Training Log Archive: murraystrainingIn the 7 days ending Apr 6, 2010:
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Tuesday Apr 6, 2010 #
Running (clock run) 35:00 [2] 7.1 km (4:56 / km) +100m 4:36 / km
shoes: Asics GT-2140 #3
Running warm up/down 16:00 [1] 3.7 km (4:19 / km) +30m 4:09 / km
shoes: Asics GT-2140 #3
Running intervals 36:00 [5] 8.0 km (4:30 / km)
shoes: Asics GT-2140 #3
The next two weeks are going to be a hell of studying, working and training. I've been struggling to study effectively in the evenings after post-work training, so I'm going to try switching my evenings round, by studying after work and then training later on - hence why I was doing meadows miles after most folk would be heading to bed tonight. It probably means doing sessions on my own, but it's only for two weeks so I think I'll cope.
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2140 #3
Monday Apr 5, 2010 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #3
Orienteering race (JK Relay) 22:12 [5] 5.5 km (4:02 / km) +100m 3:42 / km
shoes: inov8 roclite 285 #3
Leg: fastest, 50s faster than 2nd. Started 24th, finished 8th.
One of the best runs of my life. After Jegor missed big time on first leg there was no point in holding anything back. I just ran as hard as I could, all the way, and spiked every control. Tactics went out the window, and it worked. I was glad Speake could finish the job off on last leg to salvage something from the day.
Now the question I need to ask is, How can I recreate that feeling in middle distance races?
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #3
Running hills (*M*A*S*H*) 1:07:00 [3] 13.0 km (5:09 / km) +300m 4:37 / km
shoes: Asics Gel Enduro Attact WR
Sunday Apr 4, 2010 #
Orienteering 30:00 [3] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: inov8 roclite 285 #3
Saturday Apr 3, 2010 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Adidas Swoop #9
Orienteering race (JK Middle) 34:17 [3] 6.0 km (5:43 / km) +150m 5:05 / km
shoes: Adidas Swoop #9
Missed ~45s on #3. Not aggressive enough through the mud. Otherwise satisfied.
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Adidas Swoop #9
Note
(sick)
Friday Apr 2, 2010 #
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2140 #3
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9
Orienteering race (JK Sprint) 15:40 [5] *** 4.0 km (3:55 / km) +40m 3:44 / km
spiked:22/23c shoes: Adidas Swoop #9
My legs didn't feel right from the start, feeling the missed training the last couple of days. Nothing I could do about that though so pushed on and got the orienteering right. I caught BJ around #12, passed him at #15 but he got back in front when I hesitated on #17. From there to the finish was a pretty simple burnup but I couldn't get past him again.
I lost 10s on #17 and the rest of the deficit to GG was around 1s a leg. Its easy to say that's down to the heavy legs, but it could equally be a bit of smoothness of navigation. Or it could be confidence with grip (as the swoops definitely weren't!).
Another ******** 4th place though! My second at JK Sprint and, I think, 8th in a major sprint race (2 BEOCs, 2JKs, 2WOC test races, a Norwegian Champs and the World Universities).
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9
Thursday Apr 1, 2010 #
Running 28:00 [1] 6.0 km (4:40 / km) +20m 4:35 / km
(sick) shoes: Asics GT-2140 #3
Wednesday Mar 31, 2010 #
Note
(sick)