Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m
Running	45	41:54:44	311.56		501.4		6170
Orienteering	7	3:38:15	25.65	(8:31)	41.28	(5:17)	610
Total	49	45:32:59	337.21		542.68		6780

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Monday Jan 31, 2011 #

2 PM

Orienteering 1:00:00 [1] 5.0 km (12:00 / km)
shoes: inov8 roclite 285 #3

Checking a few bits and pieces at Gullane. Found lots of vegetation has changed so map will need a bit of updating.

C • BUCS? 6

6 PM

Running hills (MASH) 1:24:00 [2] 14.0 km (6:00 / km) +400m 5:15 / km
shoes: inov8 roclite 285 #3

Cruise over to the seat, couple of climbs and then back, Legs not feeling very responsive. Good to clear the head though.

Sunday Jan 30, 2011 #

12 PM

Running 1:35:00 [2] 19.8 km (4:48 / km)
shoes: Asics GT2150 #3

Hyde Park, St James' Park, Serpentine. Slow. Relaxed.

Saturday Jan 29, 2011 #

Event: Southern England XC Champs

9 AM

Running 30:00 [1] 5.5 km (5:27 / km)
shoes: Asics GT2150 #3

Shakeout round Regents Park.

1 PM

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT2150 #3

Jog from Swiss Cottage to Parliament Hill.

2 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2150 #3

Jogging the course watching the girls race + strides before the farcical start. Luckily I was in the pen as there were still about 200 runners trying to get in when they blew the cannon to start the race! I was doing strides at the back of the pen when the gun went so I was a bit off the front from the gun.

Running race (Southern XC Champs) 50:05 [5] 14.5 km (3:27 / km) +300m 3:08 / km
shoes: Asics Hyper LD

A classic cross country race and one I'm glad to have run. Nine miles of hill and mud and a good quality field to duke it out with. Took it easy up the first hill, gradually pulling through to the top 25. Got level with McPosh and Orlando - who also run for HBT and were my only reference points in the race - and sat at the front of their pack for the rest of first lap. The muddiest section was at the start of the lap and despite starting to suffer I started to pull away from the bunch. Had a good duel with an AFD runner for the rest of lap 2, he was faster on the flat dry bits but I had the upper hand on the hilly and muddy sections. Into the final lap and I started to have fun - knowing each climb up a hill was the last time you had to climb that particular hill made it somewhat easier and I was able to pull away to make certain of 12th. In the closing stages I could see 11th & 10th but the gap was too big.
Satisfied with 12th /1min behind bronze & added bonus was leading Highgate to team bronze - not a bad debut!

C • That's a proper man's cours... 4

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Asics GT2150 #3

Bit of jogging at the event, bit of podium showboating and then slow jog back to Tessas. And collapse.

Friday Jan 28, 2011 #

7 AM

Running (RR) 40:00 [3] 9.4 km (4:15 / km)
shoes: Asics GT2150 #3

A welcome rest day.

Thursday Jan 27, 2011 #

7 AM

Running (RR) 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #3

Pretty slow to get up to speed this morning. That's a surprise!

6 PM

Running (TT) 1:34:00 [2] 19.8 km (4:45 / km)
shoes: Asics GT2150 #3

Trotter training Burns night celebrations. Easy run from the meadows down to Newhaven with sets of hill reps on the way. 3x1min on Mid meadows walk (2:50/km pace!), 4x1min on the back of Calton hill (last seen on leg 13-14 on Saturday) and finally 3x1min up from Starbank road (but not the super steep road beside the starbank inn sadly).
Also includes a very easy jog back home from Maggies with a belly full of Haggis and ale.

Running hills 11:00 [5] +350m
shoes: Asics GT2150 #3

The hill reps - distance included in total.

Wednesday Jan 26, 2011 #

7 AM

Running (clock) 35:00 [3] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT2150 #3

I don't know why, just fancied the Clock Run rather than the Rugby Run this morning.

