Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Nov 30, 2013:

activity

time

miles

Running

16:28:46

123.72

(8:00)

199.1

(4:58)

2200

Orienteering

3:05:30

15.97

(11:37)

25.7

(7:13)

Terrain Running

1:50:00

7.46

(14:45)

12.0

(9:10)

500

Cycling

1:41:00

Faffing in the gym

1:00:00

Total

24:05:16

147.14

(9:49)

236.8

(6:06)

2700

3:02

0:00

» now

Saturday Nov 30, 2013 #

11 AM

Cycling 1:41:00 [3] 0.0 km
shoes: Bike: Trek 1.9

The "four bridges" tour from JJ's: Nethy, Coylum, Carr & Dulnain. 30 miles in good conditions - a bit rusty on the bike handling though so fairly mincing on the bends and downhills.

Friday Nov 29, 2013 #

6 PM

Faffing in the gym 13:00 [3] 0.0 km
shoes: inov8 f-lite 230 #2

What is the best training session you can do in 15 minutes?
Work is going crazy at the moment and we were heading up north so I had a strict curfew - had to leave the gym at 18:30. That seemed fine at 5pm but when I left my desk at 18:13 I was up against it to get a session in! 3 mins to get changed, 3 minute warm up then 10x 45/15 on the spin bike, 1 min to tidy up and leave on time. Job done.

Wednesday Nov 27, 2013 #

9 AM

Faffing in the gym 15:00 [3] 0.0 km
shoes: inov8 f-lite 230 #2

No adverse reaction to last nights little spin so I can start to build up the volume on the spinning to get the cardio system back on track. Still on Tommy The Who while spinning but was rediscovering my adolescent punk scene with some NoFX while on FRS&S - best faffing soundtrack I've come across.

6 PM

Faffing in the gym 22:00 [3] 0.0 km
shoes: inov8 f-lite 230 #2

Usual NoFX inspired FRS&S then a huge 22 spin. Was going to do 22 but had 2 mins left on Tommy so took a risk and carried on.

Tuesday Nov 26, 2013 #

6 PM

Faffing in the gym hills 10:00 [3] 0.0 km
shoes: inov8 f-lite 230 #2

10 mins spinning to see if I got a rection from the PT. Watching Tommy The Who, which I've never seen before although I've had the soundtrack for years. It’s pretty odd.
Also did a good hour of foam rolling, stretching and strength work.

Monday Nov 25, 2013 #

Note

PT flared up pretty badly after last weeks run so the last 7 days have been exclusively focused on stretching and strengthening. Have tried spinning but even that feels awkward. ED champs is looking unlikely so replanning for a gradual build up towards Christmas then start the winter again in January. Fingers crossed!

C • A good chepic will sort you out on the 29th 1

Monday Nov 18, 2013 #

6 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT2000 #2

Loop round Duddingston. Cut short to help recover from yesterday but knee became a bit of a pain in last couple of miles and was very sore afterwards. Boo.

Sunday Nov 17, 2013 #

11 AM

Running hills 3:02:00 [3] 24.0 km (7:35 / km) +1500m 5:47 / km
shoes: inov8 RocLite 312 GTX

Long pack hill run with the boys. Bheinn Glas, Ben Lawers, An Stuc, Meall Garbh, Meall Greigh then long run back around the flanks. This is what we do, this is how we do it.

Saturday Nov 16, 2013 #

10 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 RocLite 312 GTX

Running intervals 30:00 [3] 4.0 km (7:30 / km) +600m 4:17 / km
shoes: inov8 RocLite 312 GTX

SEDS Winter Running Weekend.
Good hill reps session in a hurricane on Meall nan Tarmachan: 10x 2 on 1 off. The wind was really something quite incredible and as such we turned at the Munro top (920m) rather than pushing on to the full summit (1040m). Another day this will make a pleasant little potter, but not today!

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 RocLite 312 GTX

Back from the top.

1 PM

Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: VJ Integrator #3

Bog roll hanging in Dunalastair for the second ever orienteering-biathlon-with-darts to be held in Scotland. Had planned to run it myself but in the end stayed at the oche to manage the darting which provided much amusement. HH won after a jury forgave his going the wrong way round a loop. Tessa got very angry with her darts/orienteering/me but has forbidden me from putting the amusing video of this online.

3 PM

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: VJ Integrator #3

Middle distance course on Dunalastair from the oche back to the car: basically the JK course in reverse with a bit more on the warm up map. My enthusiasm was directly proportional to the daylight.

Friday Nov 15, 2013 #

6 PM

Running 51:50 [3] 9.0 km (5:46 / km)
shoes: Asics GT2000 #2

Jogging with Tessa. Through the bog then rockfall dodging on the Radical Road.

Thursday Nov 14, 2013 #

6 PM

Running 1:15:00 [3] 16.0 km (4:41 / km)
shoes: Asics GT2000 #2

Plan A: first big interval session of the winter, postponed from two weeks ago.
Plan B: Itenburgh 2x15mins session
Plan C: Trotter Training.
Plan D: faff around then go for a run.

Plan D.

Wednesday Nov 13, 2013 #

5 PM

Running tempo 1:18:00 [3] 20.0 km (3:54 / km)
shoes: Asics GT2000 #2

Midweek moderate mileage with the Wednesday social club.

