Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Jan 23, 2011:

activity	#	time	miles		km		+m
Running	12	10:59:00	77.52	(8:30)	124.75	(5:17)	1750
Orienteering	3	1:51:40	15.57	(7:10)	25.05	(4:27)	450
Total	12	12:50:40	93.08	(8:17)	149.8	(5:09)	2200

2:23

0:00

» now

Sunday Jan 23, 2011 #

11 AM

Running warm up/down 23:00 [1] 4.0 km (5:45 / km)
shoes: Asics GT2150 #3

Orienteering race 48:30 [5] 9.6 km (5:03 / km) +450m 4:06 / km
shoes: inov8 roclite 285 #4

Holyrood Park/ESOA champs (2010). Decided that since I regularly run hard around the park I ought to race hard round it too. Went for it from the start, pushing hard up the hills but not taking risks on the navigation. Only time loss was going over the top from 17-18 where I never even considered the route round the Pipers Walk - lost about 30s here.

C • Kill it from the gun... I ... 1

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2150 #3

Saturday Jan 22, 2011 #

Event: Devil's Burden Relays

Event: Edinburgh Big Weekend

10 AM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Running race (DB leg 2) 23:20 [5] 5.8 km (4:01 / km) +250m 3:19 / km
shoes: inov8 roclite 285 #3

Quite a good hard run on a leg I've done a few times.Took over in 15th and pulled us up to 3rd with the fastest leg time. May even be the course record but that's a bit of a hazy issue - results seem a bit inaccurate.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: inov8 roclite 285 #3

Jogging about looking for the car with JT.

2 PM

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Asics GT2150 #3

Dalry-Holyrood-Start

Orienteering race (City Race) 47:30 [4] 11.5 km (4:08 / km)
shoes: inov8 f-lite 230

Trickiest Edinburgh race of the three (+many training exercises) I've done. Lots of tricky route choice problems which I wasn't quick to solve to begin with. Got into it with the long run round Calton Hill which gave some time to plan ahead, and the last few legs were similar to ones I planned for my summer series race last summer. A couple of mistakes - too busy planning 7-8, missed the gate into the Geography building and ran under both railway bridges on the way to 22.

C • can u post the map somewher... 2

Running warm up/down 22:00 [1] 3.5 km (6:17 / km)
shoes: Asics GT2150 #3

Back to the Caley Palace.

Friday Jan 21, 2011 #

12 PM

Running warm up/down 23:30 [2] 4.4 km (5:20 / km)
shoes: Adidas Swoop #9

Orienteering 15:40 [3] 3.95 km (3:58 / km)
shoes: Adidas Swoop #9

Meadows sprint loops on Kalvis' new map - really good fun with ind trees mapped. No compass as well so had to make full use of the mapped features.

Running warm up/down 14:40 [2] 2.4 km (6:07 / km)
shoes: Adidas Swoop #9

Thursday Jan 20, 2011 #

7 AM

Running (rr) 40:00 [2] 9.3 km (4:18 / km)
shoes: Asics GT2150 #3

Feeling fresher this am.

7 PM

Running warm up/down 21:00 [1] 4.35 km (4:50 / km)
shoes: Adidas Swoop #9

Running hills 25:30 [5] 5.3 km (4:49 / km) +400m 3:30 / km
shoes: Adidas Swoop #9

Hill reps.
4x30s
2x1min
1x2min
2x1min
4x30s
Flying by the second set of 30s.

Running warm up/down 23:00 [1] 4.2 km (5:29 / km)
shoes: Adidas Swoop #9

Wednesday Jan 19, 2011 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2150 #3

Short loop - couldnt get out of bed in time for the long one.

6 PM

Running long 1:58:00 [2] 17.5 km (6:45 / km) +600m 5:45 / km
shoes: Asics GT2150 #3

Legs. Dead. So do a longish hill run. Carrying a rucsac.
HFW via Caerketton and Allermuir. Very slow but beautiful to be running in the hills at night with no torch.

Tuesday Jan 18, 2011 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT2150 #3

7 PM

Running warm up/down 14:00 [2] 3.0 km (4:40 / km)
shoes: Asics GT2150 #3

Running intervals 57:00 [5] 11.8 km (4:50 / km)
shoes: Asics GT2150 #3

10x1km on a 6 minute cycle. Hyman session for the second half - not that that made much difference as I was pretty much solo all the way.
First 8 around 3:09 then dropped a 3:01 and a 2:57 to finish. A fairly solid session!

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Asics GT2150 #3

Weighed down by a burrito from Jacks for the last km (in my hand, now in my gut). Nom.

Monday Jan 17, 2011 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT2150 #3

Right, let's have a normal week. Slow start with tight legs after yesterdays efforts but fine once I got going.

C • take a look 2

6 PM

Running hills (mash) 1:19:00 [2] 13.0 km (6:05 / km) +500m 5:06 / km
shoes: Adidas Swoop #9

Slow mash. I was the lone brit(ish born) - jegor, chepls, toni & kalvis.

« Earlier | Later »