Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Jun 30, 2015:

activity

time

miles

Running

35:03:56

278.6

(7:33)

448.37

(4:42)

975

Urban Orienteering

4:01:27

34.13

(7:04)

54.93

(4:24)

Orienteering

1:09:05

6.84

(10:06)

11.0

(6:17)

Total

40:14:28

319.57

(7:33)

514.3

(4:42)

975

2:41

0:00

» now

Tuesday Jun 30, 2015 #

7 AM

Running 40:55 [3] 9.25 km (4:25 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Out sharp to get back before boiler man arrived.

6 PM

Running warm up/down 18:00 [3] 4.5 km (4:00 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 20:00 [3] 5.0 km (4:00 / km)
shoes: inov8 f-lite 230 #2

5x1000 off ~75s.
2:53,53,54,56,53.
Reading maps/planning routes in the recovery.
Pleased to hold the pace off a shorter recovery than recent sessions. Somewhat different conditions to the last session of km reps in Göteborg at the start of the month.

Running warm up/down 15:50 [3] 2.6 km (6:05 / km)
shoes: Asics Kayano #2 (orange)

New PW for the shuffle home?

Monday Jun 29, 2015 #

Note
(rest day)

Another big block starts tomorrow.

Sunday Jun 28, 2015 #

10 AM

Urban Orienteering intervals 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics Kayano #2 (orange)

Starts training in Bannockburn. 34 controls + ~12 starts and finishes. Pretty familiar with this terrain now.

Urban Orienteering tempo 28:00 [3] 6.3 km (4:27 / km)
shoes: inov8 f-lite 230 #3 (black)

Double-length sprint (61c) in a cool new area. Intense!

Saturday Jun 27, 2015 #

10 AM

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Orienteering 27:00 [3] 3.5 km (7:43 / km)
shoes: VJ Integrators #4

Successfully distracting Hollie at relay training.

5 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Lapping a very small carpark.

Urban Orienteering race 14:07 [3] 3.7 km (3:49 / km)
shoes: inov8 RocLite 243

Squad sprint relay training. Technically quite poor actually but great fun and perfectly organised.

Urban Orienteering warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics Kayano #2 (orange)

Control collecting.

Friday Jun 26, 2015 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering intervals 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 RocLite 243

Awesome super relevant WOC sprint training in [redacted].

Urban Orienteering 12:00 [3] 3.0 km (4:00 / km)
shoes: inov8 RocLite 243

This area was awesome.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: inov8 RocLite 243

3 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 RocLite 243

Orienteering 27:00 [3] 4.0 km (6:45 / km)
shoes: inov8 RocLite 243

Mixed Sprinty Relay. I was terrible.

Urban Orienteering 13:00 [3] 3.0 km (4:20 / km)
shoes: inov8 RocLite 243

Urban leg. Not into it today.

Thursday Jun 25, 2015 #

9 AM

Running 40:28 [3] 9.35 km (4:20 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Schorah and Hoddy for company.

Wednesday Jun 24, 2015 #

7 AM

Running 40:02 [3] 9.35 km (4:17 / km)
shoes: Asics Kayano #2 (orange)

Moving ok.

6 PM

Running 9:30 [3] 2.2 km (4:19 / km)
shoes: Asics DS Trainer #1

Running tempo 27:00 [3] 6.8 km (3:58 / km)
shoes: Asics DS Trainer #1

Standard 3x2mile tempo-tempo-race session with a couple of twists. Firstly Coombs joined me for the first two reps (cutting corners to keep me honest) 10:10 (5:05,5:03) 10:10 (5:02,5:08).

Running race 9:17 [3] 3.22 km (2:53 / km)
shoes: Asics Hyperspeed #2

Then the race was pretty strong and fast! Lawler & Renault took it out quickly and I was hanging on in 5th after the first km. they faded but I thought - hey, we've come this far, this fast, so let's try and keep it going. Dougie Selman came with me and from there we duked it out to the finish - I pressed the power button again on the home straight to get the w. 4:40/4:37. New PB - about 20s faster than I've done in a session before and 7s faster than my old pb.

Solid.

C • solid 2

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics DS Trainer #1

Wrecked.

Tuesday Jun 23, 2015 #

8 AM

Running 42:00 [3] 9.35 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

Creaky.

6 PM

Running 49:00 [3] 11.5 km (4:16 / km)
shoes: Asics Kayano #2 (orange)

Cruisey round the Seat.

Monday Jun 22, 2015 #

7 AM

Running 40:35 [3] 9.35 km (4:20 / km)
shoes: Asics Kayano #2 (orange)

Carrick Knowe. Very sleepy but legs ok.

