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

Training Log Archive: murraystraining

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running9 7:19:30 53.87(8:09) 86.7(5:04)
  Orienteering3 2:00:31 13.67(8:49) 22.0(5:29)
  Strength2 1:15:00
  Urban Orienteering2 29:16 4.23(6:56) 6.8(4:18) 80
  Stepper1 20:00 500
  Total9 11:24:17 71.77 115.5 580

«»
2:44
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 3 #

10 AM

Running warm up/down 24:00 [3] 5.0 km (4:48 / km)
shoes: ASICS GT2000 #10 (blue)

Running 12:00 [3] 2.5 km (4:48 / km)
shoes: inov8 x-talon 220

Orienteering 40:07 [3] 7.8 km (5:09 / km)
shoes: inov8 x-talon 220

Pom day 2. Bit better apart from an inexplicable parallel error on 8. Fortunately relocated on 9 but binned about two minutes there. Little scrappy towards the end - hanging on.

Running 15:00 [3] 2.2 km (6:49 / km)
shoes: inov8 x-talon 220

Saturday Mar 2 #

9 AM

Running 40:00 [3] 8.2 km (4:53 / km)
shoes: ASICS GT2000 #10 (blue)

Legs wake up

Orienteering 46:24 [3] 7.8 km (5:57 / km)
shoes: inov8 x-talon 220

Pom day 1. Very green and bushy, early start so no tracks either. Careless mistake on 2, annoying miss on 5 then got eye in until 14 where I inverted the contours and took a while to get it right. Room for improvement.

Running 16:00 [3] 2.5 km (6:24 / km)
shoes: inov8 x-talon 220

WD w CK
8 PM

Running 19:00 [3] 4.0 km (4:45 / km)
shoes: ASICS GT2000 #10 (blue)

Hotel to night sprint.

Urban Orienteering 14:16 [3] 3.3 km (4:19 / km) +80m 3:51 / km
shoes: inov8 x-talon 220

Night sprint. Clean run, maybe a couple of routes I'd change in retrospect but they were conscious choices at the time. About a minute behind Ojanoho,

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: ASICS GT2000 #10 (blue)

Jog to pub.
10 PM

Running 24:00 [3] 4.3 km (5:35 / km)
shoes: ASICS GT2000 #10 (blue)

Home from pub. Might have slightly overdone it today!

Friday Mar 1 #

1 PM

Running 35:00 [3] 6.5 km (5:23 / km)
shoes: ASICS GT2000 #10 (blue)

Very easy pootle up the Figurea da Foz waterfront before the sprint relay.

Urban Orienteering 15:00 [3] 3.5 km (4:17 / km)
shoes: ASICS GT2000 #10 (blue)

Pinched Grassie's map and went for a cruise.

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: ASICS GT2000 #10 (blue)

Thursday Feb 28 #

7 AM

Strength 45:00 [3]

Squeezing in the priority sessions this week. Edinburgh me hates Cambridge me for doing a strength session at 7am rather than getting some miles in.

Stepper 20:00 [3] +500m
shoes: Asics DS Trainer #2

20@20

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics DS Trainer #2

Shuffle to/from the gym.

Wednesday Feb 27 #

7 PM

Running 45:30 [3] 10.0 km (4:33 / km)
shoes: ASICS GT2000 #10 (blue)

Warm up loop Trumpington and Addenbrookes.

Running intervals 36:00 [3] 7.0 km (5:09 / km)
shoes: Hoka One One Clayton

Back to the treadmill. 25*200 in 36 off 24.

Tuesday Feb 26 #

6 PM

Running 1:10:00 [3] 15.0 km (4:40 / km)
shoes: ASICS GT2000 #10 (blue)

Work to Roehampton.

Orienteering 34:00 [3] 6.4 km (5:19 / km)
shoes: inov8 x-talon 220

Slow night event. Mostly ok, quite easy with lots of paths. Took a while to get the scale right stopped way too soon on #1. Better than last time, anyway.

Monday Feb 25 #

5 PM

Strength 30:00 [3]

Circuits faff with lots of bosu balance - ankle getting stronger.

Running 1:18:00 [3] 15.0 km (5:12 / km)
shoes: ASICS GT2000 #10 (blue)

MNPR to The Granta. Loop out to Coton then Ferg showed us a new off-road route to avoid the main road back into town.

« Earlier | Later »