Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
Running	44	33:48:23	260.42	(7:47)	419.1	(4:50)	4730
Orienteering	9	3:42:33	26.41	(8:26)	42.5	(5:14)	710	22 /	23c	95%
Cycling	1	1:10:00
Strength	1	10:00
Total	48	38:50:56	286.82		461.6		5440	22 /	23c	95%

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Friday Apr 30, 2010 #

7 AM

Running (clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Very easy jogging this morning. Legs were reluctant at first but warmed to the task as we got going.

Thursday Apr 29, 2010 #

7 AM

Running (clock) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

Was a bit quick along the canal as the uni rowing crew were doing intervals and I was trying to catch them. No WHB today, he's tapering for EtoNB on Saturday...

6 PM

Running warm up/down 25:00 [1] 5.0 km (5:00 / km) +80m 4:38 / km
shoes: Asics GT-2140 #3

Jogging over and marking out the route for:

Running hills (Trotter Training) 30:00 [5] 6.0 km (5:00 / km) +300m 4:00 / km

A good session for hill running. A two minute rep up the Radical Road, then taking a twisty rocky route back down through the quarries. The first couple of reps were getting to know the route down, but after that it was no holds barred corner-cutting, boulder-hopping, crag-jumping head-to-head racing. A good tough session - legs were pretty fatigued on the jog back home.

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)

Wednesday Apr 28, 2010 #

Event: Self Transcendence 5km

7 AM

Running (Clock) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

With WHB again, that boy has trained more than me so far this week!

6 PM

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics GT-2140 #3

Running race (Meadows 5km) 15:23 [5] 5.0 km (3:05 / km)
shoes: Asics Hyperspeed

(1st, course PB) First meadows race of the year. Quite dull from my point of view as no one came with me on the first lap. Lost concentration a few times later on and would have seen gaps appear if I'd been racing someone.

Mile splits 4:49, 4:59, 5:00.

C • Nice one 2

Running intervals 11:00 [5] 3.0 km (3:40 / km)
shoes: Asics Hyperspeed

After the race I did 3x1km, 1min rest. Roughly 3:00pace, felt surprisingly easy after the race.

Tuesday Apr 27, 2010 #

Strength 10:00 [3]

Made up for missing reps with a little bit of core and upper body stuff. Core felt neglected... might need to get back in the rhythm of working on that. But will that make me faster?

7 AM

Running (clock) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics Gel Enduro Attact WR

with WHB for company.

6 PM

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
shoes: Asics GT-2140 #3

Jogged to Harie intervals but wasn't feeling the love from my legs tonight. Tough days ahead so I skipped the intervals - will add a couple of reps on after the 5km race tomorrow night to make up for it.

Monday Apr 26, 2010 #

7 AM

Running (clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics Gel Enduro Attact WR

Good to get back in routine after time off work for study leave. Spotted celebrities Andrew Douglas (Edinburgh 1/2 marathon winner) and Stewart Caithness out and about.

5 PM

Running hills (MaSH) 1:15:00 [3] 13.0 km (5:46 / km) +500m 4:50 / km

Good route, on my own as either (a) I missed everyone else or (b) they're all a bunch of faders. Up the fenced off bit of the gutted haddie, down to dunsapie, down to the Sheeps Heid, up what will hence forth be called the "Out Like a Lamb, in like a Lion" route from there up to the Lions Haunch, up to the summit again, down the Dry Dam, up the DVD ridge and home.

Did meet a few more celebrities out and about though, including Toni "Coach" Louhisola, Matt "Suthers" Sutherland, Dave "Big D" Fulton and Joe "Joe" Symonds.

Sunday Apr 25, 2010 #

Event: Parkrun 10km

Cycling 1:10:00 [2]

Non-running training shocker.

Misc cycling about today - to parkrun, home from parkrun, up to grans, home from grans. enough to merit noting here anyway (since parkrun chafing is too bad to face a second run today!)

9 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT-2140 #3

Absolutely soaked on the cycle down to Cramond, hard to get motivated to do a warm up in the pi$$ing rain!

