Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending May 31, 2011:

activity

time

miles

Running

39:25:04

295.4

(8:00)

475.4

(4:58)

2950

Orienteering

9:13:34

53.81

(10:17)

86.6

(6:24)

2525

12 /

26c

46%

Total

48:38:38

349.21

(8:21)

562.0

(5:12)

5475

12 /

26c

46%

3:16

0:00

» now

Tuesday May 31, 2011 #

7 AM

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

7 PM

Running warm up/down 25:00 [2] 6.0 km (4:10 / km)
shoes: Asics GT2150 #4

To the track + jogging and strides with CAAC.

Running intervals 24:00 [5] 6.0 km (4:00 / km)
shoes: Asics GT2150 #4

12x400/100 on a 2min cycle. Running in a big group on a busy track, didnt find it helped my speed that much. Average 67-68, a few faster but usually followed by a slower one.

Running warm up/down 15:30 [1] 2.9 km (5:21 / km)
shoes: Asics GT2150 #4

Not as slow as last week, session can't have been as tough.

Monday May 30, 2011 #

4 PM

Running hills 1:50:00 [2] 17.0 km (6:28 / km) +700m 5:22 / km
shoes: Asics GT2150 #4

Bit of a lazy bank holiday - spent the morning planning a trip to run the JEC sprint and long courses then decided my calves were too tight to do a full pace sprint course. After a bit of a faff and a trip to Ikea I made it out for a glorious run in the Pentlands.
Flotterstone - Reservoirs - Green Cleugh - Hare Hill - Drove Rd - Kips - Scald - Carnethy - Turnhouse - Flotterstone. Just in road shoes so pretty cautious on the descents but moving well on the climbs.

C • Bank Holiday?? 2

Sunday May 29, 2011 #

11 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Integrators

Orienteering race 42:00 [4] 7.5 km (5:36 / km) +300m 4:40 / km
shoes: VJ Integrators

Scottish Relays. Out in 3rd, 10m behind AROS, back in 3rd, 100m behind AROS. A good wee battle with Ewan, he slipped away on the last set of gaffles when I had a silly hesitation.

2 PM

Orienteering 30:00 [1] 3.0 km (10:00 / km)
shoes: VJ Integrators

Collecting the controls from the East side of the road.

Saturday May 28, 2011 #

12 PM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT2150 #4

Down to meadowbank and then some jogging about and strides.

Running race 31:58 [5] 10.0 km (3:12 / km)

Scottish 10,000m Champs. 2nd.
Very blustery squally rain today so had ditched original target of going sub 31 and decided to just focus on getting as good a finishing position as possible. So I guess, based on that I should be reasonably happy with the days work. But actually I feel irrationally disappointed.
Pace was fairly easy on the first two laps but after three a group of four of us were clear and tightly packed. I was sat sheltering from the wind at the back but on the outside of the bend which was a bit annoying. We carried on like that up to 4km when John Newsom got a little gap at the front. I moved around the others to stay on his heels and they quickly fell back. John and I ran together for the next two km but then he seemed to pick it up a bit and I couldn't respond. Looking at the splits now it just seems that I slowed a bit then. From then on I basically "cruised" it in - the wind was out my sails and in my face.
77,75,75,73,74,75,75,76,77,77,76,75 (15:41@5000m),74,74,75,77,79,78,78,79,78,80,81,82,79. (16:17 second 5000).

Running warm up/down 35:00 [1] 6.4 km (5:28 / km)
shoes: Asics GT2150 #4

A mile on the track with Andrew Douglas who had come down to watch. Great to hear about his recent sojourn to train with Haile in Ethiopia. The perks of being sub 30!
Then a very sedate plod back to Dalry. Whose idea was it to build the track at the bottom of the hill?

Friday May 27, 2011 #

10 PM

Running 28:30 [3] 6.5 km (4:23 / km)
shoes: Asics GT2150 #4

The run that almost never was. You guys got me out there.

Thursday May 26, 2011 #

7 AM

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

Love that dead leg feeling.

