Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Running	32	37:38:17	288.41	(7:50)	464.15	(4:52)	5280
Orienteering	3	2:38:25	16.34	(9:42)	26.3	(6:01)	1105
Urban Orienteering	2	29:37	4.35	(6:49)	7.0	(4:14)
Total	32	40:46:19	309.1	(7:55)	497.45	(4:55)	6385

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Monday Apr 30, 2012 #

7 AM

Running 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2160 #1

Shuffle round Harrison Park.

Running (AZ) 1:22:00 [2] 17.0 km (4:49 / km)
shoes: Asics GT2160 #1

Caiyside then went to see my Grannie on Caiystane Avenue. caked up then finished off Caiystane Cres, drive, gardens, hill, terrace and view.

Sunday Apr 29, 2012 #

11 AM

Running race (Petrofac Challenge) 1:21:50 [4] 23.7 km (3:27 / km) +350m 3:13 / km
shoes: inov8 f-lite 230

I like races. I like hard competition. I like winning stuff. I like getting everything out of myself.
I also like Scotland. Her wooded glens, snow-capped mountains and glorious blue skies.
This race had all of the above. Thanks to the very generous sponsors the first prize was an all expenses paid trip to Ethiopia to run a half marathon in Addis Ababa. I thought this might bring out a pretty quality field but as it was it was just Robbie Simpson and myself pushing the pace at the front.
It also had 15 miles of the most beautiful running in Scotland. Starting and finishing at balmoral palace and taking in glorious views of Lochnagar, it's easy to see why Vicky decided to take her holidays here. Just stunning.
As it turned out Robbie was too strong for me in the last 3 miles and having run shoulder to shoulder for over 11 miles he just edged a small gap which grew to 30s by the end - not through lack of effort on my part as the pace was <3 on some long gentle downhills as I gave chase. But losing seemed secondary to the splendour of the run - a thoroughly top day out.
Chepls and Tessa took 3rd for a decont showing by the Oers.

C • Ouch ! 2

Saturday Apr 28, 2012 #

11 AM

Running (AZ) 48:00 [3] 11.0 km (4:22 / km)
shoes: Asics GT2160 #1

Lazy Saturday. (Stewart) Caithness Court.

Friday Apr 27, 2012 #

5 PM

Running (AZ) 1:00:00 [2] 13.0 km (4:37 / km) +100m 4:27 / km
shoes: Asics GT2160 #1

Through Holyrood to Cairntows Court in Duddingston. Back via Innocent Railway.

Thursday Apr 26, 2012 #

7 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT2160 #1

Running race (Kinross 10km) 31:58 [5] 10.0 km (3:12 / km) +50m 3:07 / km
shoes: inov8 f-lite 230

New course, undulating out & back rather than contrived flat one I ran last year. From the (poorly photocopied) course map it looked like a gentle climb on the way out but mostly flat. I decided my plan was to set off at 3:09 / 31:30 pace and hope to be able to run a negative split.
After opening kms of 3:11 and 3:09 I was on target but a bigger than expected climb saw the 3rd km in 3:25. After that I lost concentration for a bit - hr dropped, pace dropped and I got to half way in 16:15 (3:11, 3:17).
Ok - not great but at least I can make the most of all those climbs on the way back. Oh no! It's funny how you don't notice the downhills on the way out - it seemed like it was uphill on the way back too! 6&7 passed in 3:08 and 3:17. At this point I though my watch said 22:5x & I was going to need a 9:00 3km just to go sub 32. Ok, head down, let's run. The 3rd km was slow and uphill so I must be able to make the most of that here - right? No, this still seems to be flat/uphill. Hmm. Finally the downhill, right before 2km (3:05). 2km to go: uphill again! 3:09. 1km to go: flat, pace is sub-3 then turn and climb over the motorway bridge (3:01).
So, reasonably happy with the finish. Not sure how much harder I could've pushed on the hills with more competition- certain I wouldn't have fallen asleep around 2miles though. Looking forward to some closer races next month!

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2160 #1

Wednesday Apr 25, 2012 #

5 PM

Running (AZ) 1:15:00 [2] 17.0 km (4:25 / km)
shoes: Asics GT2160 #1

Relaxing run out to the aforementioned Caerlaverock Court in East Craigs and Cairnmount Road by Corstorphine Hill. Ploughing through the MT London specials.

Tuesday Apr 24, 2012 #

6 PM

Running warm up/down 45:00 [2] 10.0 km (4:30 / km)
shoes: Asics GT2160 #1

A bit faffy to start off with as I wasn't sure if my legs were recovered from the weekend sufficiently to play on the track: it seemed everytime I stood up today they'd got heavier! Anyway, up to Loathsome Road to give Tess her gym kit then headed west - wouldnit be to the track or Caerlaverock Court? Amazingly when I started running properly my legs felt pretty good so track was on! Arrived at Saughton just as the CAAC boys were gathering so abandoned my planned session and jumped in with them (after a good few warmup laps).

