Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Jul 31, 2011:

activity

time

miles

Running

36:49:10

261.08

(8:28)

420.17

(5:15)

7900

Orienteering

6:33:42

45.82

(8:36)

73.74

(5:20)

350

Faffing in the gym

42:00

Total

44:04:52

306.9

(8:37)

493.91

(5:21)

8250

4:00

0:00

» now

Sunday Jul 31, 2011 #

4 PM

Running warm up/down 18:30 [2] 3.7 km (5:00 / km)
shoes: inov8 f-lite 230

Orienteering 29:00 [4] 7.9 km (3:40 / km)
shoes: inov8 f-lite 230

Edinburgh Urban event 2009 - Short course. Good planning ahead and route choice.

Running warm up/down 19:30 [2] 3.8 km (5:08 / km)
shoes: inov8 f-lite 230

Saturday Jul 30, 2011 #

2 PM

Running warm up/down 14:30 [2] 2.8 km (5:11 / km)
shoes: Asics GT2150 #4

Orienteering 14:59 [4] 3.64 km (4:07 / km)
shoes: inov8 f-lite 230

Stirling Uni qualifier.

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: inov8 f-lite 230

4 PM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: inov8 f-lite 230

Orienteering 14:30 [3] 3.3 km (4:24 / km)
shoes: inov8 f-lite 230

Final.

Friday Jul 29, 2011 #

7 AM

Running (RR) 45:00 [3] 9.3 km (4:50 / km)
shoes: Asics GT2150 #4

Steady.

Thursday Jul 28, 2011 #

7 AM

Running (RR) 44:00 [3] 9.4 km (4:41 / km)
shoes: Asics GT2150 #4

Got out early. Beat the rain.

7 PM

Running (TT) 1:15:00 [3] 13.1 km (5:44 / km) +250m 5:14 / km
shoes: Asics GT2150 #4

First Trotter Training under CaptRay (Ward). A twist on the Teardrop Explodes/Handicapped Hill reps theme. Took it fairly steady.

Wednesday Jul 27, 2011 #

7 AM

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

Back in the game!

6 PM

Running warm up/down 12:00 [2] 2.1 km (5:43 / km)
shoes: Asics GT2150 #4

Running intervals 19:41 [5] 4.9 km (4:01 / km)
shoes: Asics Hyperspeed

Meadows 3x1mile relays.
Leg1 for HBT A team: 4:31
61s recovery
Leg2 for HBT D team 4:52
4:30 recovery
Leg3 for HBT Z team 4:47

Not a bad interval session, and I got a tub of Isostar for my efforts (though I missed the fastest leg time by 2s unfortunately).

Running warm up/down 15:00 [1] 3.1 km (4:50 / km)
shoes: Asics GT2150 #4

Tuesday Jul 26, 2011 #

Note
(rest day)

Monday Jul 25, 2011 #

8 AM

Faffing in the gym 42:00 [2] 0.0 km
shoes: Asics GT2150 #4

Spinning and stretching.

Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Asics GT2150 #4

Jogging to work.

6 PM

Running race (AS Handicap) 1:00:00 [3] 10.4 km (5:46 / km) +150m 5:23 / km
shoes: Asics GT2150 #4

Not sure exactly why but someone at work suggested having a handicap race up Arthurs Seat. Then they suggested having it right after Snowdon. So I felt pretty handicapped tonight! I did manage to run exactly the time I predicted (to the second!) but there will definitely be room for improvement next time. Slow jog back with the rest of the guys.

C • Good job up and down the hi... 2

Sunday Jul 24, 2011 #

7 AM

Running 23:00 [1] 4.0 km (5:45 / km)
shoes: Asics GT2150 #4

Stiff battered and bruised but wanting to recce the end of the marathon course. Unforunately I missed a turn so wasn't the most useful of recces. Once I got going I was OK on the flats and climbs but blister on sole of right heel was a bit awkward on downhills.

Saturday Jul 23, 2011 #

7 AM

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

Shake out jog up the side of Lake Padarn.

