Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Jul 31, 2010:

activity

time

miles

Running

35:51:52

286.95

(7:30)

461.81

(4:40)

2030

Orienteering

4:40:51

35.44

(7:55)

57.04

(4:55)

Total

40:32:43

322.4

(7:33)

518.85

(4:41)

2030

2:15

0:00

» now

Saturday Jul 31, 2010 #

11 AM

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: inov8 f-lite 230

Misc jogging about between reps and to and from the car park. Time and distance approx.

Orienteering intervals 24:00 [4] 6.0 km (4:00 / km)
shoes: inov8 f-lite 230

Sprintervals x5 + longer course in Stirling Old Town. Navigating really well until the last course when I made a massive mistake on a long leg.
Thanks to Lard for planning!

2 PM

Running hills ($) 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics GT-2150 #1

Went to Dollar to watch the british/Scottish champs hill race. Jogged up the hill a bit and then jogged back with Mrs Nixon. Supersaint ran well, Chepls ran OK (quicker than me last year anyway) and there were a few other celebrities on show.

C • Mrs Nixon and I would like ... 1

Friday Jul 30, 2010 #

8 AM

Running (RR) 40:00 [2] 9.3 km (4:18 / km)
shoes: Asics GT-2150 #1

Slightly lazy getting out of bed - averaging out the early start yesterday. A good end to a good week of getting back to the boil though.

Thursday Jul 29, 2010 #

7 AM

Running 46:00 [3] 11.5 km (4:00 / km)
shoes: Asics GT-2150 #1

Steady run out to the airport to pick up my parents car. They flew to Trondheim at 6 this morning! Getting exciting!

8 AM

Running warm up/down 9:10 [1] 1.7 km (5:24 / km)
shoes: Asics GT-2150 #1

Back to my flat, having parked the car somewhere outside the permit zone. Will I ever find it again? Hopefully!

6 PM

Running warm up/down 50:00 [1] 10.0 km (5:00 / km)

Dalry-Meadows-Bog and Bog-Blazer(water only tonight)-Dalry

Running (TT) 30:00 [3] 5.0 km (6:00 / km) +150m 5:13 / km

I'm not captain any more! Session was 5xKNOB - Kilometer North Of Bog, with the 3rd and 4th consecutive as a "race". I fartleked about for the whole session, just having fun. Goddamn I love being fit and fast!

Wednesday Jul 28, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

7 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Running race 4:29 [5] 1.61 km (2:47 / km)
shoes: Asics Hyperspeed

Last leg at the meadows relays. Started hard and passed a couple but there was a decent gap to the next team so probably subconciously eased off. PB is 4:28 set last year in a neck and neck race with Ray, always going to be slower on a solo run.
Edit: was fastest lap so must have been slow conditions. Or the meadows have got bigger. Or none of the fast boys bothered to turn up. http://uk.srichinmoyraces.org/results-edinburgh-se...

Tuesday Jul 27, 2010 #

7 AM

Running (RR) 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT-2150 #1

Running intervals 23:00 [5] 4.4 km (5:14 / km)
shoes: Asics GT-2150 #1

Stopped off at the track on my morning run for 2x (4x400m w/100m recoveries) with 400m jog between sets. 68s average.

6 PM

Running 27:00 [2] 5.8 km (4:39 / km)
shoes: Asics GT-2150 #1

Was going to go and run through Hunters Bog but for some reason I turned round at the end of the meadows. Turns out that was a good move http://www.bbc.co.uk/news/uk-scotland-edinburgh-ea... ! The bog, the bog, the bog is on fire!

Monday Jul 26, 2010 #

7 AM

Running 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Getting pretty familiar with this route now...

5 PM

Running (Steady progression) 1:04:00 [3] 15.0 km (4:16 / km)
shoes: Asics GT-2150 #1

Good run tonight. First bit was through town, met the MASH boys and then head over Calton Hill and down to Canonmills. Once on the old railway lines I got in a nice rythym, tapping out 4:02/km for 15:30 then winding it up on the home straight: 3:44/km for 2km (Ferry Road to Ravelston Dykes), 3:24/km for 0.8km (RD to Glasgow Road) and a burn up from Glasgow Rd to the end of the path, 2:50 for 0.3km.
Good to get the legs ticking over.