6 PM

Running warm up/down 19:00 [3] 4.2 km (4:31 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 24:00 [3] 5.0 km (4:48 / km)
shoes: inov8 f-lite 230 #2

2000-1500-1000-500 off 3-2.5-2 min recoveries.
5:44 (2:55/2:49) - 4:22 (2:56/1:26) - 2:53 - 1:22.
Another solid session in the bank.

C • "solid" 2

Running warm up/down 14:12 [3] 2.7 km (5:16 / km)
shoes: Asics Kayano #2 (orange)

Sunday Jun 21, 2015 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Before/during/after.

Urban Orienteering 17:30 [3] 4.0 km (4:23 / km)
shoes: Asics Kayano #2 (orange)

Cruisey sprint at North Muirton with the gang. Easy day after yesterdays over exuberance.

Saturday Jun 20, 2015 #

8 AM

Running 30:40 [3] 6.6 km (4:39 / km)
shoes: Asics Kayano #2 (orange)

Jogged down to Loch Morlich from Badaguish.

Running tempo 24:00 [3] 6.56 km (3:40 / km)
shoes: inov8 roclite 285 #4

Gordon-Beckett wedding race. Cruised along to Cairngorm YH with the pack, put an honest effort in up the hill to break free then slowed to wait for some company (Andy F and Al A) for the return leg then kicked for home (~4:40 final mile, slightly downhill?) and the win. Won a Liechtenstinian (?) cow bell. Nice.

Running warm up/down 35:00 [3] 6.56 km (5:20 / km)
shoes: inov8 roclite 285 #4

Started jogging back along the course to cheer the others in then Claire G (bride) shouted to ask me to collect the mile markers in for her - so a slightly longer warm down than planned. That's fine though as all we're doing for the rest of the day is eating food and going for a wee walk...

1 PM

Running hills 1:12:00 [3] 9.0 km (8:00 / km) +700m 5:46 / km
shoes: inov8 roclite 285 #4

…which was a fine plan until people started putting on their running kit to get to the ceremony (at the Ptarmigan restaurant). Given that I don't particularly like walking up hills the obvious thing to do was join them. Did a new route (to me) into Coire an t-Sneachda and up the goat track then up to Cairngorm summit. With AlA, AndyF and DanG. Slow jog back to Coire Cas down the ridge path after the ceremony, at which I had the same outfit as the bride - brown down jacket and brown wooly hat!

Friday Jun 19, 2015 #

Running 41:25 [3] 8.9 km (4:39 / km)
shoes: Asics Kayano #2 (orange)

MJ. Threw in 6x10s hill strides up the steps from WoL to Roseburn Path.

7 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Jogging in fat shoes.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ iRock #1

Jogging in grippy shoes.

Urban Orienteering warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: VJ iRock #1

Course my mum planned for me on the warm-up map. Made a howler on #2 - didn't count how many paths to cross and turned in one too soon.

Urban Orienteering race 13:27 [3] 3.85 km (3:30 / km)
shoes: VJ iRock #1

Bannockburn WRE Sprint. Probably the best race I've run this year, both physically and technically. Technically I lost <10s on errors - ran past #8 when I had my head in the map planning #9 and let my instincts overrule the map with the route to #17. Physically I felt great, it was like I had a boost button available to push when I had space to open up and run. Very satisfying.

C • Good work :) 2

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Jogged to the start and back with Schminty.

Thursday Jun 18, 2015 #

7 AM

Running 41:57 [3] 8.9 km (4:43 / km)
shoes: Asics Kayano #2 (orange)

Inverleith MJ. Just letting it happen.

Wednesday Jun 17, 2015 #

8 AM

Running 43:00 [3] 8.9 km (4:50 / km)
shoes: Asics Kayano #2 (orange)

Inverleith MJ. Decidedly not light and fresh today.

6 PM

Running warm up/down 22:16 [3] 4.9 km (4:33 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics Hyperspeed #2

Good session: 2x mile, 2x half mile.
Chased Coombs for the first mile (4:30)
Won the meadows race, just, for the second (4:29)
Drowned in lactate for the first half mile (2:33 - pedestrian/sufferfest)
Improved a bit for the second (2:22).
Rests were 2:45, 3:00, 2:00.
It was always going to be tough on the half miles after the race, and the sprint finish to the race probably didn't help so I was happy to just grind it out. Really happy with the first two reps.

C • Welcome 5

Running warm up/down 19:50 [3] 3.7 km (5:22 / km)
shoes: Asics Kayano #2 (orange)

A very slow end to a very good block of training. Easy day tomorrow!

