Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Nov 30, 2017:

activity

time

miles

Running

20:47:05

156.34

(7:59)

251.6

(4:57)

2220

Terrain Running

1:02:00

5.84

(10:37)

9.4

(6:36)

Orienteering

45:00

4.35

(10:21)

7.0

(6:26)

Urban Orienteering

39:00

5.18

(7:32)

8.33

(4:41)

Total

23:13:05

171.7

(8:07)

276.33

(5:02)

2220

2:49

0:00

» now

Thursday Nov 30, 2017 #

6 PM

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics Gel Luminous

Trotter training, standrews style.

Wednesday Nov 29, 2017 #

Running 54:00 [3] 10.2 km (5:18 / km)
shoes: Asics Gel Luminous

Tuesday Nov 28, 2017 #

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics Gel Luminous

Wednesday Nov 15, 2017 #

Running 26:00 [3] 5.1 km (5:06 / km)
shoes: Asics Gel Luminous

Monday Nov 13, 2017 #

Note
(rest day)

DOMS day. Calf not great either.

Sunday Nov 12, 2017 #

9 AM

Running 1:08:30 [3] 16.3 km (4:12 / km)
shoes: Asics GT3000 #1

HPSR fun size. Out with the boys, back with Jill.

12 PM

Urban Orienteering 39:00 [3] 8.33 km (4:41 / km)
shoes: VJ iRock #2

Tinto Triple pt3: Biggar urban. Fairly straightforward. Got confused about the OOB on the golf course so had to run back at one point. Calf seized up with 500m to go - so I hobbled to the line for my last finish as an M21. Seems appropriate!

C • His last bow 8

Saturday Nov 11, 2017 #

1 PM

Running warm up/down 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics Gel Fuji #2

Symington to Tinto car park, road route.

Running race 32:05 [3] 7.0 km (4:35 / km) +510m 3:22 / km
shoes: Asics GT3000 #1

Tinto HR. Second time doing this race, the first was 12 years ago! Training has been reasonable recently and TomM reckoned the record was gettable here (he claims to have done the climb in 18 minutes in training, leaving 12 for the descent which has a Strava record of <10) so I set off strongly from the start.

Unfortunately I added a little detour on the climb where I followed a tape which turned out to be the junior race route rather than a flagged bit of course. I popped out in about 20th place, behind the old men and leading women. I steadily worked my way through, eventually passing AlA and a young guy just before the summit. The descent was fun and felt quite fast and I held on to get the win.

Stravanalysis suggests that the detour added at least 1:35, but I was 45s down on the descent CR, so might have been about 30s off the record (29:58). How much did I ease off when it became clear the record wasn't on? Hard to say, but not that much, I suspect.

Running warm up/down 1:00:00 [3] 8.9 km (6:44 / km) +410m 5:29 / km
shoes: VJ iRock #3

Back to Symington, over the hill.

6 PM

Orienteering race (Night) 45:00 [3] 7.0 km (6:26 / km)
shoes: VJ Integrators #4

Tinto Twin night. Apparently I was stationary for about four minutes. That's about right. I was rubbish.

Friday Nov 10, 2017 #

12 PM

Running 51:00 [3] 10.2 km (5:00 / km)
shoes: Asics GT3000 #1

Very slow. Not very easy.

Thursday Nov 9, 2017 #

6 PM

Running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Asics GT3000 #1

Terrain Running 30:00 [3] 4.6 km (6:31 / km)
shoes: icebug

Terrain Thursday solo: 6x4/1 starting by Dreg barracks and heading under bypass into N Pentland woods.

Wednesday Nov 8, 2017 #

6 PM

Running 1:37:00 [3] 21.3 km (4:33 / km)
shoes: Asics GT3000 #1

Solo and headphones died in first kilometre so just me and my thoughts. Enjoyed it. Innocent/Prom/Seafield/Jock's Lodge.

Tuesday Nov 7, 2017 #

6 PM

Running 48:30 [3] 10.1 km (4:48 / km)
shoes: Asics GT3000 #1

Started feeling alright but sluggish by the end. A few strides perked me up for the session though.

Running intervals 50:00 [3] 10.0 km (5:00 / km)

Treadmill.
10' T @ 5min/km & 10%
(2 mins)
10x90/30 @ 19->20km/hr
(2:30)
5' T @ 5min/km & 10%.

Solid.

Monday Nov 6, 2017 #

6 PM

Running 1:42:00 [3] 20.8 km (4:54 / km)
shoes: Asics GT3000 #1

Easy with Doug. Bonus lap of the Meadows at the end because miles miles miles.

C • because 3

Sunday Nov 5, 2017 #

8 AM

Running long 2:07:00 [3] 29.7 km (4:17 / km)
shoes: Asics GT3000 #1

HPSR: Hay Pulls Strain Round. Not many folk out but a lovely morning for it. 16+ route with Ali Hay.

Saturday Nov 4, 2017 #

1 PM

Running 2:02:00 [3] 21.0 km (5:49 / km) +800m 4:53 / km
shoes: inov8 x-talon 220

Pottering round Arthur.

Friday Nov 3, 2017 #

5 PM

Running 1:58:00 [3] 21.0 km (5:37 / km) +500m 5:01 / km
shoes: Asics Gel Fuji #2

FNHR - Flat-Bonaly-Capelaw-Allermuir-Swanston-Flat. Running by moonlight up on the hill.

Thursday Nov 2, 2017 #

5 PM

Running warm up/down 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Asics GT3000 #1

Terrain Running intervals 32:00 [3] 4.8 km (6:40 / km)
shoes: icebug

Back to Mortonhall, this time with Doug. 8x3/1 Foxdal flashback. Working hard.

Wednesday Nov 1, 2017 #

7 AM

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GT3000 #1

Out tonight so getting it done early.

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