5 PM

Running long 2:15:00 [2] 24.0 km (5:38 / km) +750m 4:52 / km
shoes: Asics GT2150 #3

HFW via KB, blackford, caerketton, allermuir and capelaw. With Cheps, Doug and Olegs mate Chris.

Tuesday Jan 25, 2011 #

7 PM

Running 1:15:00 [3] 18.1 km (4:09 / km)
shoes: Asics GT2150 #3

A run's a run for a' that. Porty.

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Asics GT2150 #3

Monday Jan 24, 2011 #

7 AM

Note

Trip to the dentist rather than a morning run today - what a great way to start the week!

12 PM

Running 58:00 [3] 13.0 km (4:28 / km)
shoes: Asics GT2150 #3

PH - Bruntsfield Links - Newington - Tunnel - Duddingston - Meadowfield Park - Queens Drive - St Margarets Loch - Holyrood - Toni's Office - PH.

Sunday Jan 23, 2011 #

11 AM

Running warm up/down 23:00 [1] 4.0 km (5:45 / km)
shoes: Asics GT2150 #3

Orienteering race 48:30 [5] 9.6 km (5:03 / km) +450m 4:06 / km
shoes: inov8 roclite 285 #4

Holyrood Park/ESOA champs (2010). Decided that since I regularly run hard around the park I ought to race hard round it too. Went for it from the start, pushing hard up the hills but not taking risks on the navigation. Only time loss was going over the top from 17-18 where I never even considered the route round the Pipers Walk - lost about 30s here.

C • Kill it from the gun... I ... 1

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2150 #3

Saturday Jan 22, 2011 #

Event: Devil's Burden Relays

Event: Edinburgh Big Weekend

10 AM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Running race (DB leg 2) 23:20 [5] 5.8 km (4:01 / km) +250m 3:19 / km
shoes: inov8 roclite 285 #3

Quite a good hard run on a leg I've done a few times.Took over in 15th and pulled us up to 3rd with the fastest leg time. May even be the course record but that's a bit of a hazy issue - results seem a bit inaccurate.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: inov8 roclite 285 #3

Jogging about looking for the car with JT.

2 PM

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Asics GT2150 #3

Dalry-Holyrood-Start

Orienteering race (City Race) 47:30 [4] 11.5 km (4:08 / km)
shoes: inov8 f-lite 230

Trickiest Edinburgh race of the three (+many training exercises) I've done. Lots of tricky route choice problems which I wasn't quick to solve to begin with. Got into it with the long run round Calton Hill which gave some time to plan ahead, and the last few legs were similar to ones I planned for my summer series race last summer. A couple of mistakes - too busy planning 7-8, missed the gate into the Geography building and ran under both railway bridges on the way to 22.

C • can u post the map somewher... 2

Running warm up/down 22:00 [1] 3.5 km (6:17 / km)
shoes: Asics GT2150 #3

Back to the Caley Palace.

Friday Jan 21, 2011 #

12 PM

Running warm up/down 23:30 [2] 4.4 km (5:20 / km)
shoes: Adidas Swoop #9

Orienteering 15:40 [3] 3.95 km (3:58 / km)
shoes: Adidas Swoop #9

Meadows sprint loops on Kalvis' new map - really good fun with ind trees mapped. No compass as well so had to make full use of the mapped features.

Running warm up/down 14:40 [2] 2.4 km (6:07 / km)
shoes: Adidas Swoop #9

Thursday Jan 20, 2011 #

7 AM

Running (rr) 40:00 [2] 9.3 km (4:18 / km)
shoes: Asics GT2150 #3

Feeling fresher this am.

7 PM

Running warm up/down 21:00 [1] 4.35 km (4:50 / km)
shoes: Adidas Swoop #9

Running hills 25:30 [5] 5.3 km (4:49 / km) +400m 3:30 / km
shoes: Adidas Swoop #9

Hill reps.
4x30s
2x1min
1x2min
2x1min
4x30s
Flying by the second set of 30s.

