Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Running	30	25:30:17	177.82	(8:36)	286.17	(5:21)	3010
Orienteering	10	7:27:46	53.82	(8:19)	86.62	(5:10)	150
Total	32	32:58:03	231.64	(8:32)	372.79	(5:18)	3160

5:11

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Thursday Jun 30, 2011 #

7 AM

Running (RR) 40:00 [2] 9.4 km (4:15 / km)
shoes: Asics GT2150 #4

1/3

12 PM

Running warm up/down 16:45 [2] 3.5 km (4:47 / km)
shoes: Asics GT2150 #4

2/3

Running race (KB Handicap) 20:39 [5] 6.48 km (3:11 / km)
shoes: Asics Hyperspeed

A good honest blast out. Managed to overtake the entire field (but I had a predicted time of 22:00 so not too surprising).

Running 19:30 [1] 3.5 km (5:34 / km)
shoes: Asics GT2150 #4

6 PM

Running warm up/down 20:00 [1] 4.35 km (4:36 / km)
shoes: Asics GT2150 #4

3/3

Running (TT) 30:40 [3] 4.3 km (7:08 / km)
shoes: Asics GT2150 #4

3x3x330m with a bit of a hill. Feeling a bit heavy legged after the efforts of earlier in the day but moving well enough.

Running warm up/down 21:00 [1] 3.5 km (6:00 / km)
shoes: Asics GT2150 #4

Wednesday Jun 29, 2011 #

7 AM

Running (RR) 40:00 [2] 9.4 km (4:15 / km)
shoes: Asics GT2150 #4

6 PM

Running warm up/down 10:00 [2] 2.1 km (4:46 / km)
shoes: Asics GT2150 #4

Running tempo 36:10 [4] 9.6 km (3:46 / km)
shoes: Asics GT2150 #4

Tempo reps + race.
1x3mile (5:30,33,34)
1x2mile (5:18,21)
1x1mile (4:39) (race)
Couldn't quite hit the pace in the first effort, it's been a while since I did proper training and I was feeling a bit rusty. Got into it a bit on the 2mile which felt pretty comfortable.
Set off a bit harder in the race than a month ago (when I did 4xmile followed by 1mile race) which hurt for the first 300m or so but then I was able to relax and reel in some of the fast starters. Was up to third and closing on second by the turn at 1km when the leader ran straight on. It took me a second or so to realise then i bellowed "LEFT". Second place checked his stride and the leader cut the corner but came out just ahead of me. I felt pretty good still and moved past him and started kicking for home. I tied up a bit on the home straight but held on to win by 3s.
I could feel pretty bad for winning in the circumstances, but the course is clearly marked in chalk arrows and it's the same loop every week of the summer, and has been for as many years as I've been in Edinburgh, so it's a pretty good effort to manage to get lost!

Running warm up/down 15:00 [1] 3.5 km (4:17 / km)
shoes: Asics GT2150 #4

Tuesday Jun 28, 2011 #

Note

Crikey it's been a while.

While I can still remember

Thurs - NORT #1, DNQ+WU/D
Thurs - Jog with GG between the finals. 7.6, 36.
Fri - Jukola training - slow.
Fri - Jukola training - fast.
Sat - 11km road run from Jukola
Sun - Jukola. Scrappy dappy do. Last forest race of the year pretty much.
Mon - NORT #2 Model
Tue - NORT #2 DNQ. Only myself to blame.
Tue - Ate lots of ice cream. Shouted at Scott.
Wed - Travel home. Exhausted.
Thurs - Morning run. Very slow. Shelve plans for evening race.
Thurs - Barefoot hill reps.
Fri - Morning run. OK.
Fri - picked for WOC.
Fri - jog to KB and back to pick sleeping mat up from K.
Sat - Eildon 2-hills. Scottish Hill Running Champion.
Sat-Sun - Leg 4 of Ackers BGR.
Sun - ZZzz
Mon AM -ZZzz
Mon PM - Shuffle round AS.
Tue AM - Dentist. Root Canals are fun.
Tue PM - Cophine loop. Beautiful evening.