Running intervals 33:00 [5] 8.0 km (4:08 / km)
shoes: Asics GT2160 #1

20x400m off 45-30-15s recoveries @ "5km pace". Fun session hanging onto AnDoug's coattails. 70s for the first 10 then picked it up to 69s for the second half.
45s never felt so long compared to a 15s recovery!
Not sure I'm quite in 14:30 shape at the moment but nice to be running fast with a good group again. More of these sessions in coming weeks.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT2160 #1

Home.

Monday Apr 23, 2012 #

5 PM

Running 52:30 [2] 11.0 km (4:46 / km)
shoes: Asics GT2160 #1

You gotta love the 'easy 45' after three tough days: probably the toughest run of all!

Sunday Apr 22, 2012 #

Note

Photos from our weekends adventures here and a great panorama from the summit of Faochad here.

[sponsorship tart] The other purpose of the trip was to give our new Arc'teryx kit a good testing. I have to say I'm impressed. Picking a few highlights: the Aerios backpack is the comfiest running pack I've ever used and the perfect size for these kind of days and the new GoreTex ActiveShell used in the Beta FL lives up to it's billing of being a proper waterproof & breathable jacket for actually doing things in - something I've never thought PacLite was very good at. I was putting mine on when we finished our climbs and never really felt the need to take it off.[/sponsorship tart]

10 AM

Running long 2:40:00 [2] 19.0 km (8:25 / km) +1600m 5:56 / km
shoes: inov8 RocLite 312 GTX

Finished off the weekend (running wise at least) with a longer trip with easier climbs. Up Beinn Fhada with Tessa then over to A'Ghlas Bheinn on my own. Lovely run, stunning scenery, a few interesting birds (none as exciting as the Golden Eagle I spotted on the drive home though!) and amazingly legs still moving well. Fantastic weekend all round really.

Saturday Apr 21, 2012 #

9 AM

Running hills (Vertical) 40:18 [4] 2.65 km (15:12 / km) +800m 6:04 / km
shoes: inov8 RocLite 312 GTX

I've got a few Vertical KM races on the calendar this year - 1000m climb in as short a distance as they can find (one in Switzerland is 1.9km horizontal!) so part of the reason for heading to Kintail was the fact that the five sisters of Kintailmake up a wall 1000m high and pretty steep. So this was the first crack at that.
Unfortunately there wasn't a path on this route so it was pretty tough going, especially the last 300m or so but good tough training!
Route: from the Kintail battlesite carpark up to Bealach nan Spainteach on the five sisters ridge.

Running hills 50:00 [2] 5.0 km (10:00 / km) +200m 8:20 / km
shoes: inov8 RocLite 312 GTX

Along the ridge to Sgurr na Ciste Duibhe, the first of the sisters. Tessa got a bit Southern so we got to the summit then headed back to the car rather than forging along the snowy rocky ridge.

C • Compromise 3

3 PM

Running hills (Vertical) 37:50 [4] 2.4 km (15:46 / km) +880m 5:34 / km
shoes: inov8 RocLite 312 GTX

Second big climb of the day - up Faochag from the road. Steep again but at least there was a path this time so slightly quicker.

Running hills 1:10:00 [3] 10.0 km (7:00 / km)
shoes: inov8 RocLite 312 GTX

From Faochag round the ridge to Sgurr na Sgine then over the col to the bottom of the Forcan Ridge and down the climbers path to the road. Absolutely loving this path - nice surface, gorgeous views and good gradient for flying down.

Friday Apr 20, 2012 #

5 PM

Running hills 1:30:00 [3] 9.0 km (10:00 / km) +700m 7:12 / km
shoes: Adidas Swoop #10

Exam over, time to hit the hills. Long drive up to Glen Shiel then trip up the first Munro of the weekend: Carn Gluasaid. Had planned to go onto a couple of other summits but the top was a whiteout with big cliffs around so we made it into a one-top warmup for the weekend.

Thursday Apr 19, 2012 #

5 PM

Running (AZ) 55:20 [2] 12.6 km (4:23 / km)
shoes: Asics GT2160 #1

Post exam run home from Heriot Watt. Detoured from the canal to tick off Caerketton Cottages en route.
Exam went well but it always helps soothe the brain to get some miles in - feeling much more human by the end!

Running warm up/down 18:00 [2] 4.3 km (4:11 / km)
shoes: Asics GT2160 #1

10 mins at home then off to TT

Running 31:00 [4] 7.0 km (4:26 / km)
shoes: Asics GT2160 #1

Boglauf - 6x 750 hard, 500 easy.