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 f-lite 230

Running race (Snowdon) 1:06:04 [5] 15.1 km (4:23 / km) +1000m 3:17 / km
shoes: inov8 f-lite 230

Oy oy oy.
Andi Jones is unbeaten in this race having won it four years straight 2006-9. Last time I raced, 2009, I was 2nd to the top but a long way behind him. But I also wasnt super fit having been injured for much of the winter and spring. So I thought that maybe, just maybe, I had a chance to knock the king off his throne. But then of course there was last years winner Robbie who I've not raced for a couple of years and a whole host of unknown other runners which all made it rather exciting!
Andi went out hard from the gun and quickly got a gap on the flat road. I knew he would do this so didn't panic, just ran my own race which seemed to be fine for second place. The climb is fun, a mix of steeper rocky bits and more gentle sections where you really need to run strong. I had two displays on my garmin - heart rate and elevation. Settled into a good rhythm keeping my heart rate just below the red zone but at the same time not letting my focus on Andi drop. It felt like the gap between me and him was staying constant at a bit less than 100m while the gap behind was growing.
At the second railway bridge after 750m climb I timed the gap at 20s but after that I think it grew a bit between there and the summit, my hamstrings started to tighten up and Andi pulled away on the flatter sections to have probably a minute lead at the top. I passed the summit in 42 flat which is way quicker than previous years.
Then the descent. It's fun. It's risky. It's steep rocky and there are a lot of runners and spectators on the path. And Andi doesn't like that much... he's a bit of a roadrunner you see (even more so than me!). Even given that I was surprised to catch him so quickly, at the end of the steep section a third of the way down. Unfortunately its relatively easy running for a long while after that, so while I was able to get infront I couldnt get more than a 50m gap. After the second railway crossing he pulled back in front though and my quads lost a lot of their spring. But all was not lost! The path steepens again before hitting the road and i was able to pull back with just aggressive shortcuts so we hit the tarmac shoulder to shoulder.
Now the show really started. With the TV motorbike in our faces we took turns to lead until the really steep section. Here I just took the brakes off and let myself fly. Feet were burning, I could feel blisters forming with every step and quads taking a pounding but it would be worth it if i could hold on. I got a gap, maybe 20m, but as soon as we hit the flat I knew it wasn't enough. Quads seized up and roadrunner came flying past. I was a spent force and traipsed in 10second down.
A great race, probably the most exciting I've ever been involved in. I'm not sure there were any tactics which could have beaten Andi in the last mile, I needed to gain more time on the technical sections. But in all his five victories he's never been pushed so closely and that's all I could hope for. Maybe next year I can push 30s harder on the climb.... maybe. For now though I'm just going to focus on getting my body back together for the next three weeks hard fight to WOC.

C • superb effort 19

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Barefoot

Nope, nothing left.

Friday Jul 22, 2011 #

7 AM

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

Thursday Jul 21, 2011 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2150 #4

5 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT2150 #4

Orienteering intervals 29:00 [4] 8.0 km (3:38 / km)
shoes: Asics GT2150 #4

Split Wednesday's urban course into four sprintervals. Tried to ignore climb and steps and just focus on distance and picking the shortest route as the WOC courses (final in particular) are going to be pretty flat. Think this cost me time on a few legs. Not sure I'd have gone much slower without the breaks.

Running warm up/down 13:00 [1] 2.6 km (5:00 / km)
shoes: Asics GT2150 #4

Wednesday Jul 20, 2011 #

7 AM

Running (RR) 42:00 [2] 9.4 km (4:28 / km)
shoes: Asics GT2150 #4

Damp.

6 PM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics GT2150 #4

Running race (ST 2miler) 9:31 [5] 3.22 km (2:57 / km)
shoes: Asics Hyperspeed

Run and Become 20th Birthday race. Special prizes for beating the winning time from 20 years ago, which turned out to be 9:21 so I failed.
Splits of 4:44 and 4:46 so quite consistant and on my own out front for the whole race. With stronger competition I might have got the prize (which was a pair of DS Racers - not bad for a 20p entry fee!) but then again I might not have won!