5 PM

Running 53:00 [2] 10.0 km (5:18 / km)
shoes: Asics GT2150 #4

Gentle trot around the back o' the seat before a Jukola team planning session chez Coombs. Nixon-Chepelin-Tullie-Coombs-Strain-McLeod-Haines, bring it on!

C • Sounds a good team 1

C • My moneys on you boys to sm... 3

Wednesday May 25, 2011 #

7 AM

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

Could not go slow enough this morning.

6 PM

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Asics GT2150 #4

Would have done more but needed a good stretchy stretch.

Running intervals 32:00 [4] 8.0 km (4:00 / km)
shoes: Asics GT2150 #4

5x 1 mile "tempo"vals. 5:18, 5:17, 5:15, 5:16, 4:47.
First four were solo, last one was part of a ST meadows race. Target for the first 4 was 5:15 so quite pleased with them, the race was good but I didnt have the spark to go with the first three who all went sub 4:40. Hamstring was quite tight so didn't want to risk anything.
Two easy days now to let the speedwork settle.

Running warm up/down 15:00 [1] 2.1 km (7:09 / km)
shoes: Asics GT2150 #4

Slow plod home via Cloisters.

Tuesday May 24, 2011 #

7 AM

Running 40:00 [2] 9.4 km (4:15 / km)
shoes: Asics GT2150 #4

Felt pretty good after yesterday day off. Had to duck and dive around some unmapped windblow behind Murrayfield and then put a couple of strides in once I got on the towpath - just a little warm up for this evening.

6 PM

Running warm up/down 28:00 [1] 6.3 km (4:27 / km)
shoes: Asics GT2150 #4

Running intervals 32:00 [5] 7.6 km (4:13 / km)
shoes: Asics GT2150 #4

First session of the summer. Solo, 5x(200, 200, 400 with equidistant recoveries). Mostly 32/32/68 - very strong wind up the back straight meant the 400s were slightly slower than target but the intensity was right.

The bonus is that last nights storms have caused a tree to fall on the fence meaning there is a new hole, so I can get in and do sessions before work when need be. Hurrah for early morning pain!

Running warm up/down 16:00 [1] 2.9 km (5:31 / km)
shoes: Asics GT2150 #4

Monday May 23, 2011 #

Note
(rest day)

First one since my BEOC injury lay-off. A good day for it too.

Sunday May 22, 2011 #

12 PM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Integrators

Orienteering race (WOC test - long) 1:54:00 [4] 16.9 km (6:45 / km) +950m 5:16 / km
shoes: VJ Integrators

The kind of orienteering I love to do, I'm just not especially good at racing it. Long, tough, tricky.
Started well, only a few hesitations in the first control pick and annoyingly got stuck in a load of unmapped windblow before 9. I then made a really stupid mistake at the end of the long leg which sent me into a wobble and I started binning time through lack of concentration until Spongey caught me in the butterflys (though strictly speaking I caught him - he passed me then missed the xing point). That woke me up a bit and I realised I was still feeling good and pulled away from him on th eclimbs. I thought I had him dropped and then he popped out of 28 just as I arrived at it! Cruised it in from there.

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

Started jogging back to the car. then stopped and walked with HP and Ally.

4 PM

Running hills 1:02:00 [2] 8.6 km (7:13 / km) +400m 5:51 / km
shoes: Adidas Swoop #9

Lattrig and the lower slopes of Skiddaw with Tessa. Had to cut short in order to get Tessa on her train back to London. A nice end to the weekend anyway. A slow drive north afterwards, guzzling subway.

Saturday May 21, 2011 #

8 AM

Running 20:00 [1] 3.5 km (5:43 / km)
shoes: Adidas Swoop #9

A wee explore of Windermere before breakfast. I somehow managed to only pack one of my road running shoes so had to wear fell shoes.

C • windermere 3

1 PM

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

Orienteering race (WOC test - middle) 38:24 [4] 5.7 km (6:44 / km) +400m 4:59 / km
shoes: VJ Integrators

5th, 50s behind 2nd, 3min behind 1st. A careful run: I still wasn't spiking controls but I wasn't missing much either. Surprised to be so high as I was going pretty slow!

