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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running6 5:35:00 38.9(8:37) 62.6(5:21) 200
  Orienteering3 3:53:30 24.17(9:40) 38.9(6:00)
  Strength1 1:00:00
  Faffing in the gym1 30:00
  Urban Orienteering1 23:50 3.17(7:31) 5.1(4:40)
  Total7 11:22:20 66.24 106.6 200

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MoTuWeThFrSaSu

Sunday Mar 10 #

10 AM

Running 39:00 [3] 6.9 km (5:39 / km)
shoes: inov8 x-talon 220

Orienteering 1:26:00 [3] 11.8 km (7:17 / km)
shoes: inov8 x-talon 220

UKEOL /Northern champs, Wharncliffe. Dobs would have been a good idea. Mincing through the rocks then kept mincing even when it wasn't rocky. O good apart from 18+19 when I lost concentration. Not sure why - something to work on at Hampsfell.

Running 31:00 [3] 5.1 km (6:05 / km)
shoes: inov8 x-talon 220

Miles miles miles

Saturday Mar 9 #

11 AM

Running warm up/down 45:00 [3] 8.0 km (5:38 / km) +200m 5:00 / km
shoes: inov8 x-talon 220

Cold up. Forgot road shoes so had to find some off road to get the pre-race miles in. Went up the hill behind the old ski slope. Got drenched and frozen when the sleet hit. Euch.

Urban Orienteering 23:50 [3] 5.1 km (4:40 / km)
shoes: inov8 x-talon 220

UKEOL sprint. Too long (unforgivable). Wet + slippy (understandable and bad luck). Good legs. I'd change quite a lot about the map - make the olive green darker, remove all the green circles and a lot of the paving edges.
Don't have the finish punch in a statue. (Particularly when it isn't touch free and you haven't told us that in advance)

Above issues and the weather notwithstanding it was fun. Results probably about right. I wasn't really into it but it was challenging enough to force you to have to orienteer rather than coast.

Friday Mar 8 #

7 PM

Running 56:00 [3] 10.5 km (5:20 / km)
shoes: ASICS GT2000 #10 (blue)

One of those runs that never really got started. Filthy weather not helping.

Thursday Mar 7 #

7 PM

Running 45:00 [3] 9.2 km (4:53 / km)
shoes: ASICS GT2000 #10 (blue)

Cherry Hinton loop with CK.

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Hoka One One Clayton

Treadmill session. 13*60s(30)+1*(120s).
Good. Trying to run relaxed.

Wednesday Mar 6 #

6 PM

Faffing in the gym 30:00 [3]
shoes: Asics DS Trainer #2

Easy on cross trainer. Legs wouldn't even jog to the gym.

Strength 1:00:00 [3]
shoes: Asics DS Trainer #2

Circuits and weights. Squashed week.

Tuesday Mar 5 #

8 AM

Running 27:00 [3] 5.2 km (5:12 / km)
shoes: ASICS GT2000 #10 (blue)

Orienteering 1:46:00 [3] 19.2 km (5:31 / km)
shoes: inov8 x-talon 220

Pom day 4: chasing start. Time to put together all the lessons learnt over last three days. It went really well - not perfect, but pretty good - until around 25 when I started to get tired and lost concentration. Worst mistake was start of phi loop, got on top of things again after that. Not the fastest but pretty satisfied. Bring on UKEOL!

Running 20:00 [3] 3.5 km (5:43 / km)
shoes: inov8 x-talon 220

Jibbered. Time to go home.

Monday Mar 4 #

11 AM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: ASICS GT2000 #10 (blue)

Orienteering 41:30 [3] 7.9 km (5:15 / km)
shoes: inov8 x-talon 220

Pom day 3. Just loved this. Changed my technique and had a good flow all the way. Binned time on 7 (didn't understand veg) and 10 (knoll in sea of knolls). Orienteering is ace.

Running 14:00 [3] 2.2 km (6:22 / km)
shoes: inov8 x-talon 220

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