Running 12:00 [1] 2.0 km (6:00 / km)
shoes: Asics GT2150 #4

Tuesday Jul 19, 2011 #

7 AM

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

Haven't felt this good for ages. Time to start running FAST!!!

7 PM

Running warm up/down 20:00 [2] 4.7 km (4:15 / km)
shoes: Asics GT2150 #4

Running intervals (Hymans) 23:00 [5] 6.0 km (3:50 / km)
shoes: Asics GT2150 #4

4x1500m on 6 min cycle. 4:40 average.

Running warm up/down 15:30 [1] 2.6 km (5:58 / km)

Monday Jul 18, 2011 #

7 AM

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

Back to life, back to reality.

7 PM

Running 55:00 [3] 13.0 km (4:14 / km)
shoes: Asics GT2150 #4

Colinton Dell.

Sunday Jul 17, 2011 #

11 AM

Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Asics GT2150 #4

Rain.

Saturday Jul 16, 2011 #

12 PM

Running warm up/down 10:30 [2] 2.0 km (5:15 / km)
shoes: Asics GT2150 #4

Running hills 1:12:20 [4] 13.4 km (5:24 / km) +1100m 3:50 / km
shoes: Asics GT2150 #4

Alpe d'Huez. 21 bends of cycling history. So I ran it.

64 for the traditional climb, 72 for the full TdF route to the top of the village. Overtook at least 14 cyclists, overtaken by none.

C • Impressive 8

Running warm up/down 44:00 [2] 10.5 km (4:11 / km)
shoes: Asics GT2150 #4

After faffing around for a bit taking photos we jogged down to Huez village to catch a bus back down the hill. It was a three hourly service and we'd just missed one. Cue long quad pounding foot slapping wd!

Friday Jul 15, 2011 #

10 AM

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Adidas Swoop #9

Orienteering 1:06:00 [2] 4.6 km (14:21 / km) +200m 11:47 / km
shoes: Adidas Swoop #9

Out on Le Creux qui Sonne to see what all the fuss is about. To be honest, despite all I've heard and my preconceptions I really enjoyed it. Admittedly I was going at far from race intensity, but it was great to 'play' at orienteering. Choose a route, visualise what's coming ahead and flow through the tunnel of that visualisation. Easy.
Did get a bubble in my compass towards the end so tried navigating without it. That didn't work.

3 PM

Running warm up/down 21:31 [2] 3.9 km (5:31 / km)
shoes: Adidas Swoop #9

A "runners" warm up on the trails.

Orienteering 53:00 [2] 3.8 km (13:57 / km)
shoes: Adidas Swoop #9

I enjoyed this morning so much I thought I would go out again in the afternoon, rather than the steady trail run I'd planned. This time on the Le Revard II map.

Now I understand what all the fuss is about. You can know exactly where you are, move 20m (which takes a while as you stumble through ankle breaking limestone covered with brashings, just dodging a trip to the bottom of a 20m deep unmapped pothole) and suddenly you have no idea where you are, nothing fits the map and you can't even see where you were when you know where you were to go back to.

Good luck forest racers!

9 PM

Note

Had an evening stroll around Chambery. Very nice.

Thursday Jul 14, 2011 #

6 AM

Running 1:04:00 [2] 10.7 km (5:59 / km) +350m 5:08 / km
shoes: Asics GT2150 #4

A last excursion round Grindelwald. Same flat route as yesterday but with an extension upwards at the far end. The path wasn't particularly nice and very wet so didn't go as high as I'd planned.

4 PM

Running warm up/down 16:00 [1] 2.0 km (8:00 / km)
shoes: inov8 f-lite 230

Orienteering 15:47 [4] 3.6 km (4:23 / km) +50m 4:06 / km
shoes: inov8 f-lite 230

Back to sprinting, this time a la France. Did the Annecy night sprint course from last October which was lots of fun but frankly the town was far too busy with Bastille Day tourists to actually move quickly.