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

Misc jogging. Tessa's turn to be grumpy.

Friday May 20, 2011 #

7 AM

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

Bacon Roll!

C • Yey! 1

Thursday May 19, 2011 #

7 AM

Running (RR) 43:00 [2] 9.4 km (4:34 / km)
shoes: Asics GT2150 #4

Legs feeling OK today. Glad I didn't race anywhere last night.

7 PM

Running 40:00 [2] 8.0 km (5:00 / km) +100m 4:42 / km
shoes: Asics GT2150 #4

Clock. just a joggin an a stretchin.

Wednesday May 18, 2011 #

7 AM

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

A bit of hot/cold therapy in the shower post run last night seemed to help my hip flexor which had been a bit sore. It's good when things work.

7 PM

Orienteering 45:00 [1] 6.0 km (7:30 / km)
shoes: Asics GT2150 #4

"Improving" my South Gyle map for next months urban race. Hadn't realised how mince it was and this took longer than expected. Probably out for double this time in total.

Tuesday May 17, 2011 #

7 AM

Running (RR) 43:00 [2] 9.4 km (4:34 / km)
shoes: Asics GT2150 #4

6 PM

Running 1:12:00 [3] 17.7 km (4:04 / km)
shoes: Asics GT2150 #4

Steady cruise down Porty direction. Keeping the HR <150 and the tempo ~4:00.

Running warm up/down 5:30 [2] 1.1 km (5:00 / km)
shoes: Asics GT2150 #4

Monday May 16, 2011 #

7 AM

Running (RR) 45:00 [2] 9.4 km (4:47 / km)

Thinking about Sammy Wanjiru. One of the greats, taken from us too soon. Suddenly a couple of bad orienteering runs didn't seem so bad.

In other news, the rugby run is 1 year old today. A quick check says I've done it at least 80 times - probably over 100. Still enjoy it!

6 PM

Running hills (MASH) 1:06:00 [3] 11.0 km (6:00 / km)
shoes: Adidas Swoop #9

Time to love O again. Over to the seat, up the Gutted Haddie and over Dunsapie and up Winnie to do some...

Orienteering 15:40 [3] 2.5 km (6:16 / km) +125m 5:01 / km
shoes: Adidas Swoop #9

A wee control pick on Winnie Hill. No compass to force me to actually navigate for the first time in a week. All is not lost.

Sunday May 15, 2011 #

10 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT2150 #4

Orienteering race (BOC relay) 37:00 [5] *** 7.0 km (5:17 / km) +150m 4:46 / km
spiked:12/26c shoes: VJ Integrators

One of my worst relay performances for years. Could not hit a barn door with a banjo. Lost time on 1, 2, 4, 5, 6, 8, 10, then saw Ralph, overshot 14 and missed 15 big time, lost time on 16, 18. Through the spectator with Hector on my heels then threw a medal away on 22. Cant explain what I did. What I didnt do was orienteer. After seeing a pack (ShUOC 2, EUOC 2 maybe BOK too?) leaving as I eventually appraoched it from the wrong side I charged off trying to catch them, but again missed 23 and 24. Found 25 OK though!

I used to be more focused and a better orienteer in this sort of situation, I guess I got complacent. Well done ShUOC, EUOC and esp BOK - it was only a matter of time.

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: VJ Integrators

Moaning at Tessa.

C • Moaning at Tessa 1

Saturday May 14, 2011 #

2 PM

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

Orienteering (BOC Long) 1:29:30 [4] 16.0 km (5:36 / km) +400m 4:58 / km
shoes: VJ Integrators

6th and not very proud of it. First saw Craney at #7, not even 20% of the way. Knew I'd binned 90s or so on #2 but didn't know I'd also lost 45s on #1 (not sure how though) and seeing him made me realise I'd been guilty of mincing a bit. It seemed a long way from there to the finish to run with him but at the same time, he wasnt actually going that much faster than I had been so I sped up and kept in touch... and kept in touch... and kept in touch. It did seem that whenever I took the lead I missed which Craney probably won't thank me for, and on a couple of occasions when he hesitated I wasnt anymore use - not that I wasn't navigating but I just wasn't good enough. We did eventually split up when we both missed in the green at #30, and he got away, but then I passed him when he missed the next one.

