Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Jun 30, 2013:

activity

time

miles

Running

19:14:31

140.62

(8:13)

226.3

(5:06)

Orienteering

13:33:19

76.24

(10:40)

122.7

(6:38)

350

Urban Orienteering

2:21:19

21.31

(6:38)

34.3

(4:07)

Terrain Running

15:00

1.24

(12:04)

2.0

(7:30)

Total

35:24:09

239.41

(8:52)

385.3

(5:31)

350

2:24

0:00

» now

Sunday Jun 30, 2013 #

4 PM

Running 49:00 [3] 10.8 km (4:32 / km)
shoes: Asics GT2000 #1

Easy run then strides. Feeling better.

Saturday Jun 29, 2013 #

10 AM

Terrain Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: inov8 f-lite 230 #2

Serious windblow on the track to where the car parking should have been - about 100 trees down. Amusingly once we'd clambered over themwe found a Czech mini-van with an o-kite in the window stuck on the other side. Unlucky! On the way back two lumberjacks had appeared and were chainsawing a way through - it must have been fairly recent storm damage.

Orienteering intervals 48:00 [3] 5.5 km (8:44 / km)
shoes: VJ Intergrator #2

Middle course. More relevant for the middle selection race than any of the training we did last week! Took it in two control intervals, focusing on planning ahead and simplifying.

4 PM

Orienteering 1:02:00 [3] 8.0 km (7:45 / km)
shoes: VJ Intergrator #2

Back to the area of the middle selection race. Did the first three controls from that course to try and understand why it all went wrong. Still not that clear to me - I think mainly it was about height estimation but there was something slightly funny going on, particularly with the slope on three. After that turned north and did another course on the area we did trains on. Struggling on the hills - not at full fitness yet.

Friday Jun 28, 2013 #

1 PM

Running warm up/down 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics GT2000 #1

Heading down town.

Orienteering tempo 17:00 [3] 4.5 km (3:47 / km)
shoes: inov8 f-lite 230 #2

Finished GG's course from Tuesday then did a course Tessa planned me. Closer to target race pace and going ok. Still fighting a cold.

Thursday Jun 27, 2013 #

6 PM

Running 39:00 [3] 8.2 km (4:45 / km)
shoes: Asics GT2000 #1

Easy out and back on the ski trails. Still sluggish. Very hot and muggy.

Wednesday Jun 26, 2013 #

8 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230 #2

Urban Orienteering tempo 9:00 [3] 2.5 km (3:36 / km)
shoes: inov8 f-lite 230 #2

First half of a sprint course in eastern Joensuu. Stopped half way as I just wasn't able to hit race pace or focus - combination of lack of energy from the cold and legs still a bit tired from the weekend. Shame but now is the time to be cautious.

6 PM

Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: VJ Intergrator #2

Trying to find the start.

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: VJ Intergrator #2

Three loops in Lehmonharju, just north of Joensuu. Very tricky negative terrain. Huge storm threatening from the east although it just made a lot of noise without actually coming to anything - quite a spooky atmosphere for orienteering on your own though!

Monday Jun 24, 2013 #

7 AM

Running 20:00 [3] 3.5 km (5:43 / km)
shoes: Asics GT2170 #3 (winter colour

Shake out jog round park in Joensuu. Tight.

6 PM

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Easy run on ski trails. Throat tickly - caught the cold bug that was lingering around last week :(

Sunday Jun 23, 2013 #

Note

Maps from test race
Course
QuickRoute

2 PM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Asics GT2000 #1

Orienteering 1:46:15 [4] 19.9 km (5:20 / km) +350m 4:54 / km
shoes: VJ Intergrator #2

WOC Long Test race.

It's taken me a while to get round to writing this one up, partly because I wanted to get the map and Quickroute done first but also because I wasn't sure what I wanted to say.