Running warm up/down 15:00 [1] 2.45 km (6:07 / km)
shoes: inov8 f-lite 230

Wednesday Jul 13, 2011 #

10 AM

Running 44:00 [2] 8.0 km (5:30 / km) +150m 5:02 / km
shoes: Asics GT2150 #4

Found a relatively flat road for a nice shake out. Rest day (cloud is down so not even tempted to head up high again).

Tuesday Jul 12, 2011 #

10 AM

Running long 4:00:00 [2] 31.7 km (7:34 / km) +2350m 5:31 / km
shoes: Adidas Swoop #9

Bit of an epic in the hills below the Eiger. Out for the day with Tessa, plotted a route on a scaleless tourist map then bought a OS style Wanderweg kart as we set off but didnt really change plans. I got two summits in (Mannichen and the Lauberhorn - missed the downhill course though) as well as a climb up to Eigergletcher and then the long traverse along the foot of the north face. Was tempted to go right up to it just to say I'd touched the north face of the Eiger but the 100m (vertical!) of scree between me and it looked like hard work given I already had 3 hours in my legs.
For the most part my legs were pretty good but my back and shoulders were achey from carrying a backpack. I did however totally blow up about 50m from the hostel, exactly on 4 hours.
Time above is all running. I was actually out 5:45 which includes food, drink, view, photo and wait for Tessa stops.
Some photos here. Sunburnt legs now!

C • not a bad day out 6

Monday Jul 11, 2011 #

10 AM

Running warm up/down 18:00 [1] 3.2 km (5:37 / km)
shoes: inov8 f-lite 230

Orienteering 14:10 [4] 3.6 km (3:56 / km)
shoes: inov8 f-lite 230

A Swiss sprint champs course in Bremgarten. Good.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: inov8 f-lite 230

5 PM

Running hills 1:25:00 [3] 14.0 km (6:04 / km) +900m 4:36 / km
shoes: Asics GT2150 #4

Now in Grindelwald. Set out for a shake out but quickly got on a steeply climbing path which I thought was going to take me to a 2000m summit. I got to 2000m but it turned out to be a cafe with a busstop outsite - the summit was 800 m higher! Maybe in the next couple of days.

Refuelled with an ostritch steak and a view of the Eiger. Not bad.

Sunday Jul 10, 2011 #

11 AM

Running warm up/down 18:00 [1] 3.3 km (5:27 / km)
shoes: Asics GT2150 #4

Orienteering 14:00 [4] 2.9 km (4:50 / km)
shoes: Asics GT2150 #4

Sprint course in Einsiedeln. Legs quite tired from yesterday: pace wasn't too high so focussed on memorising details ahead instead of racing.

Orienteering 17:00 [3] 4.3 km (3:57 / km)
shoes: Asics GT2150 #4

Sprint training on Einsiedeln map.

4 PM

Running warm up/down 8:00 [1] 1.4 km (5:43 / km)
shoes: inov8 f-lite 230

Orienteering 19:30 [3] 4.0 km (4:53 / km) +100m 4:20 / km
shoes: inov8 f-lite 230

Schwyz sprint course from a Swiss O Week. Cruisy pace but good fun. Really getting my eye in to alpine old towns now.

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: inov8 f-lite 230

Saturday Jul 9, 2011 #

4 PM

Running warm up/down 8:00 [2] 1.3 km (6:09 / km) +50m 5:10 / km
shoes: Asics GT2150 #4

Welcome to Switzerland!

Orienteering 14:30 [4] 3.6 km (4:02 / km)
shoes: Asics GT2150 #4

WOC 2003 Sprint Selection race (women), Richterswil. Started OK but got a bit woozy in the second half. A good reminder that I need to do some training.

Orienteering 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2150 #4

A Peely planned line-course-line exercise mass starting with Tessa and Sarah. Tried to do the line courses at race pace which made it better training.