C • picked 3

C • hill running 2

5 PM

Running 55:00 [3] 13.0 km (4:14 / km) +150m 4:00 / km
shoes: Asics GT2150 #4

Monday Jun 27, 2011 #

5 PM

Running 50:00 [2] 10.0 km (5:00 / km) +200m 4:33 / km
shoes: Asics GT2150 #4

Saturday Jun 25, 2011 #

2 PM

Running warm up/down 14:00 [2] 3.0 km (4:40 / km)
shoes: Asics GT2150 #4

Running race (Eildon 2-Hills) 27:31 [5] 5.8 km (4:45 / km) +460m 3:24 / km
shoes: Asics GT2150 #4

inc the SAL Hill Running Champs.
Took it out hard to test the boys who had a marathon in the legs from the previous weekend. They stuck with me to the bottom of the steps in the woods but I was able to build a gap from there to the top of the first hill. From there it was just a case of hanging on to the end which I managed, helped by the fact that Sam Hesling got disorientated at the top of the second hill and did a 180 when he was in second place.
Scottish Hill Running Champion!

10 PM

Running hills 4:30:00 [1] 25.0 km (10:48 / km) +2000m 7:43 / km
shoes: Asics Gel Enduro Attact WR

Leg 4 of Ackers BGR. A slow plod through the misty night. I couldn't quite bring myself to run at 23:51 pace so I did a fair bit of scampering ahead to scout out the summits.
Not a bad effort given that of the three of us (Graeme, me and Julian Hall who once taught me linear programming) had never covered most of these hills before and Julian and I had never done night navigation on the fells, and we were in about 20m visibility for the whole trip!

Wednesday Jun 15, 2011 #

1 PM

Orienteering 40:00 [2] 5.0 km (8:00 / km)
shoes: VJ Integrators

Finnish Champs course from 2008. I made a massive mistake. Whoops.

C • good luck to you and the te... 2

5 PM

Orienteering 15:00 [2] 3.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Model event. Sprint style in the forest. I like this.

Tuesday Jun 14, 2011 #

5 PM

Running 37:00 [2] 5.6 km (6:36 / km)
shoes: Asics GT2150 #4

Very steady cruise around some Finnish trails. With a map and ventured into some fun rocky stuff at the end but mostly just on paths. Just what I needed.

Running hills 1:27 [5] 0.05 km (29:00 / km) +50m 4:50 / km

Hector reckoned I couldnt run up a scree slope in the quarry we were parked in. I could.

Monday Jun 13, 2011 #

12 PM

Running warm up/down 11:00 [2] 2.1 km (5:14 / km)
shoes: Asics GT2150 #4

Orienteering 26:00 [3] 6.52 km (3:59 / km)
shoes: Asics GT2150 #4

Lunchtime cruise around the Astlie Ainslie course. Smooth.

Running warm up/down 11:00 [2] 2.1 km (5:14 / km)
shoes: Asics GT2150 #4

Sunday Jun 12, 2011 #

12 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Orienteering 1:30:00 [3] 15.5 km (5:48 / km)
shoes: inov8 roclite 285 #4

#FAIL.

Saturday Jun 11, 2011 #

1 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: inov8 f-lite 230

Orienteering (Lossiemouth NUL) 53:20 [4] 12.5 km (4:16 / km)
shoes: inov8 f-lite 230

Really fun mixed up course. Not a massive fan of some bits of the map but virtually every leg had some degree of challenge or problem solving. Missed a few controls which were a bit hidden and didnt adapt well to the forest.

A good challenge and a decent run by spongey.

Running warm up/down 8:00 [1] 1.1 km (7:16 / km)
shoes: Asics GT2150 #4

Friday Jun 10, 2011 #

8 AM

Running (RR) 45:00 [1] 9.2 km (4:53 / km)
shoes: Asics GT2150 #4

Went for a sausage buttie as the bacon looked a bit tough.

C • Good decision. 1

Thursday Jun 9, 2011 #

7 AM

Running 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #4

Legs still move! Went clockwise for a change of scenery. Met Oleg halfway. Fairly unremarkable apart from that.

7 PM

Running hills 58:00 [2] 8.7 km (6:40 / km)
shoes: Adidas Swoop #9

Recce of the Eildon 2-Hills with Chepls. Got stuck in some gorse and then heather last time I did this so wanted to suss it out before the Scottish Champs in a fortnight. Think I'm clear on the best routes now!