Running warm up/down 23:00 [1] 4.2 km (5:29 / km)
shoes: Adidas Swoop #9

Wednesday Jan 19, 2011 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2150 #3

Short loop - couldnt get out of bed in time for the long one.

6 PM

Running long 1:58:00 [2] 17.5 km (6:45 / km) +600m 5:45 / km
shoes: Asics GT2150 #3

Legs. Dead. So do a longish hill run. Carrying a rucsac.
HFW via Caerketton and Allermuir. Very slow but beautiful to be running in the hills at night with no torch.

Tuesday Jan 18, 2011 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT2150 #3

7 PM

Running warm up/down 14:00 [2] 3.0 km (4:40 / km)
shoes: Asics GT2150 #3

Running intervals 57:00 [5] 11.8 km (4:50 / km)
shoes: Asics GT2150 #3

10x1km on a 6 minute cycle. Hyman session for the second half - not that that made much difference as I was pretty much solo all the way.
First 8 around 3:09 then dropped a 3:01 and a 2:57 to finish. A fairly solid session!

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Asics GT2150 #3

Weighed down by a burrito from Jacks for the last km (in my hand, now in my gut). Nom.

Monday Jan 17, 2011 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT2150 #3

Right, let's have a normal week. Slow start with tight legs after yesterdays efforts but fine once I got going.

C • take a look 2

6 PM

Running hills (mash) 1:19:00 [2] 13.0 km (6:05 / km) +500m 5:06 / km
shoes: Adidas Swoop #9

Slow mash. I was the lone brit(ish born) - jegor, chepls, toni & kalvis.

Sunday Jan 16, 2011 #

9 AM

Running warm up/down 50:00 [1] 9.0 km (5:33 / km)
shoes: Adidas Swoop #9

WUx3, WDx3

10 AM

Orienteering race 14:15 [5] 3.77 km (3:47 / km) +50m 3:33 / km
shoes: Adidas Swoop #9

Glasgow Park Champs round 1. Bellahouston Park.

I like Bella park: a good honest hill; route choice; and a few fun bits (adventure playground, ski slope). Went quite hard. Beat everyone by quite a bit.

12 PM

Orienteering race 11:33 [5] 2.75 km (4:12 / km) +60m 3:47 / km
shoes: Adidas Swoop #9

Glasgow Parks Champs round 2 Tollcross Park.

A bit slower as there was a fair bit of sliding up and down embankments between the burnups on the grass. Wasted time taking a route through the river when the path detour would only have added 20m. Everyone else did the same but thats not an excuse - we were all wrong.

Nixon got a bit closer, only 11s back. Still, a nice 1:45 cushion for the final.

C • Interesting splits to 1... ... 4

2 PM

Orienteering race 20:47 [5] 4.71 km (4:25 / km) +50m 4:11 / km
shoes: Adidas Swoop #9

Glasgow Parks Champs Final (Chasing Start) - Drumpellier CP.

Never been here before, perfect for this race though. Bit of a grotty burn up but enough detail to keep you on your toes. Wasn't holding my direction very well on some of the short legs, need some control pick practice to tighten me up before the big races.

Nixon took 15s out of me - mostly due to a fierce head-to-head battle with Kalvis methinks.

Champion!

Saturday Jan 15, 2011 #

Event: East of Scotland XC Champs

10 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT2150 #3

Before going out I was 80% certain I wasn't going to race today. the last couple of days the knee has felt fine at moderate paces but has struggled at higher speeds. Again this morning it was fine at normal pace, so when I got to the canal I tried a bit of a tempo effort and it was surprisingly OK. Nonetheless I still decided to skip the race - the risk/return balance was heavily weighted towards doing do.
(have seen results - top 5 finished in the same order as last weekend, so I can confidently say I'd have taken silver! :-p)

6 PM

Running warm up/down 20:00 [1] 3.7 km (5:24 / km)
shoes: Asics GT2150 #3

Running tempo 34:35 [4] 10.0 km (3:28 / km)
shoes: Asics GT2150 #3

Tempo effort with Oleg on the North Edinburgh Railways. Best I've felt since last Saturday. Was aiming for 3:30/km and found that comfortable.
Splits: 3:19,23,25,29,30,(17:06),29,32,36,25,26.

