Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 28 days ending Feb 28, 2017:

activity

time

miles

Running

40:26:19

325.47

(7:27)

523.8

(4:38)

1290

Urban Orienteering

1:00:50

9.82

(6:12)

15.8

(3:51)

Orienteering

16:15

2.49

(6:32)

4.0

(4:04)

Total

41:43:24

337.78

(7:25)

543.6

(4:36)

1290

2:19

0:00

» now

Tuesday Feb 28, 2017 #

7 PM

Running 52:00 [3] 11.4 km (4:34 / km)
shoes: Asics GT2000 #8 - Blue

Standard warm up for a treadmill session but once I got back to the gym I just felt really low on energy. Legs felt heavy doing some strides so called it a day and jogged home - still a bit tired after the weekend I guess.

Monday Feb 27, 2017 #

6 PM

Running 1:34:00 [3] 20.4 km (4:36 / km)
shoes: Asics Gel Fuji Trabuco

Monday mud with Peter.

Sunday Feb 26, 2017 #

8 AM

Running 1:57:00 [3] 26.5 km (4:25 / km)
shoes: Asics GT2000 #8 - Blue

HPSR. Hangover Pace Struggle Run.

Saturday Feb 25, 2017 #

2 PM

Running warm up/down 1:02:00 [3] 12.7 km (4:53 / km)
shoes: Asics Gel Fuji Trabuco

10k to canal before, 2.6k in the puddles after.

Running race 35:02 [3] 10.0 km (3:30 / km)
shoes: Asics Hyper XC #3

Scottish National. 4th. PB.
4th!
Brilliantly muddy. Started moderate (top 15) and moved through to top 5 by end of first lap. Callum Hawkins and Kris were away off the front, Lachlan Oates and Jamie Crowe just ahead. Spent the second lap closing in on Jamie and passed him about 2/3s of the way. Put in a big effort at start of the third lap to move up to Lachlan. Got within 10m after the hill but then the effort took its toll and he pulled away again and held on to the finish. So 4th. A PB, a Scotland vest and quite a surprise!
But...
If it wasn't for Kris Jones I'd have won a medal.
If it wasn't for Kris Jones I'd have been the first orienteer to win a medal in the senior race.
That said, if it wasn't for Kris Jones I probably wouldn't have trained quite the way I have for the last 3 months. And the Scottish rugby teams gave some good consolation for getting beaten by a Welshman :-D

C • Awesome... 7

Friday Feb 24, 2017 #

12 PM

Running 44:20 [3] 10.0 km (4:26 / km)
shoes: Asics GT2000 #8 - Blue

Easy lunchtime around Queen's Drive. Felt pretty good last night, less so today but moderately excited about tomorrow's race.

Thursday Feb 23, 2017 #

7 PM

Running tempo 1:18:00 [3] 16.5 km (4:44 / km) +440m 4:10 / km
shoes: Asics GT2000 #8 - Blue

Treadhill progression. 12km/hr 5mins @ 8->12% in 1% steps. Last level felt quite tough and wasn't wanting to overdo it so only did 2mins. 8km before and 4km after.

Wednesday Feb 22, 2017 #

6 PM

Running 1:30:00 [3] 19.5 km (4:37 / km)
shoes: Asics GT2000 #8 - Blue

Miles with Peter. Main topic of conversation: orienteering futurology.

Tuesday Feb 21, 2017 #

6 PM

Running 1:24:00 [3] 19.0 km (4:25 / km)
shoes: Asics GT2000 #8 - Blue

12x500m (1:30) off 30s. Time to increase the distance in prep for the 12 stage.

Monday Feb 20, 2017 #

6 PM

Running 1:19:30 [3] 16.1 km (4:56 / km)
shoes: Asics GT2000 #8 - Blue

Breaking even in Holyrood (flat). Felt less tight at the end than the start.

Sunday Feb 19, 2017 #

8 AM

Running long 1:38:00 [3] 22.0 km (4:27 / km)
shoes: Asics GT2000 #8 - Blue

Urban Orienteering 29:00 [3] 7.55 km (3:50 / km)
shoes: VJ iRock #2

Long run featuring the Armagh Urban race as the third quarter. Legs OK for most of it, apart from the hills on the urban. Nice length course for an urban race. It seems the effect of my decreptitude/mileage pre-loading roughly equals the hangovers the younger guys were nursing in terms of detriment to performance...

Saturday Feb 18, 2017 #

11 AM

Running 1:24:58 [3] 16.8 km (5:03 / km)
shoes: Asics GT2000 #8 - Blue

Urban Orienteering 31:50 [3] 8.25 km (3:52 / km)
shoes: VJ iRock #2

Armagh International Sprint Champs

Qual
Started with Shminty and Pete, all together at 2 but I took the wrong route to three (left rather than right around the building) and lost considerable time (30s?) and felt a bit under pressure so had to keep the tempo high after that. Comfortably through in the end, 3s behind Emil and 2 ahead of OKO.

Final
Got the route to 2 right then 3 well wrong. OK after that but very, very tired by the end - dropped 7s to GG on the XC run to the last control. Sheesh!

Plus 8km warm up, 3km down and up between races and a struggle round 2.4km playing the splits game at the end.

