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Training Log Archive: murraystraining

In the 7 days ending Jun 13, 2010:

activity

time

miles

Running

8:51:00

67.82

(7:50)

109.15

(4:52)

600

Orienteering

3:44:36

23.67

(9:29)

38.09

(5:54)

Total

12:35:36

91.49

(8:16)

147.24

(5:08)

600

2:45

0:00

» now

Sunday Jun 13, 2010 #

10 AM

Running 22:00 [2] 3.4 km (6:28 / km)
shoes: Asics GT-2150 #1

Easy jog to loosen the legs off when we got to Culbin.

11 AM

Orienteering race (Culbin) 1:01:45 [5] 12.14 km (5:05 / km)
shoes: inov8 roclite 285 #3

Good race. Tried to keep up the speed from Saturday's relay training by going hard from the start. Careful through the green and full speed in the white. A couple of hesitations, and speed wobbles on the long leg and near the ned, but otherwise clean.
And the incentive of a bottle of whisky for winning had nothing to do with me finding some extra speed ;-) Nice one Mor, will taste good come August!

Saturday Jun 12, 2010 #

9 AM

Running warm up/down 20:00 [2] 4.5 km (4:27 / km)
shoes: inov8 f-lite 230

Orienteering intervals (Sprint) 9:22 [4] 2.6 km (3:36 / km)
shoes: inov8 f-lite 230

Sprintervals round Forres. great fun. 3x~800m courses. Good training.

11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: inov8 f-lite 230

Orienteering (Sprint) 9:09 [5] 2.45 km (3:44 / km)
shoes: inov8 f-lite 230

Sprint course in Lossiemouth. Exclusively in the housing estate. Tried to go at max speed. Got a bit wobbly towards the end but I think if I'd had controls to find I'd have been OK. Managed to beat the best of the juniors (Ralph, 9:24) so that was OK (ignoring the fact they had to slow down for EMIT punching....).

C • One second a control, 19 controls 2

3 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: inov8 roclite 285 #3

Orienteering (Relay) 42:20 [4] 7.3 km (5:48 / km)
shoes: inov8 roclite 285 #3

Mass start race on Roseisle with the JWOC team + Doug and Jegor. Close racing at the start. I tried to get a reaction out the juniors by sprinting full pelt out of #3 but they didn't respond and I promptly missed #4. Caught back up at #5. We were mostly together going into the green at #8 which was good, as no one found it. Even Lard, who hung it, couldn't find it to collect. Aftera few minues of hunting around I heard voices and decided that was probably the juniors deciding to just go on, so Doug and I decided that was a good plan (after some choice words about the quality of the terrain, or lack of). We caught Spongey en route to #10 and I tried to rally the others to catch up to the leaders. From there to the finish it was flat out to try and close the 1min gap to the juniors. Doug clocked us running at 3:30/km at times! Managed to catch Ralph with a couple of controls to go and then we had an effective dead heat.
Good race practise, was nice to remember what fast orienteering is like.

Friday Jun 11, 2010 #

7 AM

Running warm up/down 18:00 [2] 4.0 km (4:30 / km)
shoes: Asics GT-2150 #1

Round the RR route to Saughton.

Running intervals (Track) 35:00 [5] 7.6 km (4:36 / km)
shoes: Asics GT-2150 #1

First track session for 5+ years. There's no hiding on the track!
10x400 w/400 jog recoveries. Target was 65s/lap, could actually only manage 67/68s. Not surprising given I've rarely, if ever, run that fast! Give it time...

C • Not surprising given you di... 1

Running warm up/down 23:00 [2] 5.2 km (4:25 / km)
shoes: Asics GT-2150 #1

The rest of the RR.

Thursday Jun 10, 2010 #

6 PM

Running (TT) 1:47:00 [3] 21.0 km (5:06 / km) +200m 4:52 / km
shoes: Asics GT-2150 #1

Out to Braids for some hill reps. Ran the session but not at interval intensity - more to just keep the troops in order.

Wednesday Jun 9, 2010 #

Note

Results for the Urban O online http://bit.ly/urban-o

C • 1

7 AM

Running 38:00 [2] 8.5 km (4:28 / km)
shoes: Asics GT-2150 #1

Down to Ken's to pick up some SI units for tonight.

5 PM

Orienteering (hanging) 52:00 [2] 7.0 km (7:26 / km)
shoes: Asics GT-2150 #1

Putting out the urban-o.

7 PM

Orienteering (collecting) 50:00 [2] 6.6 km (7:35 / km)
shoes: Asics GT-2150 #1

Getting them in.

9 PM

Running (crawling home) 25:00 [1] 4.5 km (5:33 / km)
shoes: Asics GT-2150 #1

I could've taken the bus, but this seemed quicker.

I think I'll have the morning off tomorrow!

Tuesday Jun 8, 2010 #

8 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Summer rain.

5 PM

Running warm up/down 20:00 [2] 5.0 km (4:00 / km)
shoes: Asics GT-2150 #1

Running intervals 30:00 [5] 6.25 km (4:48 / km)
shoes: Asics GT-2150 #1

5x(2min, 1min, 30s w/ 1min, 30s rec), 1min between sets @ around 5km pace 2:55-3:05/km. w/DC - he was running strongly. First "proper" session of the WOC campaign - feels good to be going quick again!

Running warm up/down 13:00 [2] 3.0 km (4:20 / km)
shoes: Asics GT-2150 #1

Back home to cook dinner for the Trotters.

Monday Jun 7, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

A few aches and pain to start with but they eased off. Forced myself to take it easy - recovery runs should be just that.

5 PM

Running hills (MASH) 1:15:00 [3] 13.3 km (5:38 / km) +400m 4:54 / km

w/Scotia, Tom R & WHB. Pretty greasy on the rocks and grass, pretty relaxed pace.

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