Running warm up/down 13:00 [2] 2.7 km (4:49 / km)
shoes: Asics GT2160 #1

Wednesday Apr 18, 2012 #

4 PM

Running (AZ) 18:00 [2] 4.2 km (4:17 / km)
shoes: Adidas Swoop #9

Cadzow Place on London Road. The perfect place to start a...

Running hills (WASH) 55:00 [3] 12.0 km (4:35 / km) +450m 3:52 / km
shoes: Adidas Swoop #9

A return to the hills. Felt a bit rusty at first but got into it after a couple of climbs. Four good steep climbs finishing with the Devils Spine (2:33).

Tuesday Apr 17, 2012 #

8 AM

Running (Az) 54:30 [2] 13.0 km (4:12 / km)
shoes: Asics GT2160 #1

Morning stroll down the river to Cadiz Street.

Monday Apr 16, 2012 #

Note
(rest day)

Non-running day. Non-leaving the flat day actually. First day off for 7 weeks. The next seven weeks are going to be high quality so starting them fresh.

Sunday Apr 15, 2012 #

9 AM

Running long 2:12:00 [3] 33.2 km (3:59 / km)
shoes: Asics GT2160 #1

Standard Sunday run. Reduced group as CAAC stayed down in B'ham for a night out after the 6-stage yesterday - just Houston and me for the full distance with Ray up to the cut-off. Feeling much better than two weeks ago at the end despite going a minute or so faster - perhaps we were more even paced today.

Saturday Apr 14, 2012 #

8 AM

Running warm up/down (AZ) 32:00 [2] 6.5 km (4:55 / km)
shoes: Asics GT2160 #1

Running race (parkrun) 15:31 [5] 5.0 km (3:06 / km)
shoes: inov8 f-lite 230 #2

ParkRun - a bit slower than I was hoping for. A bit breezy and out on my own but felt like I was pushing hard. Looking forward to starting summer speedwork properly the week after next and getting the racing sharpness back.
Kms: 3:02, 09, 08, 06, 03 - headwind on the way out, getting stronger at the far end.

Running (AZ) 44:30 [2] 9.5 km (4:41 / km)
shoes: Asics GT2160 #1

The reason for yesterday's yo-yo was to make todays parkrun trip to Cramond coincide with Cadell's Row as the next stop on the AZ adventure. Nice cul-de-sac overlooking the river Almond. Lovely.

Friday Apr 13, 2012 #

12 PM

Running (AZ) 1:13:00 [2] 16.5 km (4:25 / km)
shoes: Asics GT2160 #1

Finished the B's! Bit of a yo-yo run - down to Bruce Place and Street in Newhaven and Leith respectively, back up to Byre's Court on the Royal Mile then down to Cables Wynd +House in Leith again! Right C's - here I come!

Thursday Apr 12, 2012 #

12 PM

Running (AZ) 1:10:00 [2] 16.5 km (4:15 / km)
shoes: Asics GT2160 #1

A double helping of Burnside to break my study day - first one beside Saughton Prison, the second out in East Craigs.

Wednesday Apr 11, 2012 #

Running (AZ) 1:15:00 [2] 18.5 km (4:03 / km)
shoes: Asics GT2160 #1

Chasing Tessa round her steady run route but with detours to visit Burnett's Close in the Old Town then Burnhead Crescent, Grove, Loan and Walk E&W over Gilmerton way. Back through Mortonhall.

Tuesday Apr 10, 2012 #

12 PM

Running (AZ) 1:14:00 [2] 17.0 km (4:21 / km)
shoes: Asics GT2160 #1

Winter is back. Sleety run out to Burnbrae (_, Avenue, Drive, Grove, (Park under construction) & Place. Legs feeling pretty good.

Monday Apr 9, 2012 #

9 AM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Adidas Swoop #10

Orienteering 31:47 [5] 6.0 km (5:18 / km) +235m 4:26 / km
shoes: Adidas Swoop #10

I knew no one was going to run away from me so I just needed a clean run: if that meant coming in with the bunch then so be it, we had the firepower to deal with that scenario later on.
As it was the climb to 1 was enough to string everyone out then I benefited from the short gaffle to get a lead. I pushed cautiously on from there, slowed down in the trickier controls then cranked it up again into the finish. 45s lead for Oleg to stretch then easy money for Scotia. Title retained, no fuss.
Map no route
Map with route

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas Swoop #10

Sunday Apr 8, 2012 #

8 AM

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Asics GT2160 #1

Leg loosener - Harrison Park.