Running race (Parkrun 10km) 31:36 [5] 10.0 km (3:10 / km)
shoes: Asics Hyperspeed

New PB on a solo effort on a horrible day. Pretty happy with that. Had Stevie Cairns for company on the first km (3:07) but when I clicked lap on my Garmin I noticed my pace had dropped to 3:20 so I kicked on and left him behind. Went through half way in 15:40 and the rest of the race was pretty much me vs my watch, until it short circuited and turned off between 7 and 8. Finished strongly for a 15:54 second 5km and a new PB - even if it's only an unofficial parkrun one.

I love the adrenaline of races. I seriously doubt I could go down to cramond and do a tempo run like that on my own, but today, despite the fact I was on my own for 90% of the race, I could just knock out the sub 3:10kms for fun.
And I'm pleased my 10km PB is creeping down towards where I think it ought to be - still some way to go though!

Saturday Apr 24, 2010 #

9 AM

Running 45:00 [3] 11.0 km (4:05 / km)
shoes: Asics GT-2140 #3

Eased out my unused legs along the canal, then turned the pace up a bit down the Water of Leith (3:50 pace including road crossings). Jogged back through the west end.

Friday Apr 23, 2010 #

Note

Rest day. First in a while. What a treat.

Thursday Apr 22, 2010 #

Note

Exams Done! Out of mind for 11 weeks (until results come out).

C • Bastard 2

5 PM

Running 40:24 [2] 9.7 km (4:10 / km)
shoes: Asics GT-2140 #3

Again, home from Heriot Watt along the canal. Felt very easy, was surprised o be running 4min/km. Legs still feeling Tuesday though - unsurprisingly!

7 PM

Running (Trotter Training) 1:10:00 [2] 12.0 km (5:50 / km)
shoes: Asics GT-2140 #3

Easy fartlek. Lots of jogging around mixed in with star jumps, pressups and situps. Not taking it very seriously runningwise, although I put a couple of 200m strides in, and did the last ~1km rep at proper tempo. Distance includes jogging to and from the meadows.

Wednesday Apr 21, 2010 #

5 PM

Running 43:00 [2] 10.0 km (4:18 / km)
shoes: Asics GT-2140 #3

Home along the canal after my exam at Heriot Watt.

Tuesday Apr 20, 2010 #

Note

A big day to finish a good block of training off. Going to ease up over my exams for the next couple of days and into the weekend then have another two big weeks either side of BOC before tapering properly into the test races.
Looking forward to getting these fast-clever-writing exercises out the way so I have a bit more free time for o tech training. Feels like training recently has had to be as time efficient as possible so I've not managed to take up the opportunities around.

8 AM

Running 1:11:00 [2] 16.4 km (4:20 / km)
shoes: Asics GT-2140 #3

Longish morning run out to South Gyle to (a) register to vote and (b) check out a potential urban area for the soon to be announced Edinburgh Urban-O 2010 series. Bits of it look promising.

7 PM

Running warm up/down 12:00 [2] 2.9 km (4:08 / km) +20m 4:00 / km
shoes: Asics GT-2140 #3

Flat to DVC

Running intervals (Hymans) 29:00 [5] 7.5 km (3:52 / km)
shoes: Asics GT-2140 #3

5x1450m on a 6 minute cycle. 4: 27, 30, 30, 31, 36.

When I were a young lad one of the older guys at Martins intervals told me, in reverential terms, about someone who did this session "back in the day". Can't remember who told me about it, or who the runner was, but it served as inspiration tonight.
I was on my own on this one though I had a few people to chase down from the 1250m look which meant I finished each rep strongly. The short(-er than I've had recently) recoveries quickly accumulated and quads and ITBs started burning progressively earlier in each rep, so I was pleased to keep the times relatively consistent. The last rep was just a case of surviving...

Running 15:00 [3] 2.9 km (5:10 / km)
shoes: Asics GT-2140 #3

Back to flat. And Frijj.

Monday Apr 19, 2010 #

8 AM

Running 32:00 [2] 7.9 km (4:03 / km) +40m 3:57 / km
shoes: Asics GT-2140 #3

Had to jog over to Kirsten's flat to pick up a critical revision book I left in the car on Saturday. Felt OK today, considering the three tough races this weekend.

