Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 30 days ending Jun 30, 2018:

activity

time

miles

Running

37:23:04

268.49

(8:21)

432.1

(5:11)

8485

Cycling

50:00

7.89

(6:20)

12.7

(3:56)

Urban Orienteering

42:00

4.47

(9:23)

7.2

(5:50)

Total

38:55:04

280.86

(8:19)

452.0

(5:10)

8485

4:30

0:00

» now

Saturday Jun 30, 2018 #

Running 4:30:00 [3] 30.4 km (8:53 / km) +1800m 6:51 / km
shoes: Salomon Speedcross

Tour de Mont Blanc
Day 1: Les Houches to Refuge de la Croix du Bonhomie
Over the Col de Vosa (+600m) then down to Contamines for a cruise along the valley before the long climb up to the col and refuge.
Was a bit stressed because of the late start and how heavy my rucksack felt. T was powering ahead at the end of the day!
Dinner: mushroom soup, beef stew, cheese and chocolate cake.

Wednesday Jun 27, 2018 #

7 PM

Urban Orienteering 42:00 [3] 7.2 km (5:50 / km)
shoes: Asics Gel Luminous

Very gentle cruise around Colinton sprintelope. Some good route choice and places I've never been.

Tuesday Jun 26, 2018 #

7 PM

Cycling 50:00 [3] 12.7 km (3:56 / km)
shoes: Bike: Boardman Comp MTB

Went for a bike ride. Pedalled very slowly. Got a picture so sat under a tree reading a book from the Haslingfield phone box book exchange until T came back to pick me up.

Monday Jun 25, 2018 #

Note
(rest day)

Legs no worky.

Sunday Jun 24, 2018 #

8 AM

Running 12:00 [3] 2.4 km (5:00 / km)
shoes: VJ iRock #3

Jog to the start with Ricky.

C • top racing 10

Running race 2:46:30 [3] 36.0 km (4:38 / km) +2110m 3:35 / km
shoes: VJ iRock #3

World Mountain Running Long Distance Championship
Karpacz, Poland. 2 x Sniezka.

Aims: redemption for last year's DNF. Make the scoring GB team.
Headwinds: not had much (any) positive feedback in training, last two races felt a bit ropey.

First climb
Set off easy on the road. 3:25 for a slightly downhill first km pretty easy all considered but I was just at the back of the group. As the gradient ramped up I started to move up without exerting too much effort. I focused on keeping 2-2 breathing so was surprised to find myself inside the top 10 at one point. A few came past (inc. Zinca) so I topped out in 12th.

First descent
Fast cobbles at first, a couple more came past. Then the 500m rocky section where it seemed I was the only person not mincing and gained a few (very glad of irocs - right choice), which I then surrendered by cruising the bottom half, trying to save the legs. 14th at the end of the lap.

Second climb
This was the section where the race would be decided. I'd hoped to feel better starting the climb than I did, but I managed to easily pass an American and Romanian who had failed to save their legs on the descent. I got in a battle with Ondrej Fejfar (CZE) on the easier middle section, and while he slightly pulled away he also pulled me on. Think we passed a couple there. The final two km of the climb were fairly brutal - just about runnable but everyone struggling at some point. Places ebbed and flowed - Ondrej pulled ahead, passed a Pole then he got ahead again, and an American (one of the three who had shot off on the first climb) went backwards with the hazard lights flashing. 10th at the top.

Final descent
The Pole, who had heroically battled to the summit just ahead of me, capitulated as soon as we started descending. Fejfar was in sight but moving well, until we got to the rocky section when the iroc magic allowed me to cruise past. Zinca was around 150m ahead for the rest of the descent but I couldn't close, despite running 3:0x all the way. Legs held together once we hit the tarmac and I made it to the finish.

8th, first Brit, +6:45ish to the winner. Pretty happy with that!

6*Torq gels, (3 with caffeine) and 500ml of double strength Hi5 zero at halfway. Cool and damp conditions.