Friday Feb 17, 2017 #

5 PM

Running warm up/down 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GT2000 #8 - Blue

Orienteering 16:15 [3] 4.0 km (4:04 / km)
shoes: VJ iRock #2

Armagh night sprint mass start score loop dead running banter race.
Followed Tim most of the way then kicked when he almost went to 29 before 28.

Thursday Feb 16, 2017 #

7 PM

Running warm up/down 1:17:00 [3] 15.7 km (4:54 / km)
shoes: Asics GT2000 #8 - Blue

Running race 14:41 [3] 5.0 km (2:56 / km)
shoes: Asics Hyperspeed

Armagh 5km. Just a totally nuts race, where running sub-3s puts you solidly mid pack. I've done a lot of races over the years but never anything like this.
My watch splits are haywire but I think I ran pretty evenly. Felt pretty good for the first couple of km (5:53 from course side shout) but made myself wait until half way before pushing on. Put in a big effort from 2.5 to 4 then tried to hang on when it got tough in the last lap. Didn't have much of a kick at the finish but enough to get Danny Russell on the line. Was aiming for top three orienteers and came 4th, great run by Dane to run 14:32.
53rd overall. Nuts.

C • Great run! 3

Wednesday Feb 15, 2017 #

12 PM

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: Asics GT2000 #7 - Black

Queen's Drive. What a lovely day.

Tuesday Feb 14, 2017 #

6 PM

Running 1:14:40 [3] 18.2 km (4:06 / km)
shoes: Asics DS Trainer #1

Cheeky wee meadows session. 2k, 2x1k, 2x500 off 1km steady (4:00-4:10). 6:21, 3:09, 3:08, 1:31, 1:29.
I prefer the treadmill.

C • You're weird 2

Monday Feb 13, 2017 #

6 PM

Running 1:35:00 [3] 19.0 km (5:00 / km)
shoes: Asics GT2000 #7 - Black

Easy with Doug.

Sunday Feb 12, 2017 #

8 AM

Running 1:53:00 [3] 26.9 km (4:12 / km)
shoes: Asics GT2000 #7 - Black

HPSR Happy Meal Size. Starting to freshen up for Thursday so shaved a couple of miles off here and no pace pick up on the return leg.

Saturday Feb 11, 2017 #

2 PM

Running 1:35:00 [3] 15.5 km (6:08 / km) +850m 4:49 / km
shoes: Asics Gel Fuji #2

First hill AS run for a while. Three laps of a zigzag/dry dam/crags loop listening to the Irish demolition of Italy.

Friday Feb 10, 2017 #

6 PM

Running 1:28:00 [3] 16.5 km (5:20 / km)
shoes: Asics GT2000 #7 - Black

Legs tight but got it done.

Thursday Feb 9, 2017 #

6 PM

Running 2:19:00 [3] 24.6 km (5:39 / km)
shoes: Asics GT2000 #7 - Black

Sarah O'Neil foolishly let me takeover Trotter Training for an evening. Observatory Road team hill reps. Quite a lot of quite fast hill intervals. Good fun. Queen's Drive before, Wee Bennett's after.

Wednesday Feb 8, 2017 #

Running intervals 1:25:00 [3] 18.2 km (4:40 / km)
shoes: Asics GT2000 #7 - Black

Treadmill session - 9-3-3 off 90' @ 3min/km.
Just a casual 9:00 3000m on a treadmill there. Plan was to follow it up with a 2000m but that proved somewhat difficult. Still a decent session - looking forward to Armagh!

Tuesday Feb 7, 2017 #

7 PM

Running 58:00 [3] 11.2 km (5:11 / km)
shoes: Asics GT2000 #7 - Black

If I hadn't decided to push back my session before this run I definitely would have not long after starting. Dead man shuffling.

Monday Feb 6, 2017 #

6 PM

Running 1:42:00 [3] 20.7 km (4:56 / km)
shoes: Asics Gel Fuji #2

Very gentle miles with Tessa (for a bit) and the boys.

Sunday Feb 5, 2017 #

Running long 2:02:15 [3] 30.3 km (4:02 / km)
shoes: Asics GT2000 #7 - Black

HPSR 16+2+diversion. Good group, boys were hammering on the return - I got dropped despite running 3:3low pace. Managed a sneaky shortcut on the aqueduct closure diversion to catch back up though. Very muddy on the cycle path too which added to the effort.

Saturday Feb 4, 2017 #

8 AM

Running 1:24:00 [3] 20.1 km (4:11 / km)
shoes: Asics GT2000 #7 - Black

Over to Figgate, paced T round the KrapRun then did 10x1/1 back to the study den.

Friday Feb 3, 2017 #

6 PM

Running 1:35:30 [3] 21.5 km (4:27 / km)
shoes: Asics GT2000 #7 - Black

Steady on Innocent with Doug then loop round southside to get the distance up. A little bit of lingering Achilles stiffness still but nothing more than that.

Thursday Feb 2, 2017 #

7 PM

Running 1:25:00 [3] 19.4 km (4:23 / km)
shoes: Asics GT2000 #7 - Black

Celebrating becoming 93% qualified with a treadmill session.
3x5mins @ 3:00/km pace. Last two minutes were pretty tough but made it through.

C • Woo ! 5

Wednesday Feb 1, 2017 #

6 AM

Running 1:18:23 [3] 18.1 km (4:20 / km)
shoes: Asics GT2000 #7 - Black

Train back tonight so early start to get some miles in. Standard Hyde Park with two laps of the Serpentine.

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