Running 17:00 [2] 4.0 km (4:15 / km)
shoes: Asics GT2150 #4

I just, sort of, had to. You know?

Wednesday Jun 8, 2011 #

7 AM

Running 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #4

Today is going to make a difference.

Very easy pace this am. Right glut felt a bit weak.

5 PM

Running 31:00 [2] 6.8 km (4:34 / km)
shoes: Asics GT2150 #4

Not sure my legs are gonna be capable of this.

Orienteering 31:00 [3] 7.8 km (3:58 / km)
shoes: inov8 f-lite 230

Urban event on my South Gyle map. Not too tricky and a fair bit of dead running once you'd settled on a route choice.
Control flow was pants - faffing with a control card was pretty annoying!

Running 15:00 [1] 2.8 km (5:21 / km)
shoes: inov8 f-lite 230

A short hop over the road to...

Running race (CAAC 5) 25:40 [4] 8.0 km (3:13 / km)
shoes: inov8 f-lite 230

...the other alternative for the evening.
had really no idea how to play this. Would my legs be capable of hitting a race tempo for miles 17-21 of the day? Would I blow up half way? With the urban event starts going from 6-7 and the road race a short hop away at 7:30 it was too good an opportunity to skip!
Andy Douglas and Ross Houston took it out pretty fast from the (slightly downhill) start - apparently they were about 4:35 through the mile! I was languishing back in about 10th but confident that a lot of those around me had gone out too quick. Sure enough I started to pull through and at half way I was up to fifth. Andy and Ross were long gone - Ross kicking away from Andy on the hilly fourth mile for a 24:15 win. Nice. I picked off a CAAC junior in the third mile which left Stevie Cairns between me and the podium. He was running my pace on the flat but I was eating into the gaps on the climbs, and fortunately the climb through the four mile marker was enough for me to get passed and build a gap that I could hold to the finish. Not sure I've ever run a 5min/mile for my 21st mile of the day before...

Splits 3:05,11,13,20,15,27,17,11 (Garmin came up to 7.9km - course is ratified though)

Warm down? No chance!

C • Impressive evening 1

Tuesday Jun 7, 2011 #

Note

Not had time to write up training for the last week. Will add it later tonight hopefully, but in summary:
Tues: RR + Track: 12x400
Wed: RR + title defense at Auld Toun 10km. 1st 32;36 - tempo+
Thur: RR. Train to London PM
Fri: WC sprint qual - Surrey uni. Farnham urban. Long valley middle.
Sat: Sprintervals at RMAS. Middle on Hankley common.
Sun: Coombe "Hill" race - Wendover.
Mon: RR + 10km easy after work.

8 AM

Running (RR) 40:00 [2] 9.4 km (4:15 / km)
shoes: Asics GT2150 #4

Late getting out and faffy start once I remembered I needed to move my car - had parked it next to some bins late last night. Going well though after that.

6 PM

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Asics GT2150 #4

Running intervals 33:00 [5] 7.8 km (4:14 / km)
shoes: Asics GT2150 #4

4x200, 2x400, 1x800, 2x400, 4x200. Equidistant recoveries. 32s/67s/2:21. On my own and track was a bit greasy after a torrential downpour.
200s are feeling a bit more natural but I couldnt pick it up.
400s were same as last week - being solo cancelling out the shorter recovery - think there is a second or two more in the tank there.
800s - ran this evenly rather than last years tactic of 68/76. I should maybe do a session of 800s to get my head into running them on the track.
A good session.

Running warm up/down 15:01 [1] 2.85 km (5:16 / km)
shoes: Asics GT2150 #4

Legs feeling totally shot but still a bit quicker than last two weeks. This is the true measure of what a session has done to you...

Monday Jun 6, 2011 #

7 AM

Running (RR) 43:00 [2] 9.2 km (4:40 / km)
shoes: Asics GT2150 #4

Standard

6 PM

Running 51:00 [2] 10.4 km (4:54 / km)
shoes: Asics GT2150 #4

Over to the seat, a lap and a half of the bog and then home. Just an easy day.
Bumped into Keith Dunlop and jogged through the meadows with him on his way to a tempo session. Keith has a lot to answer for. It was him who I heard say "I've never met an orienteer who can run" when he was captain of the uni athletics club. I'd never done a flat race before but we set up a challenge match over 3000m at the Freshers match. Keith was an 800m specialist so it seemed like a fair contest. Result? Well, I got the bug for winning and have carried on racing since then....