5 PM

Running hills (MASH) 1:24:00 [3] 15.0 km (5:36 / km) +500m 4:48 / km

Gutted Haddie (Dry Dam) Whinny Hill from St Margarets Loch (Dam Floor) Dam Wall to Summit (Gutted Haddie) (Castro Climb) DEVILS SPINE! (quarries) (Descent routes in brackets)

Some seriously lung busting climbs tonight. I have not felt my oxygen debt like I got on the dam wall for a long time - and that wasn't even trying to run quickly up it, just the effort required to keep moving!

A good squad out as well - Doug, DC, Andrew T, Spongey and Hollie, with Hector turning up in time for the Devils Spine.

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

11 AM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Jogging plus strides to get the yesterdays stiffness out of my legs and get the speed up for the sprint q.

Orienteering race (BEOC Sprint Qual) 12:16 [5] 3.5 km (3:30 / km) +30m 3:22 / km
shoes: inov8 roclite 285 #3

Heat 4 - 1st

Good clean race. A couple of controls in the housing estate where I hadn't planned my exit from each control, but the area was quite forgiving in that respect - you weren't going to run into a trap by doing that.

Started calmly and not running maxxed out, but got aggressive through the woods at the end.

Comfortable heat win.

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Asics GT-2140 #3

2 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230

More jogging and strides and strutting about at the start waiting to get going.

Orienteering race (BEOC Sprint - Final) 14:44 [5] 3.5 km (4:13 / km) +70m 3:50 / km
shoes: inov8 f-lite 230

2nd. GG 13:57.

Finally, not a 4th place. I'll take that, but I think the position flatters to deceive. No misses really - 5s on #10 and #12 are the only 'mistakes', plus hesitations on #22 and #23. I still wasn't matching GG for speed on the legs which were just running and I need to figure out why not - I'd have him in a head-to-head race for sure. 47 seconds is an age in sprint racing, and with a deeper field I'd be punished for that.

C • for sure? i'm not so sure, ... 2

C • training volume 1

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

2 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +80m 5:53 / km
shoes: Adidas Swoop #9

Orienteering race (BEOC Middle) 38:24 [4] 5.0 km (7:41 / km) +200m 6:24 / km
shoes: Adidas Swoop #9

Overall - not satisfied. Another scrappy middle race. Frustrating, as it had good bits.

Story:
S-3 clean but unhurried.
4&5 1min loss on each through sloppy O. Caught by 2min man Duncan Archer at 5.
6-10 Great orienteering. Felt like a race once Duncan caught me. I orienteered much better, looking at the map more often and being more confident in my lines.
11-18 Started haemorraging time without really noticing. I guess I just lost the racing vibe once I got on my own again. Didn't particularly enjoy the messy nature of the terrain either which didn't help.
19-F Better, a couple of wobbles on 25 & 27 though.

I'll be good at this one day.

Orienteering warm up/down 10:00 [1] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: Adidas Swoop #9

Joggin wi JT

Friday Apr 16, 2010 #

8 AM

Running (clock run) 35:00 [2] 7.3 km (4:48 / km) +100m 4:29 / km
shoes: Asics GT-2140 #3

oh what a beautiful morning/ o what a beautiful day/ i thought I'd go for a wee jog/ before starting to stud-ay.

4 PM

Running 46:00 [3] 11.4 km (4:02 / km)
shoes: Asics GT-2140 #3

Head clearer after a good day in the dungeon. Was going to do the Water of Leith loop until I felt how strong the wind was, so I did an out and back on the canal. Fighting into the wind for the first half = good workout. Wind assisted on the way back = nice floaty feeling, good to get the head in place for the weekend.

Thursday Apr 15, 2010 #

9 AM

Running (clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

managed to avoid choking on volcanic ash

7 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km) +20m 4:53 / km

Over to DVC & on to Castro Climb

Running hills (Trotter Training) 30:00 [5] 8.0 km (3:45 / km) +250m 3:15 / km

Handicapped hill reps. Basically do a 1 minute rep on the flat teardrop at the bottom of the climb to determine your startpoint. The rest of the reps were two minutes with the first minute on the flat and the second up the hill. As you ran in the opposite direction to the first rep, us fast guys started at the back and had to catch everyone up. Seven times.

I was running pretty well, starting together with Joe Symonds and staying ahead of him on each rep. I was catching Ray Ward at the bottom of the hill but he was hanging on pretty well which made me work that bit harder on the tough bit.

A good workout.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Back to the study dungeon.

