Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Apr 9, 2019:

activity

time

miles

Running

6:08:46

48.5

(7:36)

78.06

(4:43)

Strength

1:30:00

Urban Orienteering

1:24:30

12.24

(6:54)

19.7

(4:17)

Total

9:03:16

60.75

97.76

1:48

0:00

» now

Tuesday Apr 9, 2019 #

5 PM

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

To Waterloo

Urban Orienteering 1:24:30 [3] 19.7 km (4:17 / km)
shoes: ASICS GT2000 #10 (blue)

Slow street o Norbiton. Decided to clear the course, ignoring time. Quite a frustrating route with lots of annoying controls at the end of dead ends. Also because I wasn't taking a natural route I found a locked gate that no one else would have. And I wrote down the wrong half of a fire hydrant number at one control so I didn't get full points #streetoproblems Still, good mileage and reasonable pace all the way. Good JK long training?

C • Street o 2

Monday Apr 8, 2019 #

5 PM

Running intervals 24:00 [3] 6.0 km (4:00 / km)
shoes: Asics DS Trainer #2

Busy week coming up so this was the only opportunity for a treadmill sesh but it's also Monday which means pub run. So this was an inversion on the usual format - 2km panic warm-up, 4x1km(60s) (aiming for 5 but found the limit) then a long warm down to the Kingston Arms. Sweat management was key.

Running 1:18:00 [3] 14.5 km (5:23 / km)
shoes: ASICS GT2000 #10 (blue)

Sunday Apr 7, 2019 #

4 PM

Strength 1:00:00 [3]

Saturday Apr 6, 2019 #

1 PM

Running warm up/down 43:00 [3] 8.4 km (5:07 / km)

Running 15:46 [3] 5.16 km (3:03 / km)
shoes: Asics Hyperspeed #2

12 stage leg 10. Out in 5th, back in 5th. Passed Kent early on, Tonbridge passed me just before the top of the hill, worked hard to stay with him along to the stone. Tried to push on there when he slowed into the wind but didn't have the leg turnover for the downhill and he got a bit of a gap. Pulled back a bit on the final climb but couldn't close it all.

Team wise everyone ran really well. We were faster than when we won in 2016 but that was only good enough for fourth this year - Leeds, Bristol and AFD brought the quality and out us in our place!

Friday Apr 5, 2019 #

7 PM

Running 46:00 [3] 9.4 km (4:54 / km)
shoes: ASICS GT2000 #10 (blue)

More street sweeping by the river.

Thursday Apr 4, 2019 #

7 PM

Running 1:18:00 [3] 16.3 km (4:47 / km)
shoes: ASICS GT2000 #10 (blue)

Street sweeping round the science park.

Strength 30:00 [3]

Circuits

Wednesday Apr 3, 2019 #

7 AM

Running 34:00 [3] 7.5 km (4:32 / km)
shoes: ASICS GT2000 #10 (blue)

Slept in a bit later than planned, fortunately legs felt decent so got a couple of minutes back.

7 PM

Running intervals 40:00 [3] 8.8 km (4:33 / km)
shoes: ASICS GT2000 #10 (blue)

6*800 off 66s.
Knocking on the door of progress.

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