICS GT2000 #9 yellow and bla

Monday morning commute run. Mild hangover.

Sunday Sep 2 #

5 PM

Running warm up/down 45:00 [3] 9.6 km (4:41 / km)
shoes: ASICS GT2000 #9 yellow and bla

6 laps of Ladywell park.

Running race 32:01 [3] 10.0 km (3:12 / km)
shoes: Asics Hyperspeed #2

Ladywell 10000.
Very odd racing on a Sunday evening.
Disappointing race. Deliberately didn't go with the 31 min pacer so had a gap ahead of me. 3:10/km felt tougher than ideal. Led Rob through to 6km (15:48@ halfway) then hung onto him up to 9, faded in the last couple of laps.
Good conditions but no one seemed to run well. Bit of an odd one.

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: ASICS GT2000 #9 yellow and bla

Saturday Sep 1 #

8 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: ASICS GT2000 #9 yellow and bla

Out and back.

Friday Aug 31 #

5 PM

Running 1:18:00 [3] 17.1 km (4:34 / km)
shoes: ASICS GT2000 #9 yellow and bla

Slightly longer than planned with CK.

Thursday Aug 30 #

7 PM

Running 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Hoka One One Clayton

First meeting of the Training Pests tempo group. 6*~1mi in low 5s.

Wednesday Aug 29 #

7 AM

Running 45:00 [3] 9.2 km (4:53 / km)
shoes: ASICS GT2000 #9 yellow and bla

IW. Broken phone.

Tuesday Aug 28 #

5 PM

Running 1:15:00 [3] 14.0 km (5:21 / km)
shoes: ASICS GT2000 #9 yellow and bla

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Hyperspeed #2

Highgate. 6*{1000(60)400(60)}
3:01s/69s
Happy with this.

Monday Aug 27 #

9 PM

Running 20:00 [3] 4.5 km (4:27 / km)
shoes: ASICS GT2000 #9 yellow and bla

Easy jog after driving back to Cambs.

Sunday Aug 26 #

5 PM

Running 1:00:00 [3] 11.0 km (5:27 / km)
shoes: ASICS GT2000 #9 yellow and bla

Rugby run classic.

Saturday Aug 25 #

5 PM

Running intervals 1:01:00 [3] 15.4 km (3:58 / km)
shoes: ASICS GT2000 #9 yellow and bla

Session on North Edinburgh railway. 10*3/1. Disappointed with pace.

Friday Aug 24 #

5 PM

Running 51:00 [3] 9.2 km (5:33 / km)
shoes: Salomon Speedcross

Arthur

Thursday Aug 23 #

5 PM

Running 1:50:00 [3] 21.0 km (5:14 / km)
shoes: ASICS GT2000 #9 yellow and bla

Trotter relay up to Balerno.

Wednesday Aug 22 #

5 PM

Running tempo 52:00 [3] 11.8 km (4:24 / km)
shoes: ASICS GT2000 #9 yellow and bla

More out and back on the canal, this time in Edinburgh and at tempo. 30' @ 3:30/km.

Tuesday Aug 21 #

12 PM

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: ASICS GT2000 #9 yellow and bla

Getting it done despite a mad week. Wee lunsjog up through Shoreditch then out and back on the canal towards Camden. Hipstertastic.

Monday Aug 20 #

9 PM

Running intervals 50:00 [3] 9.6 km (5:12 / km)
shoes: ASICS GT2000 #9 yellow and bla

Late night treadmill session. Planned 20*90/30 in 5 sets of increasing pace (18.5-19-19.5-20). Did 2 sets then took an extra minute. After the third set I suddenly felt pretty fatigued and stopped. Worked out afterwards that the air conditioning got turned off at 10pm and I was just overheating! Still a good session.

« Earlier