Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 29 days ending Feb 29, 2016:

activity

time

miles

Running

18:25:31

136.51

(8:06)

219.69

(5:02)

2768

Faffing in the gym

5:34:30

Strength

4:15:00

Cycling

4:09:00

Total

32:24:01

136.51

219.69

2768

2:03

0:00

» now

Monday Feb 29, 2016 #

6 PM

Running hills 1:28:47 [3] 13.84 km (6:25 / km) +625m 5:14 / km
shoes: Asics Gel Fuji Trabuco

MASH: Classic Climbs.

Sunday Feb 28, 2016 #

11 AM

Running 1:33:00 [3] 20.1 km (4:38 / km)
shoes: Asics Gel Fuji Trabuco

Building up the mileage on the Sunday runs - through Sherwood Forest on the Robin Hood Way, instead of running the Midland Champs.
Ankle still doesn't like off-camber running. Yesterday didn't help much - good choice to skip the orienteering for the rest of the weekend.

Saturday Feb 27, 2016 #

2 PM

Running warm up/down 21:00 [3] 3.75 km (5:36 / km)
shoes: Asics Gel Fuji Trabuco

3 PM

Running 45:26 [3] 12.7 km (3:35 / km)
shoes: Asics Hyper LD#2

English Nationalism. Adding some depth, if not particular quality, to the Highgate team which had hopes of team glory. We came up frustratingly just short of a medal (10pts from bronze, 27 from silver). No one was getting near Morpeth today - 6 in the first 40.
My own run was as good as I could have hoped for given recent disrupted training, aiming for top 60, set off easy and work through from 100th on the first lap to 57th by the finish. The course was brilliantly tough, with hills, claggy mud, rough ground and very little fast running which I think has flattered me a bit - there are a good number of respectable names behind me that I wouldn't have beaten on a easier course. Good battle with Rob Little through the middle of the race too.

Friday Feb 26, 2016 #

12 PM

Running 54:00 [3] 10.8 km (5:00 / km) +200m 4:35 / km
shoes: Asics Gel Fuji Trabuco

Lunchtime in the Hermitage.

Thursday Feb 25, 2016 #

12 PM

Running 47:00 [3] 10.8 km (4:21 / km) +200m 3:59 / km
shoes: Asics GT2000 #6 - Red

Lunchtime head clearer round Queen's Drive & Calton Hill.

Wednesday Feb 24, 2016 #

6 PM

Strength 1:00:00 [3]
shoes: Barefoot

Forgot my insoles so just circuits, no jogging. Cos, y'know, retired.

Tuesday Feb 23, 2016 #

6 PM

Running intervals 1:12:13 [3] 16.4 km (4:24 / km)
shoes: Asics DS Trainer #1

Itenburgh Ints: 6x3/1:30. Trailing a long way behind the Nationals silver medalist (projected) and slightly less far behind Coombs. Running around 3:08/km pace. Observation: sessions hurt a lot more when you're out of shape. Or did I not push sessions hard enough when I was in shape?

C • the psychological 3

Monday Feb 22, 2016 #

6 PM

Running 1:20:00 [3] 15.0 km (5:20 / km) +325m 4:49 / km
shoes: Asics Gel Fuji Trabuco

Flat route MASH.

Sunday Feb 21, 2016 #

2 PM

Running hills 1:08:00 [3] 13.0 km (5:14 / km) +500m 4:23 / km
shoes: VJ iRock #1

Over the Hill race on AS (Haries alumni race) 2 minutes down after the first leg, I made about 90s up on the climb and 25s on the descent - so close! Great to run a short sharp hill race like that, I'd forgotten how fun it is to hammer a climb and nail a fast descent.

Saturday Feb 20, 2016 #

10 AM

Running hills 1:03:04 [3] 11.3 km (5:35 / km) +408m 4:44 / km
shoes: Asics Gel Fuji Trabuco

Ridges route on AS. A bit short - maybe do an extra lap next time.

Strength hills 45:00 [3]
shoes: Asics Gel Fuji Trabuco

Circuits as a study break.

Friday Feb 19, 2016 #

6 PM

Running hills 42:16 [3] 8.6 km (4:55 / km)
shoes: Asics GT2000 #6 - Red

Uninspired plod to Inverleith.

Wednesday Feb 17, 2016 #

6 PM

Strength 30:00 [3]
shoes: Barefoot

Mini-circuit before run.

Running hills 1:33:00 [3] 14.2 km (6:33 / km) +510m 5:33 / km
shoes: Asics Gel Fuji Trabuco

Classic Climbs route with Coombs. Reasonably strong on the ups, seriously mincing on the downs - tiny torch + slippy rock

Tuesday Feb 16, 2016 #

6 PM

Running intervals 1:02:50 [3] 14.2 km (4:25 / km)
shoes: Asics GT2000 #6 - Red

8x2/1 with Selman. Blowing a few cobwebs away at the start, just blowing at the end.

