Attackpoint - performance and training tools for orienteering athletes

Training Log: murraystraining

In the last 7 days:

activity

time

miles

Running

4:50:13

40.77

(7:07)

65.62

(4:25)

Orienteering

1:30:00

8.08

(11:08)

13.0

(6:55)

Total

6:20:13

48.85

(7:47)

78.62

(4:50)

1:30

0:00

Friday May 17 #

6 PM

Running 28:30 [3] 6.0 km (4:45 / km)
shoes: Asics GT2170 #3 (winter colour

Lower Craiglockhart. Return via Murray's Path again.

Thursday May 16 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Usually my legs complain between getting out of bed and getting to the loo in the morning. Today they were complaining before they'd even left the bed. New pain on left side of groin emerged while doing pressups & situps but wasn't a problem on this PW challenging jog round Murrayfield.

6 PM

Running (AZ) 33:00 [3] 6.7 km (4:56 / km)
shoes: Asics GT2170 #3 (winter colour

Still shuffling. Was it the strides wot done it?
Paying tribute to Maclaurin House, home of the Faculty of Actuaries.
Streets visited: 4 - Dublin Meuse, Dublin Street, Dublin Street Lane North & Dublin Street Lane South.
AZ Stat: Average distance per street - 2.9km

Wednesday May 15 #

7 AM

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics GT2170 #3 (winter colour

Out early for a short one down the WoL.

6 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics DS Trainer #1

Good rainbow. Bad rain.

Running intervals 22:00 [3] 6.4 km (3:26 / km)
shoes: Asics DS Trainer #1

Running intervals 9:43 [3] 3.22 km (3:01 / km)
shoes: Asics Hyperspeed #2

3 x 2miles, finishing with ST race. Did this session a couple of times in 2011 and thought it was a good one but couldn't fit it in last year. Back then I was treating it as Tempo-Tempo-Race but I thought with fresher legs and only one key session this week I could have a crack at Interval-Interval-Race.
First rep was a steady 4:57-5:00 for 9:57, bang on schedule and not feeling too difficult.
Second rep went 5:00-5:06. A shame to to let it slide on the second lap: it was that point when it was past half way in the session and starting to hurt but still a long way from the finish so too early to really dig in.
In the race I didn't want to blast off from the start and blow up in the second lap so I tucked in behind Patryk G (recent BUCS marathon champion with 2:26 in London) and let him take me through the mile in a steady 4:58. I'd been itching to go faster though and took off at the start of the second lap and held it to finish with a 4:45.
Satisfied with this session.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed #2

Jogging with the Trotters then strides with Tessa.

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Asics DS Trainer #1

Change shoes then home. Finished off a very busy day with an hour surveying at South Gyle.

Tuesday May 14 #

7 AM

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics GT2170 #3 (winter colour

Lower Craiglockhart loop. Slight deviation from the usual route at the end as I took the old railway line path from the north of Harrison Park back to Diggers - not sure if this path has a name?

C • Murray's Path ? 1

Monday May 13 #

7 AM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Early morning shuffle.

6 PM

Running (AZ) 1:06:00 [3] 16.5 km (4:00 / km)
shoes: Asics GT2170 #3 (winter colour

Plan A was a speed session - felt too tight and tired this am so canned that.
Felt ok at the end of work though so though maybe the track was back on.
Jogged home and decided it wasn't.
Started running properly and actually felt quite good.
By the end though calves were very tight - right choice to miss track as I think it might have pushed them over the edge.
Streets visited: 1 - Duart Crescent.
AZ Stat: Percentage complete - 24.82%

Sunday May 12 #

10 AM

Orienteering tempo 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 RocLite 312 GTX

We realised that the Breamar side of Creag Coinnich was about as relevant for the forest bit of WOC sprint as we were going to find so eventually we tracked down a 1:5000 map of the permanent course (in the pharmacists of all places) and made a little sprint course out of it. Tessa said I looked like I was jogging - I thought I was putting in more effort than that!

11 AM

Orienteering 1:15:00 [3] 10.0 km (7:30 / km)
shoes: VJ Intergrator #2

Tessa planned a 16km epic on Glen Fearder for Hector so I picked the good bits and ran them at middle distance intensity.

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