Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Mar 6, 2011:

activity

time

miles

Running

6:03:20

49.34

(7:22)

79.4

(4:35)

520

Orienteering

2:45:40

16.84

(9:50)

27.1

(6:07)

Total

8:49:00

66.18

(8:00)

106.5

(4:58)

520

2:44

0:00

» now

Sunday Mar 6, 2011 #

9 AM

Orienteering 47:00 [3] 9.3 km (5:03 / km)
shoes: inov8 f-lite 230

Trains round Crookes in Sheffield. Not feeling too spritley but mostly orienteering a lot better than on Thursday. Not sure I've ever done urban trains before.

12 PM

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: inov8 f-lite 230

Hobbling about looking for the start.

Orienteering 17:00 [2] 3.7 km (4:36 / km)
shoes: inov8 f-lite 230

Very sedate sprint course. Just managed to hold Tessa off.

Orienteering 6:40 [4] 1.3 km (5:08 / km)
shoes: inov8 f-lite 230

Picked the tempo up a bit for a ultrasprint. Got beat by the ShUOC boys but only cos they went straight through the river while I went round the bridges - I was gettng fastest splits on the proper ultra section at the start (the only bit with SI out).

Saturday Mar 5, 2011 #

8 AM

Running 42:00 [2] 9.0 km (4:40 / km)
shoes: Asics GT2150 #3

Down in Brum for the Inter County XC champs. Morning run from the team hotel to Solihull town centre and back. Needed to find a cash machine to pay for the trip!

2 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics GT2150 #3

Jogging round bits of the course then strides.

Running race 37:20 [5] 11.6 km (3:13 / km) +120m 3:04 / km
shoes: Asics Hyper LD

UK Inter County XC Champs.
30th place.
Mental.

Fastest XC race I've ever run. Went through 10km in 32:10 - this time last year that would have been pretty close to my PB on road/track - then carried on for another mile feeling strong. Just an insanely high tempo from the start and an unrelenting pace throughout.

Annoyingly McPosh beat me by 5s making it 2-1 to him this season.

C • Trafford 10k 8

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2150 #3

Slow jog with the boys.

7 PM

Orienteering 1:00:00 [2] 5.4 km (11:07 / km)
shoes: Adidas Swoop #9

Burbage mines night ultra sprints. After everyone else so just me and Tess out on the windswept moors. Did the first course properly (once we found the right start - I managed to "find" three controls despite the fact we started 200m from where we should've *embarrassed face*) then collected the controls in. Slow.

Friday Mar 4, 2011 #

7 AM

Running 35:00 [2] 7.4 km (4:44 / km)
shoes: Asics GT2150 #3

Had to get into work early but managed to squeeze a quick Clock run in first. Legs have gradually improved through the week from Mondays grumpy low, but I still wouldnt say they were feeling particularly sparky.

Thursday Mar 3, 2011 #

12 PM

Running 42:00 [2] 9.0 km (4:40 / km)
shoes: Asics GT2150 #3

Away from desk for 64 mins. Spent 42 of them running. That feels reasonably efficient.

7 PM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics GT2150 #3

Bit of a jog with Spongey.

Orienteering (FWTN) 35:00 [3] 7.4 km (4:44 / km)
shoes: Asics GT2150 #3

Heriot Watt. I wasnt very good. The map/printing was worse. I missed a turning and got stuck in a bush trying to sort it out and Coombsy passed me. I got back infront of him but started cruising rather than pushing. No descriptions so I didnt always find the reflectors either.

Running warm up/down 14:00 [1] 2.6 km (5:23 / km)
shoes: Asics GT2150 #3

Lap of the uni.

Wednesday Mar 2, 2011 #

12 PM

Running warm up/down 9:00 [1] 2.0 km (4:30 / km)
shoes: Asics GT2150 #3

Down to the railway. More sun.

Running tempo 34:00 [4] 9.6 km (3:32 / km)
shoes: Asics GT2150 #3

15 min on (3:27/km)
2 off
10 on (3:25)
2 off
5 on (3:17)
Felt like hard work. Not sure running below 3:40 ever feels easy though.

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Asics GT2150 #3

Back to work.

Tuesday Mar 1, 2011 #

12 PM

Running 1:17:00 [3] 16.3 km (4:43 / km) +400m 4:12 / km
shoes: Asics GT2150 #3

Went for a lunchtime run in the sun to get some seratonin in. Three hills - Arthurs Seat, Blackford and Craiglochart. Feeling a slight improvement in the legs.

Monday Feb 28, 2011 #

6 PM

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

Got as far as DVC. Got in a boo. Legs have basically felt dreadful since i got back from Switzerland. Overtrained?

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