Monday Feb 15, 2016 #

5 PM

Running 1:03:10 [3] 11.9 km (5:18 / km)
shoes: Asics Gel Fuji Trabuco

MASH-lite in the dark with only the half moonlight for guidance. Good proprioception training. Felt the ankle a bit but it didn't seize up - progress.

Sunday Feb 14, 2016 #

5 PM

Running 38:15 [3] 9.2 km (4:09 / km)
shoes: Asics GT2000 #6 - Red

Trot around the Rugby Run to see how ankle was on the flat. I didn't feel it at all apart from when turning right. Time to go back to track running?

Saturday Feb 13, 2016 #

2 PM

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Asics Gel Fuji Trabuco

Pretty miserable trot round the first half of the AS flat route, battling horizontal sleet. Ankle was perfect for 5km but stiffened up after that so went for home. Good choice not to run C5.

Strength 1:00:00 [3]
shoes: Barefoot

Saturday circuits.

Friday Feb 12, 2016 #

12 PM

Running 1:01:00 [3] 10.1 km (6:02 / km)
shoes: Asics Gel Fuji Trabuco

Test to see if Carnethy was a possibility. Did the first two climbs of the Classics route and felt ok on the climbs but ankle stiffened up after that so I turned for home. Halfway across the Meadows I was reduced to a walk - no race for me :(

Thursday Feb 11, 2016 #

6 PM

Running 34:30 [3] 7.4 km (4:40 / km)
shoes: Asics GT2000 #6 - Red

Running! Outside! Aiming for four laps of the Meadows but felt a bit stiff after 2.5 so cut off at 3.

Wednesday Feb 10, 2016 #

6 PM

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics GT2000 #6 - Red

Slightly more adventurous treadmill test. 5km progressing from 5 to 3:45 min/km. So-so.

Strength 1:00:00 [3]
shoes: Asics GT2000 #6 - Red

Standard circuits. Building up weight on squats and calf raises.

Tuesday Feb 9, 2016 #

6 PM

Running 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics GT2000 #6 - Red

Tentative test on the treadmill. 1k @ 6 min/km, 1km @ 5 min/km. Felt OK.

Faffing in the gym 40:00 [3]
shoes: Asics GT2000 #6 - Red

10x3/1. No calamities.

Monday Feb 8, 2016 #

6 PM

Faffing in the gym 45:00 [3]
shoes: Asics Kayano #2 (orange)

QIXL on the hamster wheel. Steady. Jogged home slowly afterwards - no pain but still aware of it.

Sunday Feb 7, 2016 #

2 PM

Cycling 1:15:00 [3]
shoes: Asics GT2000 #6 - Red

Spinning through Ireland v Wales. Efforts when the ball was in play for the second half. That 30 phase attack with 10 mins to go was pretty hard work.

Faffing in the gym 10:00 [3]
shoes: Asics GT2000 #6 - Red

Finished with some squats.

Saturday Feb 6, 2016 #

2 PM

Faffing in the gym 45:00 [3]
shoes: Asics GT2000 #6 - Red

First half of France v Italy on the faff-trainer.

Faffing in the gym 1:00:00 [3]
shoes: Asics GT2000 #6 - Red

Circuits for the second half of the match.

Friday Feb 5, 2016 #

5 PM

Running 2:00 [3] 0.4 km (5:00 / km)
shoes: Asics GT2000 #6 - Red

Nope, ankle not ready yet.

Faffing in the gym 30:00 [3]
shoes: Asics GT2000 #6 - Red

No technological disasters today.

Thursday Feb 4, 2016 #

6 PM

Faffing in the gym 59:30 [3]
shoes: Asics GT2000 #4

Progression "run" on the cross trainer. Was going well until 30s from the end when in my L20 excitement I caught my headphone cable and knocked my tablet onto the floor, breaking the screen and rendering it useless.
Time to start running again I think.

C • Ouch! 4

Wednesday Feb 3, 2016 #

7 PM

Cycling 1:00:00 [3]
shoes: Asics GT2000 #4

20x75/45 on the spinner. Episode 5.

C • Did you get 1

Faffing in the gym 45:00 [3]
shoes: Asics GT2000 #4

Ankle feeling stronger now but avoided anything that would stress it. 2x3x5 exercise circuit.

Tuesday Feb 2, 2016 #

6 PM

Cycling 59:00 [3]
shoes: Asics GT2000 #4

10 x 2/1 on spinner. Episode 4 of The Wire.

Monday Feb 1, 2016 #

6 PM

Cycling 55:00 [3]
shoes: Asics GT2000 #4

Ankle pretty wrecked last week and had a bit of a cold so sat it out. Back on the spinner today though, steady/fartlek. Episode 3 of The Wire.

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