Tuesday Jun 16, 2015 #

7 AM

Running warm up/down 39:40 [3] 8.9 km (4:27 / km)
shoes: Asics Kayano #2 (orange)

Inverleith mj. I really like the FFS album.

6 PM

Running 1:12:20 [3] 17.6 km (4:07 / km)
shoes: Asics Kayano #2 (orange)

Innocent 10. Was prepared to cut this off and make it a 6 but felt surprisingly light and smooth once I got going so did the full loop. Cruising at 3:5x/4:0x for most of it, slower first and last couple of km.

Monday Jun 15, 2015 #

7 AM

Running 40:28 [3] 8.9 km (4:33 / km)
shoes: Asics Kayano #2 (orange)

Inverleith morgonjogging. Definitely jogging today - tired. That's sort of the point though.

6 PM

Running warm up/down 17:00 [3] 4.2 km (4:03 / km)
shoes: Asics Kayano #2 (orange)

Took the afternoon off work to have a nap. The joys of working part time. Feeling very refreshed for this session.

Running intervals 19:40 [3] 4.0 km (4:55 / km)
shoes: inov8 f-lite 230

10x400m off 60s. A classic session: starts feeling fast, you think you're going to be able to pick it up by the end, then around 2/3s of the way through your legs start to tie up, stride length shortens and it becomes a real battle just to maintain your pace. Dropped to 65s on reps 5, 8 & 9; 64s otherwise. I last did this session exactly a year ago where I put in a few 63s but that night I had Tessa pacing me on the final 50m each time and I only had 50 miles in my legs - not the 100 I have now!

Running warm up/down 15:20 [3] 2.9 km (5:17 / km)
shoes: Asics Kayano #2 (orange)

Sunday Jun 14, 2015 #

8 AM

Running 1:24:00 [3] 19.7 km (4:16 / km)
shoes: Asics Kayano #2 (orange)

Hpsr. Tied after stating up late watching Jukola.

Saturday Jun 13, 2015 #

9 AM

Running 42:00 [3] 9.25 km (4:32 / km)
shoes: Asics Kayano #2 (orange)

4 PM

Running warm up/down 22:40 [3] 4.8 km (4:43 / km)
shoes: Asics Kayano #2 (orange)

To the track. It was locked, faffed a little then worked out a plan B on the canal.

Running 31:30 [3] 8.0 km (3:56 / km)
shoes: inov8 f-lite 230 #2

4x2km off 2 mins. 6:15,13,22,14. Decent work in cool breezy conditions.

Running 18:20 [3] 3.75 km (4:53 / km)
shoes: Asics Kayano #2 (orange)

Friday Jun 12, 2015 #

8 AM

Note

Walked down Capelaw with Tess.

12 PM

Running warm up/down 15:40 [3] 3.33 km (4:42 / km)
shoes: inov8 RocLite 243

Urban Orienteering 20:38 [3] 4.6 km (4:29 / km)
shoes: inov8 RocLite 243

Rerunning RtC Edinburgh race. Struggled to get to race pace and the route off the esplanade was closed so I just jogged the long way round.

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: inov8 RocLite 243

Jogging home via R&B to pick up my BR5 prizes. New kit!

6 PM

Running 39:06 [3] 9.25 km (4:14 / km)
shoes: Asics Kayano #2 (orange)

Evening jog. Felt quite good.

Thursday Jun 11, 2015 #

7 AM

Running 40:27 [3] 9.25 km (4:22 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Moving reasonably well for a post-session day.

5 PM

Running 1:05:35 [3] 12.9 km (5:05 / km) +275m 4:36 / km
shoes: Asics Kayano #2 (orange)

Cavorting about the sunny seat.

8 PM

Note

Walked up Capelaw with Tess.

Wednesday Jun 10, 2015 #

7 AM

Running 40:26 [3] 9.25 km (4:22 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Pleasant.

6 PM

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 22:00 [3] 4.8 km (4:35 / km)
shoes: inov8 f-lite 230

4x1200m off 2 minutes. 3:26,25,29,35. First two pretty good but couldn't find a last lap pick up on the last two. Still some solid work on a very pleasant evening.

Running warm up/down 14:00 [3] 2.8 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Tuesday Jun 9, 2015 #

7 AM

Running 40:22 [3] 9.25 km (4:22 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg.

6 PM

Running 1:05:00 [3] 15.1 km (4:18 / km)
shoes: Asics Kayano #2 (orange)

Cruisey on the railway lines. Could have got carried away but kept a limit on it.

Sunday Jun 7, 2015 #

7 AM

Running 39:05 [3] 8.0 km (4:53 / km)
shoes: Asics Kayano #2 (orange)

Legs screaming.