After a fairly shoddy middle test race I think a few people had written off my relay team chances. I sort of had myself too. I knew I had a chance of a good result it this fast terrain but based on the relevan training we'd done I was going to make mistakes too. With first start of the GBR runners and a 15 minute gap ahead of me I was just aiming to hold off the guys behind me for as long as possible - I knew both Mark (3mins) and GG (6) were aiming to catch me.

The area was an absolute dream, a real orienteers paradise. Think of the best bits of Culbin, Loch Vaa and Inshriach all rolled together the covered in moss. My orienteering didn't quite math the quality of the terrain. Uncertainty on 1 and a faff around on 2 - only 30s but felt like more - didn't help me get into a good flow. I must've run fast on the long leg to 4 because despite a minute or so lost at the end I only lost 15s to the best Brit. With 2 mistakes in the first 4 (out of 31) I know it's only a matter of when I get caught now, not if. It doesn't improve any on the second long leg to 7 when again I faff around at the end of the leg, this time the faff is on the edge of the rougher marsh terrain and I lose a lot more time. Well if Mark was clean he would've passed me by now. Maybe other people are making mistakes too?

Number 10 is about the only leg I don't take the straight line on, partly due to the line I find myself taking through some green and the partly to give myself a good attack point - no more faffing around. I think this marked a subconscious change in my o approach. On the next leg rather than run hard on the bearing to a catching feature I ran hard on the bearing ticking off features as I passed them. And spiked the control. And the next one.

And then we were at the map exchange. All the maps still there - no one has sneaked past while I've been faffing. Half done, not great but could have even worse. On on!

The second half started much as the first half ended - good controlled orienteering. I made two small misses in the butterfly section, the first one I can't explain, the second was silly as it was in the same place were I wasted time on 7 (I actually found the later control then). But apart from those two misses I was orienteering really well - straight lines, grooving through the terrain picking up te shapes as I went. At the end of the butterfly I caught my 15 minute man an dragged him along for a couple of legs, then next thing I know we're at the far point of the area and turning for home. And I'm still feeling ok!

The rest of the course just sort of happened. I didn't get into the sort of top speed hammering that I finished the JK and BOC with but I didn't slow down either. I took a foolish straight route on another marsh crossing which cost me a minute - I never even thought to look for an alternative (I'd made a similar route choice error on 9 but hadn't realised at the time). And the I'm finished. No one caught me - it turned out Nixon had caught the bug that's going round and was suffering as early as 4. GG was almost on me at the end of the butterfly's but bonked just after that and had to crawl home from there.

So I finished 2nd Brit, 3 behind Ralph, 10 behind the best of the rest and 16 behind the master. Good enough to get a place in the relay team but not a performance I'm particularly proud of. I'd like to think that if Long was my aim I'd have spent more time understanding this terrain and wouldn't have been adapting my technique as I went. With a clean run...

Other interesting trivia is that this was my longest run distance wise since March. This really makes me realise the value of a strong winter base! Until recently I never thought I would run a WOC long. Maybe I never will but now I know that is a choice I've made.

Running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: VJ Intergrator #2

Along the road to pick up the gel packet I dropped en route to 10.

Saturday Jun 22, 2013 #

9 AM

Running 42:00 [1] 6.3 km (6:40 / km)
shoes: Asics GT2000 #1

Super slow motion jogging on trails around the forest we trained in on Wed pm.

Hard days hard, easy days easy.

Friday Jun 21, 2013 #

8 AM

Running 18:00 [1] 3.0 km (6:00 / km)
shoes: Asics GT2000 #1

Shake out.

3 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Orienteering race 57:24 [4] 7.0 km (8:12 / km)
shoes: icebug

Oh dear.

Had a plan, executed it quite brilliantly to #1, got over confident and hemorrhaged time on 2&3. Race over. Was ok from there to the end but the damage was done, the wind was out my sails and I was only cruising.

Route

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics GT2000 #1

Token jog.