I did have half a mind to not punch the last control as I didn't really feel like I'd earned any result, but when I heard them announce Doug as King of the Forest I knew I was at least 3 minutes down and nowhere near the medals so it seemed like it would be a futile action.

Regular readers will have noticed I didnt ease off the training at all before this. This was deliberate but at the same time I did really feel it during the race. I never felt we were going fast, but at the same time I wasnt up front pushing the pace on much. Something to think about...

C • on the subject of not resting 2

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

Back to the car park with two British Champs! Nice one Tessa and Doug!

Friday May 13, 2011 #

7 AM

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

Very easy - hip flexors tired. Bacon earnt. Only sausaages left in canteen. Will have to try again next week.

C • sausages 5

Thursday May 12, 2011 #

7 AM

Running (RR) 45:00 [2] 9.6 km (4:41 / km)
shoes: Asics GT2150 #4

I can almost smell the bacon.

6 PM

Running (tt) 1:19:00 [2] 14.8 km (5:20 / km)
shoes: Adidas Swoop #9

Very easy group Boglauf.

Wednesday May 11, 2011 #

7 AM

Running (RR) 43:00 [2] 9.2 km (4:40 / km)
shoes: Asics GT2150 #4

The miles are gonna sort you out.

C • Now 1

6 PM

Running 33:00 [2] 7.5 km (4:24 / km)
shoes: Asics GT2150 #4

Down to Silverknowes then hide from the downpour under a gazebo instead of doing a proper warm up.

Running race (Scottish 5km Champs) 15:00 [5] 5.0 km (3:00 / km)
ahr:178 max:188 shoes: Asics Hyperspeed

8th. Solid but unspectacular.
Fast start down to the turn at 1km, i settled in just behind the leaders and out of the wind. After the turn i felt the pace drop off so moved to the front and pushed it on a bit, but that didnt last long and I was quickly swept up, dropped and gapped. In hindsight relaxing and holding position might have been the smarter move. The loop at the other end was a mental battle, as it was about a km later in the race than on the parkrun course (course was the same but with s/f shifted to the middle). Coming out the loop I was leading the second bunch and thought I had a chance to catch anyone dropped from the lead bunch of 5 but after battling into the wind a couple of guys came past me, and I had no kick off the high tempo.
Splits: 2:58, 2:54 (!), 3:00, 3:05, 3:01. Plus 2s for the 10m extra Garmin reckoned there were.

Running 32:30 [3] 6.4 km (5:05 / km)
shoes: Asics GT2150 #4

Home. Waited for the prizegiving and got very stiff and cold but it was worth it as HBT took team bronze - Ray W and Stevie backing me up.

Tuesday May 10, 2011 #

7 AM

Running (RR) 43:00 [2] 9.4 km (4:34 / km)
shoes: Asics GT2150 #4

Fewer solar powered cyclists on the canal today.

C • Fewer 1

5 PM

Running 1:04:00 [2] 13.0 km (4:55 / km) +250m 4:29 / km
shoes: Asics GT2150 #4

HFW with a light bag, over Blackford Braids and Craiglochart.

Hey ESOCers, have you ever thought about updating your Craiglochart Campus map to full ISSOM spec? I think it could be really great.

C • too true 6

Monday May 9, 2011 #

7 AM

Running (RR) 43:00 [2] 9.2 km (4:40 / km)
shoes: Asics GT2150 #4

Sunglasses! Poser.

5 PM

Running hills (MASH) 1:14:00 [3] 13.6 km (5:26 / km) +400m 4:45 / km
shoes: Adidas Swoop #9

w/Hector. Crags, Nairns, Dunsapie Scramble, Sheeps Heid-Lions Haunch then down the dasses and round the bog.