Wednesday Apr 14, 2010 #

4 PM

Running warm up/down 23:00 [1] 5.3 km (4:20 / km)
shoes: Asics GT-2140 #3

Joggin' over to Craigmillar

Orienteering 25:00 [4] 5.0 km (5:00 / km)

The second part of Thursdays Nordic training on Craigmillar Castle, which I missed as I had to go to Trotter Training. Middle into urban. Lots of wall jumping and changes in pace. Generally good, missed a crag on the map and ended up having to climb up it coming out of one control.

Running 30:00 [3] 7.3 km (4:07 / km)
shoes: Asics GT-2140 #3

Back to the start, changed shoes and back to the study dungeon.

Tuesday Apr 13, 2010 #

2 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: Asics GT-2140 #3

Round meadows then drills

Running intervals (5x1mile) 40:00 [5] 10.0 km (4:00 / km)
shoes: Asics GT-2140 #3

Untimed, 500m jog between reps. Didn't feel that quick, but better than last week.

Running warm up/down 20:00 [1] 3.2 km (6:15 / km) +20m 6:04 / km
shoes: Asics GT-2140 #3

Very slow. Bumped into chepls too.

Monday Apr 12, 2010 #

5 PM

Running hills (*M*A*S*H*) 1:10:00 [3] 12.0 km (5:50 / km) +400m 5:00 / km

Sun's out guns out up the hills. Good crew of Scotia, Doug, DC and Hector with Oleg fannying around on his bike. Took a new line up to the summit which was pretty hard work. Nice and relaxed on the descents, pushing hard on the climbs, like it should be.

Sunday Apr 11, 2010 #

Running hills 1:55:00 [3] 24.0 km (4:48 / km) +500m 4:20 / km
shoes: Asics Gel Enduro Attact WR

Managed to escape from the study dungeon for a couple of hours for one of my favourite long run routes. Out of town on the canal, up the water of leith to Colinton the up the road to bonaly. Up onto the hills, summits of Capelaw, Allermuir and Caerketton, down for a Lucozade stop at the hillend petrol station and back to the centre of town.

I can see the three summits out my kitchen window, so it's always nice to run over them. Even more pleasant on a day like today!

Note

There's a sign of inflation for you - last time I did today's run Lucozade in the Esso at hillend was only £1.25 a bottle, today it was £1.60! I only had £1.50 with me so I had to plead with the cashier to let me off with it.

C • I had to sell sweeties to a... 2

C • I had to sell sweeties to a... 1

Saturday Apr 10, 2010 #

3 PM

Running 1:45:00 [3] 22.0 km (4:46 / km) +300m 4:28 / km
shoes: Asics GT-2140 #3

A nice day so I just kept running. Holyrood park, braid hills, hermitage, meadows. It all got a bit "sun's out, guns out" for a while.

Friday Apr 9, 2010 #

6 PM

Running 1:25:00 [3] 17.8 km (4:47 / km) +300m 4:24 / km
shoes: Asics GT-2140 #3

Nice easy long run to clear head after work. Up to mortonhall, back over braids and blackford then up to arthurs seat to check out an idea for a trotter trianing session in the quarries.

Thursday Apr 8, 2010 #

6 PM

Orienteering (sprint) 20:00 [5] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230

2x10min head-to-head gaffled sprint training exercises at KB. Good fun.

7 PM

Running hills (trotter Training) 1:15:00 [3] 10.0 km (7:30 / km) +250m 6:40 / km

Trotter recce of the Bog Trot. Pushing hard on the climbs but then long breaks while we regrouped at the tops so not that quick in total.

Wednesday Apr 7, 2010 #

7 AM

Running 30:00 [2] 6.5 km (4:37 / km)
shoes: Asics GT-2140 #3

Jogged along the canal to Asda to try and buy Cheesy Footballs as a leaving present for someone at work. they didn't have any.

Tuesday Apr 6, 2010 #

7 AM

Running (clock run) 35:00 [2] 7.1 km (4:56 / km) +100m 4:36 / km
shoes: Asics GT-2140 #3

9 PM

Running warm up/down 16:00 [1] 3.7 km (4:19 / km) +30m 4:09 / km
shoes: Asics GT-2140 #3

10 PM

Running intervals 36:00 [5] 8.0 km (4:30 / km)
shoes: Asics GT-2140 #3

4xmile in 5:30, 20, 15, 05. Not as fast as I'd planned, but i was on my own and legs were feeling heavy. Nice to get quicker through the session though.