Sunday Jul 25, 2010 #

11 AM

Running 54:00 [2] 11.2 km (4:49 / km)
shoes: Asics GT-2150 #1

To, from and between sprint courses.

Orienteering 31:30 [4] 8.0 km (3:56 / km)
shoes: Asics GT-2150 #1

Ran the Trotters course from Thursday night and the Steils section of the Urban race from Wednesday night.

Saturday Jul 24, 2010 #

10 AM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed

Running race (Musselburgh 10k) 31:35 [5] 10.0 km (3:10 / km)
shoes: Asics Hyperspeed

Went through the first k in 3:10 then AndDoug took off, running sub threes for the next couple. I tried to stick with him, and it was quite fun to try running at sub-30 pace. Went through 3k in 9:09 then started to suffer. 15:30 at 5k (AD was 14:58 = shifting!) then slipped some seconds on the return. Put in a 2:58 last km to get a 1s PB. AD scooped the victory in 30:36 and Kris G cruised round to a 32 high so the fact I ran a pretty poorly paced race didn't make much difference in the end.

C • nice work 3

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

Friday Jul 23, 2010 #

7 AM

Running 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Thursday Jul 22, 2010 #

7 AM

Running (RR) 40:00 [3] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Felt sluggish this morning after the day off yesterday. Got going nicely though.

6 PM

Orienteering (TT) 50:00 [1] 6.0 km (8:20 / km)
shoes: Asics GT-2150 #1

Final training session in charge of the Trotters and I gave them an urban orienteering course to do. Went reasonably well with most folk getting round in under 1/2 an hour. Former Welsh Internationalist Don Naylor (6th in CG s/c in 2002) was speediest - taking three minutes out of Caithness and Gallier!

Wednesday Jul 21, 2010 #

8 PM

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Got pretty cold and wet organising the street race tonight. Quick jog to pick up a couple of controls was all I got in - plus cycling there and back.

Tuesday Jul 20, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

6 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Lap of meadows + strides.

Running intervals 18:00 [5] 4.5 km (4:00 / km)
shoes: Asics GT-2150 #1

4x1km solo, 2:55, 57, 3:00, 2:58.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Monday Jul 19, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

5 PM

Running (MASH) 1:00:00 [3] 10.4 km (5:46 / km) +300m 5:03 / km

Gutted Haddie & St Margarets ascent. Slippy.

Sunday Jul 18, 2010 #

6 PM

Running hills 1:24:00 [3] 17.4 km (4:50 / km) +400m 4:20 / km

Dalry-Allermuir-Dalry. Was feeling strangely lazy all day but OK once I got going.

Saturday Jul 17, 2010 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Easy shake-out jog, up and round Harrison Park. Explored the housing estate next to it too. Maybe not interesting enough for an urban map but will make a useful urban agility area for the next couple of weeks.

2 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Jogging + strides.

Running race (Scottish 5000m champs) 15:09 [4] 5.0 km (3:02 / km)
shoes: Asics Hyper LD

6th
(35.1,71.5,70.5,69.9,72.8,73.9,74.2,74.4,73.5,75.2,74.1,73.4,70.2.)
2:57,3:00,3:05,3:06,3:00.
I think it says a lot that I'm massively disappointed by this. It was windy and everyones times were slow, but I think I should have attacked it more. I went out to run a time when I should've gone out to beat people. I might remember that for my next track race... next year!

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Friday Jul 16, 2010 #

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Feeling pretty good this morning. Damp again though.

Thursday Jul 15, 2010 #

7 AM

Running (stadium run) 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Just a wee one to shake the legs out. Pretty jibbed from last night's efforts.
Read the nopesport thread on JWOC when I got back. Blanka is speaking utter tosh. Can't be bothered replying though - I think everyone knows how well they did or didn't do and what their next steps are.