10 PM

Running warm up/down 10:00 [1] 2.2 km (4:33 / km)
shoes: Asics GT2000 #1

Running intervals 25:00 [5] 4.0 km (6:15 / km)

Risky track session. Didn't feel the middle had taken too much out of me physically and keen to get some more speedwork in - I need a full day between speed session and the long race so the track had to be tonight.
10x400m off 1 min. Pit stop after 6 to say goodbye to Hector's curry. Was going well before that but struggled after it.
65-64-63-63-63-65-66-64-64-64. Decent workout.

Running warm up/down 9:00 [3] 1.5 km (6:00 / km)
shoes: Asics GT2000 #1

Dodging some absolutely stocious Finns.

Thursday Jun 20, 2013 #

5 PM

Running 46:00 [2] 10.4 km (4:25 / km)
shoes: Asics GT2000 #1

First full day of "working from Finland", easy explorations of the ski paths from Joensuu.

Wednesday Jun 19, 2013 #

10 AM

Orienteering 1:17:00 [2] 11.0 km (7:00 / km)
shoes: icebug

Sexy time in the long terrain. Tired.

C • good stamina 3

2 PM

Orienteering 36:00 [3] 5.5 km (6:33 / km)
shoes: VJ Intergrator #2

Faster pace work on another long relevant area.

Tuesday Jun 18, 2013 #

11 AM

Orienteering intervals 1:14:00 [3] 8.5 km (8:42 / km)
shoes: VJ Integrators

Trains with the boys on Tahkovaara. Not flying.

5 PM

Running warm up/down 17:00 [1] 3.5 km (4:51 / km)
shoes: Asics GT2000 #1

Urban Orienteering intervals 32:00 [5] 5.5 km (5:49 / km)
shoes: inov8 f-lite 230 #2

Three sprintervals close to hostel in Joensuu. Ave pace 3:30, 3:14, 3:29 but dsq in third (did a loop backwards).

C • sprint maps in Joensuu 4

Running intervals 11:00 [5] 3.2 km (3:26 / km)

Straight from Sprintervals onto the track for 2x1000m,2x400m just as the heavens opened. 3:00, 2:56, 67, 65. Would have liked to have been a wee bit sharper!

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 f-lite 230 #2

Monday Jun 17, 2013 #

11 AM

Orienteering 52:00 [3] 7.1 km (7:19 / km)
shoes: VJ Intergrator #2

Nice middle distance course - Perävaara. Going slowly and reading too much map detail, need to simplify more.

Running 13:00 [2] 3.0 km (4:20 / km)
shoes: Asics GT2000 #1

Forest roads.

Sunday Jun 16, 2013 #

10 AM

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT2000 #1

Jogged back to assembly from my luxurious bed for the night (back seats of the people carrier). Sold out of Jukola Buffs! My collection will have to remain at 14.

6 PM

Running 39:00 [2] 8.0 km (4:53 / km)
shoes: Asics GT2000 #1

Exploring the Joensuu "coast" with the boys. Did a bit more on my own since I raced yesterday and they all raced today.

Saturday Jun 15, 2013 #

10 PM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics GT2000 #1

Shaking out the days traveling.

Orienteering race 1:10:10 [4] 13.7 km (5:07 / km)
shoes: VJ Intergrator #2

Jukola first leg. 6th=. Job done - easy money!

C • Epic - made good viewing! 8

Friday Jun 14, 2013 #

6 PM

Running hills (FNHR) 46:00 [2] 8.0 km (5:45 / km)
shoes: inov8 roclite 285 #4

Saying goodbye to the office for a month with a trip up the Seat.

Thursday Jun 13, 2013 #

6 PM

Running (TT) 54:00 [3] 12.0 km (4:30 / km)
shoes: Asics GT2170 #3 (winter colour

Trotter Training: Father's Day Faffy Fartlek. Seven dads in the group, each got three minutes to be in charge. So ~21 minutes of mixed pace effort plus warm up and down and faffing between sets.

Wednesday Jun 12, 2013 #

6 PM

Running 59:00 [3] 11.0 km (5:22 / km)
shoes: Asics GT2170 #3 (winter colour

Gentle off road lap of Holyrood. Legs battered.