The next two weeks are going to be a hell of studying, working and training. I've been struggling to study effectively in the evenings after post-work training, so I'm going to try switching my evenings round, by studying after work and then training later on - hence why I was doing meadows miles after most folk would be heading to bed tonight. It probably means doing sessions on my own, but it's only for two weeks so I think I'll cope.

C • Aye next couple of weeks ar... 1

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Monday Apr 5, 2010 #

10 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #3

System check, two laps of car park. My legs felt gooood.

11 AM

Orienteering race (JK Relay) 22:12 [5] 5.5 km (4:02 / km) +100m 3:42 / km
shoes: inov8 roclite 285 #3

Relay: 3rd, ~6mins behind ShUOC.
Leg: fastest, 50s faster than 2nd. Started 24th, finished 8th.

One of the best runs of my life. After Jegor missed big time on first leg there was no point in holding anything back. I just ran as hard as I could, all the way, and spiked every control. Tactics went out the window, and it worked. I was glad Speake could finish the job off on last leg to salvage something from the day.

Now the question I need to ask is, How can I recreate that feeling in middle distance races?

C • turn up late to the start? 1

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #3

10 PM

Running hills (*M*A*S*H*) 1:07:00 [3] 13.0 km (5:09 / km) +300m 4:37 / km
shoes: Asics Gel Enduro Attact WR

It was a monday night after all... a few hours later than usual, the Monday night hill run took place. Headtorch on, up the Gutted Haddie and Nairns Descent. Whoop whoop!

Sunday Apr 4, 2010 #

Orienteering 30:00 [3] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: inov8 roclite 285 #3

There was no way I was going to make it round 16km with no food in my belly, so I just went out to get a feel for the area ready for the relay.

Saturday Apr 3, 2010 #

1 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Adidas Swoop #9

Orienteering race (JK Middle) 34:17 [3] 6.0 km (5:43 / km) +150m 5:05 / km
shoes: Adidas Swoop #9

13th, 3mins behind GG.

Missed ~45s on #3. Not aggressive enough through the mud. Otherwise satisfied.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Adidas Swoop #9

Went back to the start with DC to pick up my jacket, then got lost on the way back.

7 PM

Note
(sick)

Felt ill again as soon as I had dinner. Spent most of the evening lying in bed holding gut. Spent most of night in the bathroom :-o

Friday Apr 2, 2010 #

Event: JK 2010

12 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2140 #3

I wanted to jog in Bristol before heading down to Exeter, but I didn't get to the YH until 1AM and needed to leave again at 8AM so there really wasn't time. So I went for a system check jog as soon as we got to the sprint race. Gut feeling better but legs very heavy.

3 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9

Orienteering race (JK Sprint) 15:40 [5] *** 4.0 km (3:55 / km) +40m 3:44 / km
spiked:22/23c shoes: Adidas Swoop #9

4th, 40s behind GG. All things considered I'm pretty happy with that.

My legs didn't feel right from the start, feeling the missed training the last couple of days. Nothing I could do about that though so pushed on and got the orienteering right. I caught BJ around #12, passed him at #15 but he got back in front when I hesitated on #17. From there to the finish was a pretty simple burnup but I couldn't get past him again.

I lost 10s on #17 and the rest of the deficit to GG was around 1s a leg. Its easy to say that's down to the heavy legs, but it could equally be a bit of smoothness of navigation. Or it could be confidence with grip (as the swoops definitely weren't!).

Another ******** 4th place though! My second at JK Sprint and, I think, 8th in a major sprint race (2 BEOCs, 2JKs, 2WOC test races, a Norwegian Champs and the World Universities).

4 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9

Jogging with GG. Checked out the map around #11. It was nonsense!

Thursday Apr 1, 2010 #

6 PM

Running 28:00 [1] 6.0 km (4:40 / km) +20m 4:35 / km
(sick) shoes: Asics GT-2140 #3

Jogged over to DVC to get Trotter Training started before heading home to catch my flight to the JK. I was feeling slightly better after spending close to 20 hours in bed but I got a stitch within 100m of starting, and everything else felt fairly hideous at one stage or another on the run.

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