C • Prep for WOC 2

7 PM

Running hills (TT) 34:00 [3] 6.4 km (5:19 / km)
shoes: Adidas Swoop #9

Team hill reps. Complicated - basically teams of four, a bit like a Tour de France climb, one person led for 1/4 of the rep then dropped back. Long-and-short of it it was 12 minutes worth of hill reps (varying from 20s to 2mins) with the last 25% at all out sprint pace.
Cycled there and back though, so no warm up or down distance.

Wednesday Jul 14, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Wettest run for a long time. Even wetter than Sheffield on Monday!

C • gotta love those sheffield ... 1

7 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Running tempo 36:00 [4] 8.8 km (4:05 / km)
shoes: Asics Hyperspeed

2 mile (10:30), 1.4 mile (7:30), 2 mile race (9:40, 1st).
Good session, less fast boys in the race too so I got the win too. Happy days.

Tuesday Jul 13, 2010 #

Note

Been doing some sprint training in Sheffield. Will write it up when I'm back at work tomorrow...

C • Peace be thy journey 2

8 AM

Running warm up/down 25:00 [2] 4.4 km (5:41 / km)
shoes: inov8 f-lite 230

Jog from Peely's to Crookes park.

Orienteering tempo 27:43 [4] 6.2 km (4:28 / km)
shoes: inov8 f-lite 230

Urban course round Walkely. Expertly planned by the PeelMeister, lots of variation and route choice. A bit of biulding work round the uni messed things up (typical Sheffield uni, messing things up) but otherwise all good.

11 AM

Running warm up/down 25:00 [2] 4.6 km (5:26 / km)

Down to Sheffield Poly (GG's school) for session 2.

Orienteering tempo 18:00 [4] 4.7 km (3:50 / km)
shoes: inov8 f-lite 230

Another urban course, this time round the city centre. Lots of good route choice and forward planning needed - excellent training.
Managed to escape Sheffield shortly after. A productive trip.

Monday Jul 12, 2010 #

10 AM

Running warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: inov8 f-lite 230

To the Sheffield School of Relay running.

Orienteering (Sprint) 14:48 [4] 3.44 km (4:18 / km)
shoes: inov8 f-lite 230

Sprint course around the school of o-jogging. Apparently the best Sheffield jogger did 15:30 when they ran it. Pretty pleased with that given I was pansying around in the rain, not taking risks on slippy corners or anything.

11 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Orienteering 44:30 [3] 5.7 km (7:48 / km)

Forest Sprint training at Linn (?) Valley. An old SYO training course, trains style. Switched between being shadowed and shadowing Coach Eddie.

4 PM

Running warm up/down 23:00 [3] 3.7 km (6:13 / km)

From Peely's up the river valley to the area. And back.

Orienteering 24:50 [3] 4.2 km (5:55 / km)

Another forest sprint. First half was quite good, tracks up and down the side of the river valley. Second half was pretty grotty and not much fun!

Sunday Jul 11, 2010 #

11 AM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Running race (Blackburn 5km) 14:38 [5] 5.0 km (2:56 / km)
ahr:180 max:190 shoes: Asics Hyperspeed

Massive pb. First Scotland vest on the flat. V tough race - I finished 18th!
Splitsish - 2:53, 2:54, 3:03, 3:11, 2:47.
Downhill first km was quick and I got in a nice rhythm. Moved through the pack from 1.5 to the turn at 2.5. That was a bit of a mistake as there was a strong headwind on the return. Battled into it for 500m then a pack came past. I sat on the back of them, really suffering for a km then worked my way back through on a downhill with 700 to go. After that it was just a burn up to the line. I overtook one of my Scotland teammates with 200 to go but he surged at the end and pipped me on the line.
Unfortunately one of our girls had a pretty bad run so we only got 3rd team behind England & Wales. Still a gret experience though!

C • Good work 6

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT-2150 #1

3 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: inov8 f-lite 230

Orienteering tempo 18:00 [4] 4.8 km (3:45 / km)
shoes: inov8 f-lite 230

Urban training at Stockport.
I wanted to try and replicate WOC-sprint day to see how well I could run&navigate after a truly maximal effort. Result: ok but not brilliant. Some things to think about in the next 4 weeks.