C • well at least you didn't br... 3

Friday Jan 14, 2011 #

7 PM

Running (Clock run) 40:00 [2] 7.2 km (5:33 / km)
shoes: Asics GT2150 #3

A rare return to the Clock run after a couple of hours darts practice in the pub post-work. The darts were good, the run was slow. Knee was slow going up the hill but otherwise OK.

Thursday Jan 13, 2011 #

8 AM

Running (RR) 45:00 [2] 9.4 km (4:47 / km)
shoes: Asics GT2150 #3

Knee slightly stiffer than yesterday, but still pain free. Mild but still icy patches. Pentlands are turning brown again and WoL was as high as I've seen it for a long time.

7 PM

Running warm up/down 15:00 [2] 3.1 km (4:50 / km)
shoes: Adidas Swoop #9

Running hills 26:00 [4] 5.1 km (5:06 / km) +350m 3:48 / km
shoes: Adidas Swoop #9

10x60s hill reps. Knee didnt particularly enjoy them, but they happened. Very soggy underfoot.

Running warm up/down 13:00 [3] 3.1 km (4:12 / km)
shoes: Adidas Swoop #9

Wednesday Jan 12, 2011 #

6 PM

Running 40:00 [1] 7.0 km (5:43 / km)
shoes: Asics GT2150 #3

Easy tester jog. No pain, bit of stiffness. Rest of body wasn't thanking me for two days off...

Tuesday Jan 11, 2011 #

Note
(rest day)

Knee much improved overnight. Took faffing kit to work but decided against using it. Second day of complete rest and ready for a jog (singular) tomorrow.

Monday Jan 10, 2011 #

Note
(injured) (rest day)

Sore left knee - was stiff before the race on Saturday and got stiffer & a bit sore afterwards. OK for a gentle run yesterday but no improvement this morning so giving it a complete day off - will assess whether it needs a physio trip tomorrow.

Sunday Jan 9, 2011 #

11 AM

Running hills 1:42:00 [2] 14.0 km (7:17 / km) +800m 5:40 / km
shoes: Adidas Swoop #9

Pentlands with Tessa - Turnhouse, Carnethy, Scald, South Black then down to the Howe and back along the road. A fairly unpleasant gale howling across the ridge.

Saturday Jan 8, 2011 #

11 AM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Gel Enduro Attact WR

1 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel Enduro Attact WR

Couple of laps plus strides. I was properly cold, had to do my first lap with 4 layers on to get warm.

Running race (Edinburgh Intl XC) 28:04 [5] 8.45 km (3:19 / km) +100m 3:08 / km
shoes: Asics Hyper LD

3rd Scot.

I think this is the 5th time I've run this race. It's always a great experience but it doesn't get any easier. It's not a great course, but it is a tough one. An all out sprint at the start followed by 3.5 soul destroying laps on the flat before you get to the first climb up Haggis Knowe, and then you discover that what is usually an insignificant bump at the start of the Bog Trot or on a Monday night run has transformed into a huge mountain. And then you have to climb it another two times...

I felt dreadful on the first three laps this time. Lack of proper racing & the blistering opening (3 minutes for the first km - fancy some of that ₪?) meant I was feeling pretty heavy. I had to trust that the other scots I was hanging onto had also gone out a bit hard and sure enough, the pace started to the drop. After 2.5 laps I started to feel able to push on a bit though, and I started to move past people. There were three West vests just ahead - Andrew Douglas, Calum Hawkins and an Eritrean - when we got to the hill, and I was leading a group of my East teammates. There were a few GBR kids who'd got a bit excited at the start flying back with the reverse lights on...