Sunday Jun 5, 2011 #

10 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics GT2150 #4

Joggin and strides.

Running race 21:37 [4] 5.8 km (3:44 / km) +150m 3:18 / km
shoes: inov8 f-lite 230

Coombe "Hill" Run from Wendover in the Chilterns. It's amazing how excited southerners get about racing over these bumps.
Put the local hero in his place it seems!
Won a free meal at the pub. Nice.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: inov8 f-lite 230

Jogged around the final field with Tessa. We might have caused a herd of cows to stampede across the course. Whoops.

Saturday Jun 4, 2011 #

10 AM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: inov8 f-lite 230

Orienteering intervals 27:18 [4] 6.26 km (4:22 / km)
shoes: inov8 f-lite 230

5x1km sprintervals round Sandhurst. Planned to start steady and be nailing it by the last one, but the first couple were straightforward navigationally so they were a bit faster too. Ave pace 3:35-3:50 on first 4, dropped it to 3:25 on the last one. Insofar as that is an accurate measure of sprint speed.

Felt pretty good.

Running warm up/down 16:00 [1] 2.44 km (6:33 / km)
shoes: inov8 f-lite 230

With Tessa and Bex.

3 PM

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

From Jez's house along to Hankley then a couple of loops to wake the legs up.

Orienteering 29:00 [3] 6.0 km (4:50 / km)
shoes: Adidas Swoop #9

Middle distance course on a blown up 1:5000 map. A bit scrappy but that meant I had a good duel with SRollins mid course. I think my problems were mostly due to the features seeming to be much bigger on the map than the ground. Once I got my head into this I was moving well and cleanly.

Orienteering warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Adidas Swoop #9

Collecting controls in and checking out the bits of map I'd been confused by earlier.
Includes jog back to Jez's.

Friday Jun 3, 2011 #

9 AM

Running warm up/down 13:45 [1] 2.2 km (6:15 / km)
shoes: inov8 f-lite 230

Orienteering 15:39 [4] 3.65 km (4:17 / km)
shoes: inov8 f-lite 230

World Cup Sprint Qualifier from 2005. Finally get to run the course that should have been my World Cup debut - but for my Finals starting the next day.
First sprint race/training since the JK so this was just about getting back n the rhythm of it. Wasn't moving at race pace and missed a couple of routes - sometimes due to building works, sometimes my fault but otherwise pretty good.

Anyone got split times from this event? Can't see them still online at a quick glance - even just results?

C • results link 1

Orienteering 15:06 [3] 2.45 km (6:10 / km)
shoes: inov8 f-lite 230

Control pick - turned it into a series of three control courses to practise starts.

Orienteering 7:23 [3] 1.34 km (5:31 / km)
shoes: inov8 f-lite 230

Line sprint course.

3 PM

Running warm up/down 13:26 [1] 2.1 km (6:24 / km)
shoes: Asics GT2150 #4

Orienteering 26:00 [3] 5.8 km (4:29 / km)
shoes: Asics GT2150 #4

Urban course round Farnham. Good fun.

Running warm up/down 15:00 [1] 1.9 km (7:54 / km)
shoes: Asics GT2150 #4

Orienteering 42:00 [2] 5.8 km (7:14 / km) +150m 6:25 / km
shoes: Asics GT2150 #4

Trip into Long Valley - first time I've actually orienteered there. Pretty slow for most of it, then ran the last control pick (3mins) at the upper level.

Thursday Jun 2, 2011 #

7 AM

Running (RR) 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2150 #4

Legs. Totally. Empty.

Wednesday Jun 1, 2011 #

7 AM

Running (RR) 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #4

Just loosening the legs off.

7 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics GT2150 #4

Running tempo 32:36 [4] 10.0 km (3:16 / km)
shoes: Asics Hyperspeed

Auld Toun 10km. Fast enough to comfortably win no where near last year's record breaking run. Wasnt really up for it but I feel you should always try to defend your titles.
3:11,15,6,25,18,23,11,28,19,12.

Running 19:30 [3] 3.6 km (5:25 / km)
shoes: Asics GT2150 #4

Jogging a few laps of the lower park with the V40 adn V50 winners.

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