Tuesday Jun 11, 2013 #

8 AM

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics GT2170 #3 (winter colour

6 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230 #2

Urban Orienteering tempo 30:00 [3] 8.0 km (3:45 / km)
shoes: inov8 f-lite 230 #2

Two sprint courses in Inch Park & neighbouring housing estate courtesy of Ackers. Quite route choicey & runny. Pushing hard to try and catch Papa Cheps and HH.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230 #2

Monday Jun 10, 2013 #

7 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

6 PM

Running hills (mash) 1:19:00 [3] 13.0 km (6:05 / km)
shoes: inov8 roclite 285 #4

Mash with HH and hyperactive Papa Cheps.

Sunday Jun 9, 2013 #

7 AM

Running (NORT) 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics GT2000 #1

Saturday Jun 8, 2013 #

9 AM

Running (NORT) 20:00 [3] 3.5 km (5:43 / km)
shoes: Asics GT2000 #1

1 PM

Orienteering race (NORT) 1:34:00 [3] 14.0 km (6:43 / km)
shoes: VJ Intergrator #2

NORT final - long distance chasing start. Pretty knackered - gave everything yesterday. Started ok, caught a small group then binned a couple of minutes on a butterfly and never got going again.

Friday Jun 7, 2013 #

9 AM

Running warm up/down (NORT) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Urban Orienteering race (NORT) 12:45 [3] 3.5 km (3:39 / km)
shoes: inov8 f-lite 230 #3 (black)

Qualified 5th equal. Happy with that.

Running warm up/down (NORT) 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT2000 #1

3 PM

Running warm up/down (NORT) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Urban Orienteering race (NORT) 14:30 [3] 4.0 km (3:38 / km)
shoes: inov8 f-lite 230 #3 (black)

New WorldCup PB - 10th. Blog to come.

Running warm up/down (NORT) 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT2000 #1

Thursday Jun 6, 2013 #

10 AM

Orienteering (NORT) 35:00 [3] 5.0 km (7:00 / km)
shoes: VJ Intergrator #2

Wednesday Jun 5, 2013 #

7 AM

Running (NORT) 29:00 [3] 5.0 km (5:48 / km)
shoes: Asics GT2000 #1

4 PM

Running warm up/down (NORT) 12:00 [3] 2.5 km (4:48 / km)
shoes: Asics GT2000 #1

Urban Orienteering intervals (NORT) 15:00 [3] 4.0 km (3:45 / km)
shoes: inov8 f-lite 230 #3 (black)

Running warm up/down (NORT) 16:30 [3] 3.0 km (5:30 / km)
shoes: Asics GT2000 #1

Tuesday Jun 4, 2013 #

10 AM

Running warm up/down (NORT) 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2000 #1

Running warm up/down (NORT) 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT2000 #1

2 PM

Running tempo (NORT) 32:00 [3] 8.4 km (3:49 / km)
shoes: Asics GT2000 #1

Monday Jun 3, 2013 #

12 PM

Running (NORT) 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics GT2000 #1

Urban Orienteering (NORT) 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Sunday Jun 2, 2013 #

8 AM

Running (NORT) 24:00 [3] 4.3 km (5:35 / km)
shoes: Asics GT2000 #1

1 PM

Running warm up/down (NORT) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Orienteering race (NORT) 44:30 [3] 8.0 km (5:34 / km)
shoes: VJ Intergrator #2

Running warm up/down (NORT) 1 [3] 0.0 km (16:40 / km)
shoes: Asics GT2000 #1

Saturday Jun 1, 2013 #

1 PM

Running warm up/down (NORT) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Urban Orienteering race (NORT) 18:04 [3] 4.8 km (3:46 / km)
shoes: inov8 TrailRoc 235

http://murraystraining.blogspot.co.uk/2013/06/spri...

Running warm up/down (NORT) 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT2000 #1

8 PM

Running (NORT) 29:00 [3] 5.5 km (5:16 / km)
shoes: Asics GT2000 #1

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