1 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +150m 4:22 / km
shoes: VJ Integrators

Orienteering race 1:33:50 [4] 14.8 km (6:20 / km) +620m 5:15 / km
shoes: VJ Integrators

Well. Interesting race. Thought I was going well, no calamities through the first 10. Deliberately slowed down in the tricky control pick but still wobbled - Schorah got back infront of me. good again after that until 18 where I missed it (not by much - tracking shows me go right to it) but then climbed too high. Over a minute binned there and Schorah ahead again. On my own through 20-22, really slowed down but got them right. noticed that I was on 74' at the radio - thought I heard HH was 77' so took that as a good sign.
Then it went really wrong.
I caught Ant going up the hill to 23. We were running along the wall so I thought I would just sit in and deal with an energy gel before starting the push for home. That was a bad move as I lost the place and didn't have a plan. Cue much headless chicken impersonating concluding with me finding #118, checking code, seeing I had it, punching and heading on to 24. Only problem: #118 was 24. Took me 100m to figure that out then backtracked and sorted it out. 4+mins binned. Fine from there to the finish, chasing Ant down again. 5th behind a great run from Doug, 5th overall as well.
Map no route (but with mud - we need map bags!)
Map with route
So what have we learnt? I'm still not precise enough in the technical stuff. But remarkably I am quick. Despite CaB being one of the roughest bits of forest around WinSplits has me as being "fastest without mistakes". How the hell did that happen? I've not stepped in terrain since January! I spend hours each week squashing tarmac! Eh?

C • sorry 2

Saturday Apr 7, 2012 #

2 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2160 #1

Right glut really tightened up overnight so after a fair bit of stretching I pottered down the road to loosen it off. Right knee was pretty sore during the race, my guess is the tightness in the glut was pulling the knee out of alignment or something.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrators

To start

Orienteering race 32:48 [5] 5.5 km (5:58 / km) +250m 4:52 / km
shoes: VJ Integrators

I knew it was going to be tricky at the start. Everyone I talked to said it was vague or nebulous and had lost time. So I took care, checked off the veg boundaries and still binned over a minute on #1. Then I ran off without checking my my compass and found myself at three rather than two. Whoops. Janne would not have been impressed.
From two onwards I had a real "surrogate" Janne in the shape of Oli who punched just ahead of me. Since I knew where 3 was I surged ahead and from then on kept the pace fairly high and managed to keep Oli behind me. Apart from my knee hurting and a small wobble on 18 I really can't find fault with the rest of my race - I just need to sort my start out!
Map no route
Map with route

C • Oh man! 3

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrators

Jogging with Oli.

Friday Apr 6, 2012 #

8 AM

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics GT2160 #1

Shakeout round Harrison Park. Feeling good: it won't be my legs that stop me winning today.

2 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Urban Orienteering 5:00 [2] 1.2 km (4:10 / km)
shoes: inov8 roclite 285 #4

A few controls on the Dedridge training map.

Urban Orienteering race (JK Sprint) 14:37 [5] 3.8 km (3:51 / km)
shoes: inov8 roclite 285 #4

Clean race, easy running and forward planning. I'm getting the hang of this sprinting malarkey.
Map without Route
Map with route
Now, challenge for the rest of the weekend: orienteer as if you are showing Janne Salmi the way...

C • Whoop whoop! 1

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Thursday Apr 5, 2012 #

6 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT2160 #1

Urban Orienteering 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT2160 #1

Edinburgh Old town, a few controls just to get the systems sharpened up. I made some mistakes but they weren't my fault.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT2160 #1

Wednesday Apr 4, 2012 #

7 AM

Running (RR) 45:00 [2] 9.4 km (4:47 / km)
shoes: Asics GT2160 #1

AZ on pause for a taper week (next target is way out west) so a trip back to the old school rugby run route.

Tuesday Apr 3, 2012 #

1 PM

Running warm up/down (AZ) 24:00 [2] 5.3 km (4:32 / km)
shoes: Asics GT2160 #1

Study break through the snow/hail to Burlington Street in Leith.

Running 35:00 [4] 8.6 km (4:04 / km)
shoes: Asics GT2160 #1

Home via the Ferry Road cycle path for some intervals: 7x 3/1. More of a tempo pace than flat out intervals but a good session to break a long day at the books up.

Monday Apr 2, 2012 #

12 PM

Running (az) 1:10:00 [3] 15.4 km (4:33 / km)
shoes: Asics GT2160 #1

Recovery run round Burgess Terrace (off Dalkeith Road) and Burghtoft at the far end of Gilmerton. Pretty soggy by the end.

Sunday Apr 1, 2012 #

9 AM

Running long 2:14:00 [3] 33.0 km (4:04 / km)
shoes: Asics GT2160 #1

Standard Sunday run. Pace got a little toasty on the way back (<3:30/km) for a bit which was a bit like hard work.

I remember when a ton was a special thing. Did one by accident this week!

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