Tuesday Nov 12, 2013 #

8 PM

Running 1:08:00 [3] 16.5 km (4:07 / km)
shoes: Asics GT2000 #2

Innocent 10. Enjoying the new shoe groove.

Monday Nov 11, 2013 #

5 PM

Running 1:03:00 [3] 14.5 km (4:21 / km)
shoes: Asics GT2000 #2

Trainspotting 9.

Sunday Nov 10, 2013 #

11 AM

Orienteering 51:30 [3] 8.5 km (6:04 / km)
shoes: VJ Integrator #3

Brown course at Coulmony. Delightful area for feel good orienteering. Working on the same techniques as Rogie but in a competitive setting and with the lights turned on. Made the same mistakes as Hector and JT on 12 and 19. Unplanned chasing start came to the boil nicely as I caught JT, Tess and Jess with 2 controls to go - I was feeling the pressure leading into the last control knowing there were domestic bragging rights on the line!

Terrain Running 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ Integrator #3

Back out on a Garmin hunt - found it, with a knackered strap, in the pile of windblow I'd unnecessarily clambered through on 16-17.

2 PM

Terrain Running hills 1:30:00 [3] 9.0 km (10:00 / km) +500m 7:50 / km
shoes: inov8 RocLite 312 GTX

A moderately spectacular hill run to finish the weekend off, up Geal Charn, a Corbett on the northern edge of the Cairgorms. Crunchy snow was hard work for the top 200m but made the descent much better as I could fly down the hill with no worries about the dreaded PT resurfacing. Gorgeous views of Ben Avon and the Cairngorm massif to the south and all of NE Scotland the other way.

Saturday Nov 9, 2013 #

11 AM

Orienteering 24:00 [3] 3.0 km (8:00 / km)
shoes: Adidas Swoop #10

Collect S6D training controls in from Littlemill. Mostly on paths.

1 PM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Adidas Swoop #10

Running race 40:26 [3] 8.9 km (4:33 / km)
shoes: Adidas Swoop #10

Knockfarrel Hill Race. A better than expected mostly trail course with a couple of brutally steep (clinging on to clumps of grass) climbs. Given gammy leg and lack of speed in recent training I had no interest in taking it out hard so I spent as much of the race in second as I could. This plan failed when Colin Donnely realised who the guy in brown lurking on his shoulder was and promptly capitulated before the second climb. Once he vanished Ross Campbell caught me up on the downhill. I did enough to hold him up on the narrow paths and then sprinted past him in the final couple of hundred meters - like taking candy from a baby (or £30 of Run4It vouchers from a junior hill runner).

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Adidas Swoop #10

Orienteering 45:00 [3] 5.7 km (7:54 / km)
shoes: inov8 o-roc 280

Hector's WOC Final course on Rogie in the gathering gloom (with a torch). First O session of the 2014 campaign with a focus on middle distance style simplification, traffic lighting and planning ahead. It went well but I stopped when I felt the intensity dropped.

Thursday Nov 7, 2013 #

7 PM

Running 1:05:00 [3] 14.5 km (4:29 / km)
shoes: Asics DS Trainer #1

Trainspotting 9. Got caught in the most almighty deluge a mile from home, soaked to the skin within seconds & freezing cold. Loving it.

Wednesday Nov 6, 2013 #

5 PM

Running 52:00 [3] 11.4 km (4:34 / km)
shoes: Asics DS Trainer #1

Three in a row! 12 laps of the meadows in the last three days. It amazes me how many other people you see just lapping the meadows. Get out and explore, people! There's lots of running out there!

Tuesday Nov 5, 2013 #

6 PM

Running 51:30 [3] 11.4 km (4:31 / km)
shoes: Asics DS Trainer #1

A rare thing: exactly the same run as yesterday. Got passed by the Itenburgh group at one point, a healthy size group and looking pretty speedy. But they're not doing the sessions I'd like to do. Hmm.

C • Sessions 1

Monday Nov 4, 2013 #

5 PM

Running 51:30 [3] 11.4 km (4:31 / km)
shoes: Asics DS Trainer #1

Keeping it flat - knee liking it. Four laps of the Meadows. Not particularly inspiring but got it done.

Sunday Nov 3, 2013 #

10 AM

Running 50:00 [3] 10.0 km (5:00 / km) +100m 4:46 / km
shoes: inov8 RocLite 312 GTX

8km on nice track beside the River Wye after Kath Macmillan's wedding. Knee fine on the flat, particularly running at Tessa pace and in forefoot striking inov8s. We then climbed up to Symonds Yat to watch Kath and Rob climb the pinnacle in their wedding garb - knee didn't like that so much but it was worth it for the photos of the bride on top of the rock!
Long drive home - suspect some of my knee problem is due to too much time in the car recently (hamstrings shortened etc.).

Saturday Nov 2, 2013 #

8 AM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Managed 4 minutes of proper running before knee became uncomfortable again. Sacked it off and cheered on Tessa in the Worcester ParkRun instead.

Friday Nov 1, 2013 #

12 PM

Running 38:30 [3] 8.5 km (4:32 / km)
shoes: Asics DS Trainer #1

Running feels weird.

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