Saturday Jun 23, 2018 #

11 AM

Running 54:00 [3] 10.7 km (5:03 / km) +380m 4:17 / km
shoes: Hoka One One Clayton

Testing shoes on the middle part of the second climb, which was surprisingly gentle.
Most of the dinner table chat is around shoe choice.

C • Hokas 1

Friday Jun 22, 2018 #

7 PM

Running 55:00 [3] 9.2 km (5:59 / km) +500m 4:42 / km
shoes: Salomon Speedcross

Arrived in Poland at lunchtime but then spent the afternoon in the airport waiting for other people to arrive in Poland, so didn't have as much time to recce as hoped. Found the descent (which we do twice) so ran up it for a look. One rocky section (~500m) which I wasn't expecting but otherwise fast and furious.

Thursday Jun 21, 2018 #

12 PM

Running 40:00 [3] 8.6 km (4:39 / km)
shoes: ASICS gel Luminous #2 (Blue)

Along to Covent Garden for a trip to Stanford's.

Wednesday Jun 20, 2018 #

7 AM

Running 46:00 [3] 9.4 km (4:54 / km)
shoes: ASICS gel Luminous #2 (Blue)

IW. Creaky. Left glute insertion in particular.

Tuesday Jun 19, 2018 #

12 PM

Running intervals 1:00:00 [3] 12.0 km (5:00 / km)
shoes: ASICS gel Luminous #2 (Blue)

Running 32:00 [3] 6.0 km (5:20 / km)
shoes: inov8 f-lite 195 #1

Cut down Highgate session. 3*(3*400)[50,180]. 66 flat on most. Strong headwind on home straight.

Monday Jun 18, 2018 #

12 PM

Running 43:30 [3] 10.2 km (4:16 / km)
shoes: ASICS gel Luminous #2 (Blue)

Easy lunch. Cpd thing in evening.

Sunday Jun 17, 2018 #

10 AM

Running 1:26:30 [3] 20.5 km (4:13 / km)
shoes: ASICS gel Luminous #2 (Blue)

Crossed every bridge over the railway twice. Hilly (for Cambs).

Saturday Jun 16, 2018 #

10 AM

Running intervals 1:16:30 [3] 16.2 km (4:43 / km) +500m 4:05 / km
shoes: Hoka One One Clayton

30 odd minutes of hill Fartlek on Royston heath.

Friday Jun 15, 2018 #

7 AM

Running 39:00 [3] 9.0 km (4:20 / km)
shoes: ASICS gel Luminous #2 (Blue)

Thursday Jun 14, 2018 #

10 PM

Running 47:00 [3] 9.1 km (5:10 / km)
shoes: ASICS gel Luminous #2 (Blue)

Late one after a work social.

Wednesday Jun 13, 2018 #

7 PM

Running 1:12:00 [3] 11.0 km (6:33 / km)
shoes: Asics DS Trainer #2

Treadhill Fartlek. 20*60/60, starting moderate speed and gradient and getting slower but steeper, then doing it all again but one click steeper.
4:00/10%->6:00/14.5%
400/10.5%->6:00/15%

Tuesday Jun 12, 2018 #

6 PM

Running tempo 1:33:00 [3] 21.7 km (4:17 / km)
shoes: Asics DS Trainer #2

Tempo reps on the northern busway. 2-4-6-8-8-6-4-2 off 1 jog.

Monday Jun 11, 2018 #

6 PM

Running 1:21:30 [3] 16.0 km (5:06 / km)
shoes: ASICS gel Luminous #2 (Blue)

Started slow, stayed slow. Nice evening.

Sunday Jun 10, 2018 #

8 AM

Running 2:29:00 [3] 34.4 km (4:20 / km)
shoes: ASICS gel Luminous #2 (Blue)

In that London overnight so joined a couple of HH guys for their Sunday run, with Tess in tow too. Picked up the pace for ~10km along the canal on the way back then died when I added a loop of Regents Park to finish: four hours later and none of the four litres of water I've drunk since finishing have been looking for an exit strategy which suggests dehydration might have been a factor. It was warm.