The Eritrean stepped off the course on the hill - maybe he couldnt face Hunters Bog? - leaving two targets. I pulled up to Calum on the next lap and had a tussle with him on the 2nd hill which continued for the bulk of the final lap which Andrew was cruising about 30m ahead. On the last climb up the Knowe Calum tried to get in front, a few elbows put him back in his place and then I literally sprinted up the rest of the hill to get clear of him. The start od the descent was always going to hurt after that but you don't think about that at the time. Suddenly I was close to Andrew for the first time in the race - no point holding back down the hill this time - give it some - hes coming backwards, doesn't realise I'm gonna catch him - too late, on his shoulder with 50m to go - keep kicking - got him! Cross the line! Then Ginger Jackson told me I'd taken bronze in the inter district race - I guess it was worth the sprint then!

C • Sprint finish 3

Friday Jan 7, 2011 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT2150 #3

Thursday Jan 6, 2011 #

9 PM

Running 55:00 [2] 11.0 km (5:00 / km)
shoes: Asics GT2150 #3

Looooooong day at work, escaped finally for a dark slow lap of Arthurs Seat. If I'd known I was going to work so late I'd have gone for food earlier but alas not and was really struggling for energy on this run.

Wednesday Jan 5, 2011 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2150 #3

Had to move the car but only had time for a short jog - busy time at work so didnt want to be sloping in at 10am.

6 PM

Running warm up/down 17:30 [1] 3.5 km (5:00 / km)
shoes: Asics GT2150 #3

Running tempo (6x1mile) 44:00 [4] 10.9 km (4:02 / km)
shoes: Asics GT2150 #3

Tempo reps - not eyeballs out, but not hanging around.
5:31,24,24,22,23,15. Solid session.

Running warm up/down 12:30 [1] 2.4 km (5:12 / km)
shoes: Asics GT2150 #3

Tuesday Jan 4, 2011 #

9 AM

Running 55:00 [2] 10.0 km (5:30 / km) +200m 5:00 / km
shoes: inov8 roclite 285 #3

Final tour round Plocton, this time with Bails for company. He only had road shoes so we stuck to tarmac and trails. A grand place for a Trotter New Year. Roll on 2011!

7 PM

Running warm up/down 12:40 [1] 2.5 km (5:04 / km)
shoes: Asics GT2150 #3

Running intervals (10x200m) 15:00 [3] 2.9 km (5:10 / km)
shoes: Asics GT2150 #3

Really struggled to get out after a long drive home, just wanted to get into bed. The Parry classic "You've got your kit on, you're going training." kicked in though and out we got for the first pure speed session for about 6 months. Never going to be easy, but it felt relatively good.

Running warm up/down 13:00 [3] 2.5 km (5:12 / km)
shoes: Asics GT2150 #3

Monday Jan 3, 2011 #

11 AM

Running 35:00 [2] 7.1 km (4:56 / km) +200m 4:19 / km
shoes: Asics GT2150 #3

Easy recovery run exploring more of Ploctonshire. Lots of aches - yesterdays fast downhilling or last nights uber-competitive Twister action?

Sunday Jan 2, 2011 #

12 PM

Running hills 1:40:00 [3] 21.6 km (4:38 / km) +770m 3:56 / km
shoes: Asics GT2150 #3

Bealach na ba. Cool run. Snow lying from 500m up.

Saturday Jan 1, 2011 #

10 AM

Running 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Asics GT2150 #3

Marking out the 5km course

11 AM

Running (Plockton parkrun hangover) 19:20 [3] 5.0 km (3:52 / km)
shoes: Asics GT2150 #3

HBT hangover cure, 5km sprint from plockton to duirnish and back. Steady.

5 PM

Running 1:05:00 [2] 13.2 km (4:55 / km)
shoes: Asics GT2150 #3

Steady miles on undulating roads. Saw a shooting star.

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