3 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering tempo 13:22 [3] 3.9 km (3:26 / km)
shoes: inov8 f-lite 195 #1

The plan was to go to the track and run a 5000m time trial today to see how much performance is impacted when running three sprint races on consecutive days. It turned out to be horrendously windy so I decided |I wasn't going to learn much from that. Instead I went and reran yesterdays course. Targets:
Sub 15
Quicker than next fastest Brit (Schminty 14:24)
Quicker than Spongey without his mistake (14:10)
Quicker than me (13:57)
Quicker than Kris (13:43)
Quicker than Kris without his punching problems (13:33)
Quicker than Yannick (13:07).
Pleasantly surprised to achieve all but one of these! I took a few different routes and ironed out the mistake on 10 but even on the legs witht he same route my splits are favourable - advantage of knowing where I was going more than cacelling out any extra fatigue in my legs. Unfortunately my GPS trace is useless so I can't do a more detailed analysis.
Very hard to draw any firm conclusions on what this means for WOC but it was a useful exercise nonetheless.

C • conclusion 2

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Saturday Jun 6, 2015 #

8 AM

Running 22:56 [3] 5.1 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

2 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering race 13:57 [3] 3.9 km (3:35 / km)
shoes: VJ iRock #1

World Cup Individual. Course void due to SI-air problems. Happy with how I executed my run technically but I felt very flat physically - didn't have much zip or power in my legs.
Time loss on 3 (long leg, maybe 10s due to route choice and 10s of running speed), 8 (route choice but I would do the same, or similar route again), 10 (silly mistake - two gates into the park and I'd only seen one on the map. I had taken a good look at it though - just a sort of bad luck), 12 (minor route choice error plus silly flowerbeds - not on the map but partially taped in the terrain).
I also lost 5s when my punch didn't register at #2 and I had to go back (estimated from the tracking) - 5s would have moved me from 19th to 14th on the unofficial results, but I don't know how much other guys were affected.
Quite an easy sprint course - maybe I gave it too much respect.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

6 PM

Running 27:33 [3] 5.85 km (4:43 / km)
shoes: Asics Kayano #2 (orange)

Friday Jun 5, 2015 #

8 AM

Running 22:53 [3] 5.0 km (4:35 / km)
shoes: Asics Kayano #2 (orange)

4 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Orienteering race 15:05 [3] 3.5 km (4:19 / km)
shoes: VJ iRock #1

World Cup Sprint Relay. Out in 15th, 28s down. Fast start, spiked #1 and got the route choice right for #2 - picked up a few places and on Bostrom's shoulder at this point. Missed 5-10s on #3 and #4 in the forest though and dropped into the second pack. Kept running aggressively , taking straight routes where possible and watching the guys ahead of me to try and get good lines but it was really difficult to move up. Back in 10th, 28s down. Kris and Cat ran well to finish in 8th (5th Nation).
Not overly enamoured with the Norwegian planning - 3 & 4 would have been fine on a middle distance course but there was nothing "sprinty" about them and a lot of the rest of the course was spent off-track, which seems to have been the best tactic. We'd agreed as a team to just get on with the courses we were given but I don't think I handled the tricky controls well - I was definitely running in sprint-mode when I should have engaged my forest brain for a bit.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Thursday Jun 4, 2015 #

11 AM

Running 22:06 [3] 4.5 km (4:55 / km)
shoes: Asics Kayano #2 (orange)

Plus 6x10s hill sprints.

Wednesday Jun 3, 2015 #

11 AM

Running 33:51 [3] 7.0 km (4:50 / km)
shoes: Asics Kayano #2 (orange)

Tuesday Jun 2, 2015 #

10 AM

Running warm up/down 21:43 [3] 4.4 km (4:56 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 27:20 [3] 6.1 km (4:29 / km)
shoes: inov8 f-lite 230 #3 (black)

Running warm up/down 26:26 [3] 4.9 km (5:24 / km)
shoes: Asics Kayano #2 (orange)

8 PM

Running 25:02 [3] 4.6 km (5:27 / km)
shoes: Asics Kayano #2 (orange)

Monday Jun 1, 2015 #

9 AM

Running warm up/down 23:30 [3] 4.1 km (5:44 / km)
shoes: inov8 f-lite 230 #3 (black)

Urban Orienteering 14:09 [3] 3.43 km (4:08 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint training in Göteborg. Suburban Scandinavian domiciles, standard. Very wet on the grass though.

Urban Orienteering 12:17 [3] 2.75 km (4:28 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint two on last year's Euromeeting map. Faffy at the start but OK after that. Focusing on the process.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Misc jogging.

5 PM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

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