Saturday Jun 9, 2018 #

12 PM

Running 42:00 [3] 8.5 km (4:56 / km)
shoes: ASICS gel Luminous #2 (Blue)

Easy leg stretch before...

Running intervals 46:00 [3] 7.0 km (6:34 / km) +500m 4:51 / km
shoes: ASICS gel Luminous #2 (Blue)

...a bit of treadhill sweatfest. 5*5/1@12min/km 7.5->9.5%.
Had planned to go both longer and steeper but this seemed to be my limit.

Friday Jun 8, 2018 #

7 PM

Running 1:07:00 [3] 15.8 km (4:14 / km)
shoes: ASICS gel Luminous #2 (Blue)

Extension of the Cherry Hinton loop out to Fulborn. Frustratingly close to 10 miles - need to add a wiggle somewhere next time.

Running 24:30 [3] 6.0 km (4:05 / km)
shoes: Hoka One One Clayton

Then short pit stop to change shoes and give these WLDMRC potentials a spin. Felt light and fast, good on the climb and descent of the railway bridge (gotta make do with what you got!) but not much traction on dirt paths and awkward on tight corners. Definitely a contender and will be good for tempo runs once I'm done with the mountains.

Thursday Jun 7, 2018 #

7 AM

Running 41:00 [3] 9.5 km (4:19 / km)
shoes: ASICS gel Luminous #2 (Blue)

Morgonjogg to justify hotel breakfast. Rhubarb juice was a new one on me. Just as well I got this in as the journey home took 5:15 thanks to train snafus in London.

Wednesday Jun 6, 2018 #

7 PM

Running 1:31:00 [3] 15.7 km (5:48 / km)
shoes: ASICS gel Luminous #2 (Blue)

Hill fartlek in the Avon gorge. Something like
7x30/15
4x60/30
4x90(steep then easing off) with full jog back recovery.
Legs pretty dead.

Tuesday Jun 5, 2018 #

Running 1:18:00 [3] 17.4 km (4:29 / km)
shoes: ASICS gel Luminous #2 (Blue)

Highgate session. Didn't want to do it all as want to do a hill session in Bristol tomorrow. Full session was 4x mile, 6x 400. I jogged the first mile, tempo'ed the second and skipped alternate 400s.
5:12 - 4:45 - 4:58 (ouch)
68 - 66 - 65 (ok in fat shoes).

Monday Jun 4, 2018 #

6 PM

Running 1:34:00 [3] 21.3 km (4:25 / km)
shoes: ASICS gel Luminous #2 (Blue)

Grantchester miles with Coombs.

Sunday Jun 3, 2018 #

10 AM

Running long 3:20:00 [3] 29.5 km (6:47 / km) +1920m 5:07 / km
shoes: inov8 x-talon 220

Helvellyn twice, with Will Neill, NJax (as no one is calling her) and Tess. Easy climb up Raise from Glenridding, then down to Thirlmere and steeper climb from there - put in more of an effort there.
Kirsten and Paul out walking at the same time.

Saturday Jun 2, 2018 #

11 AM

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: ASICS gel Luminous #2 (Blue)

Sedbergh exploration.

Running race 50:04 [3] 10.7 km (4:41 / km) +775m 3:26 / km
shoes: ASICS gel Luminous #2 (Blue)

HI hill running. Very fast hard race. Felt better than IC but not 100% and in same position relative to Ewan and Ross. Good to practice a two climb/fast descent race, even if 1/3 the length of WLD.

Friday Jun 1, 2018 #

12 PM

Running 46:00 [3] 9.9 km (4:39 / km)
shoes: ASICS gel Luminous #2 (Blue)

Lunchtime out round a field by Addenbrookes then hill sprints on the bridge over the railway. Got in trouble for being out when DHL failed to deliver T's England kit...

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