Saturday Jul 10, 2010 #

9 AM

Running 36:00 [2] 9.0 km (4:00 / km)
shoes: Asics GT-2150 #1

Dalry - the Jewel. Horrible thick drizzle. Gotta love July.

Friday Jul 9, 2010 #

12 PM

Running 50:00 [3] 12.0 km (4:10 / km)
shoes: Asics GT-2150 #1

Lunchtime run up the Hermitage.

Thursday Jul 8, 2010 #

6 PM

Running (TT) 1:20:00 [3] 18.0 km (4:27 / km)
shoes: Asics GT-2150 #1

Trotter Training & assorted jogging around afterwards. Session was roughly 10 x 80s on, 80s jogging.

Wednesday Jul 7, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Foot felt fine. Legs felt heavy. Urban race tonight will loosen them off.

C • Foot 1

6 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Asics GT-2150 #1

Jogged down to Meadowmill from my parents, nice to run on the old loops.

Orienteering (Urban) 27:30 [4] 8.0 km (3:26 / km)
shoes: inov8 f-lite 230

Evening urban race from my parents place. I drew the map, over a year ago, and planned last years race but I've never actually run full pace on it. It was tricky! Really had to stay on top of yourself throguh the housing estate. I was trying to focus on planning ahead/map memory by only looking at the next leg, not the current one. Was pretty good most of the time, although I was more cautious in the intricate bits.

Tuesday Jul 6, 2010 #

7 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Just a short one - Murrayfield and Tynecastle. Right foot is a bit sore - same as after my last long run & big week.

6 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Foot had improved since this morning but still wasn't 100% so I just did two laps of the meadows and bumped the planned k's back to tomorrow (at least). No worries.

Monday Jul 5, 2010 #

5 PM

Running hills 1:14:00 [2] 13.0 km (5:42 / km) +400m 4:56 / km

V. easy MASH with Chepls.

Sunday Jul 4, 2010 #

12 PM

Running warm up/down 13:16 [2] 3.0 km (4:25 / km)
shoes: Asics GT-2150 #1

Running long 1:36:43 [3] 24.4 km (3:58 / km) +50m 3:55 / km
shoes: Asics GT-2150 #1

Running warm up/down 19:07 [1] 3.2 km (5:58 / km)
shoes: Asics GT-2150 #1

The quick sunday run. Started and finished at DVC - out on the canal, up the Colinton Dell railway line to Currie, down to Heriot Watt and back along the canal. Quite a good pace for most of it - was really struggling to keep the pace up at the end though. Usually on a run this length I'd have a Lucozade at 1/2 way but the shop in Currie looked shut :( made quite a difference

C • good effort. 1

Saturday Jul 3, 2010 #

10 AM

Running warm up/down 25:45 [2] 5.6 km (4:36 / km)

Running hills 22:30 [5] 4.0 km (5:38 / km) +300m 4:05 / km

As planned: 4 x (2up, 1dn, 1up, 30s dn, 30s up, 30s dn). Tough to very tough at times. Lots of bemused tourists at the top.

Running warm up/down 32:00 [2] 6.5 km (4:55 / km) +100m 4:34 / km

Back down and up Salisbury crags on the way home.

5 PM

Running 50:30 [3] 12.5 km (4:02 / km) +80m 3:55 / km
ahr:152 shoes: Asics GT-2150 #1

I just felt really good tonight. Out to Davidson's Mains on the cycle path, over Corstorphine hill and back along Ravelstone Dykes. Lovely cruisy feeling on the way out, felt like I was pushing over the hill and then relaxed into 3:50 pace to get home.
Nice.

Friday Jul 2, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Five in a row! That earns a bacon buttie.

Thursday Jul 1, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Calves very tight to begin with but stopped to stretch them out and then they were fine. Nice to run in a bit of rain for a change.

7 PM

Running (TT) 1:10:00 [3] 11.0 km (6:22 / km) +200m 5:50 / km
shoes: Asics GT-2150 #1

TT was the hills session I have planned for Saturday. Tonight I just jogged alongside shouting motivation and timing the reps. Session was 4x (2-1-30s) up Arthurs Seat from St Margarets Loch.
Chepls and Dan G were going well up front.

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