Sunday May 8, 2011 #

11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrators

To the start.

Orienteering (SOL) 1:22:00 [3] 12.5 km (6:34 / km)
shoes: VJ Integrators

Dallaschlye - training pace. Navigation OK, terrain running below par, speed non-existent. Nice course though.

Saturday May 7, 2011 #

12 PM

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: VJ Integrators

Orienteering 30:00 [3] 5.0 km (6:00 / km) +200m 5:00 / km
shoes: VJ Integrators

Balavil - contour/rock/wet bits only. Pleasant.

4 PM

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: VJ Integrators

Orienteering 30:00 [2] 4.5 km (6:40 / km)
shoes: VJ Integrators

Anagach - contour only avec compass. Great fun.

Friday May 6, 2011 #

7 AM

Running 25:00 [1] 5.0 mi (5:00 / mi)
shoes: Asics GT2150 #4

Going so slowly I only had time for the short loop. Legs still not feeling too frisky.

7 PM

Running 1:40:00 [2] 14.0 km (7:09 / km)
shoes: Asics GT2150 #4

A bit of a mystery this one. Just went for a run, did some exploring, came back and discovered I'd been out almost and hour and three quarters. And gmap pedometer then says I only went 14km???

Anyway, Edinburgh was looking lovely. And slightly yellower than yesterday.

C • Punter! Must be something i... 1

Thursday May 5, 2011 #

7 PM

Running (Restitusjonslop) 1:20:00 [1] 14.8 km (5:24 / km)
shoes: Asics GT2150 #4

Whoosh! That was fast!

Not so much. Voted then jogged up to the Seat to see the trots doing the Harie handicap. Joined Sula and Claire Ward for their warm down and found the pace a struggle! I love a well earned easy day. Especially when you get nine miles in anyway...

Wednesday May 4, 2011 #

8 AM

Running 27:00 [2] 5.5 km (4:55 / km)
shoes: Asics GT2150 #4

Parked car at KB ready for a quick escape from town tonight, did a loop over Blackford and then into the office. Gorgeous morning, yet again.

4 PM

Running 15:00 [2] 3.15 km (4:46 / km)
shoes: Asics GT2150 #4

Back to the car.

6 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT2150 #4

Running race (Dumyat HR) 33:06 [5] 7.8 km (4:15 / km) +400m 3:23 / km
ahr:176 max:184 shoes: inov8 roclite 285 #4

1st (by a distance), 41s faster than last year but still 14s slower than Donnan's record.
Which makes me the fastest person in the world to have run this race who didn't go to Stirling Uni. Fact.
Pushed hard from the start and felt like I was paying for it in the second half of the climb, but I kept plugging away and the gap kept growing. Summited in 20:25 and then started the flight back to the uni. Lines were hampered by the record field coming up towards me but don't think it slowed me too much. Could see I was close to the record with the last flattish km to go but couldnt quite find the turn of speed to nick it. Next year...

C • Great running Murray - mile... 1

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Lap of the loch with Al and Don. Gonna have sore legs tomorrow.

Tuesday May 3, 2011 #

7 AM

Running (RR) 42:00 [2] 9.2 km (4:34 / km)
shoes: Asics GT2150 #4

Back to the grindstone.

5 PM

Running 57:00 [2] 12.5 km (4:34 / km)
shoes: Asics GT2150 #4

HFW via a combined anti-Clock and extended Rugby Run loop.

Monday May 2, 2011 #

5 PM

Running hills (MASH) 1:20:00 [3] 14.0 km (5:43 / km) +700m 4:34 / km
shoes: Adidas Swoop #9

Mash with Hector and Jack. Gutted Haddie, Scree Path from DV, Dunsapie, Lions Haunch and Salisbury Crags. A bit rusty on the first climb but moving well on the climbs after that.

Sunday May 1, 2011 #

12 PM

Running long (Four Hills) 1:50:00 [2] 20.5 km (5:22 / km)
shoes: Asics GT2150 #3

Was going to do all seven but was pretty tired.

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