Orienteering 13:50 [4] 3.4 km (4:04 / km)
shoes: Asics GT2150 #4

Swiss selection race from 2003, still Richterswil. Legs had definitely lost their zip and bits of the town were getting quite familiar but still some interesting route choice problems to solve and I made two howling mistakes - can only blame tiredness.

6 PM

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: inov8 f-lite 230

Orienteering 13:26 [5] 3.6 km (3:44 / km)
shoes: inov8 f-lite 230

WOC 2003, Mens Sprint.
Didn't actually know it was the mens course until I finished but was still pushing fairly hard. I'll admit that I remembered Jamies route on the long leg and took that without really thinking about that but the rest of the course I was basically running blind. Had a really good feeling for the navigation but should have been planning a bit further ahead.
There were some new buildings and fences in the second half but I think my time stands up - probably a solid top 20. Not bad for my fourth hard sprint of the afternoon!

Running warm up/down 8:23 [1] 1.3 km (6:27 / km)
shoes: inov8 f-lite 230

Friday Jul 8, 2011 #

7 AM

Running 42:00 [2] 9.4 km (4:28 / km)
shoes: Asics GT2150 #4

Ah the bliss of the easy 45' after three (six?) tough days. And it felt pretty good which was something of a surprise!

Thursday Jul 7, 2011 #

7 AM

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

Just a short one as my legs are pretty tired and I want to freshen up before the weekend.

6 PM

Running (TT) 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Asics GT2150 #4

Tour de Bog. Captain ex Captain Campbell was of on his holidays and deputised training to me so I organised a bit of a stage race around the seat. Timetrials, breakaways, summit finishes and cols all took their place.
If I hadn't been organising I probably wouldn't have done such as good quality session as my legs were feelign very weary all day but I'm glad I got out. Hector and Matt Sims forced me to keep it honest too!

A fair bit of hanging around waiting at the end of each rep made it a bit faffy but probably increased the quality of the efforts.

Wednesday Jul 6, 2011 #

7 AM

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

Legs feeling surprisingly OK.

5 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 f-lite 230

Orienteering 40:00 [3] 8.5 km (4:42 / km)
shoes: inov8 f-lite 230

INT Urban League, Dean Village.
Some really crafty planning from Jegor made the most of the extended area. Really testing orienteering. Could have been pushing harder at times but legs were feeling pretty heavy.
Only 2 mins ahead of Turbo Tom and Tess but they are both dirty cheats (and not alone in this race).

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 f-lite 230

Back to the ranch discussing the philosophy of sprint race planning with Tessa.

Tuesday Jul 5, 2011 #

7 AM

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

Steady. Not as tight as yesterday.

Stepped on a bumblebee. Sorry Oli.

C • bastard 1

6 PM

Running warm up/down 18:00 [2] 4.0 km (4:30 / km)
shoes: Asics GT2150 #4

Running intervals 31:40 [5] 7.6 km (4:10 / km)
shoes: Asics GT2150 #4

4x (200m, 200m, 800m w/ 200/200/400 slow recovery)
Felt good on the warm up.
Felt good on the run home.
Felt fast on the 200s. (31)
Still can't hit the target pace on 800s. Tried fast starts, fast middles and fast ends but all around 2:20. Seems the key is to run the whole rep fast.

Running 13:00 [2] 2.9 km (4:29 / km)
shoes: Asics GT2150 #4

Monday Jul 4, 2011 #

7 AM

Running (RR) 42:00 [2] 9.4 km (4:28 / km)
shoes: Asics GT2150 #4

Not enough sleep due to having to put a mouse out its misery at 2:30am. Mousetrap had only managed to catch his hind leg leaving him free to scurry around dragging the trap with him while wailing away.
Run helped clear the head. Legs mostly feeling good, a lot of tightness down my right ITB though.

C • humane traps? 7

6 PM

Running 1:20:00 [2] 15.7 km (5:06 / km) +300m 4:39 / km
shoes: Asics GT2150 #4

Steady cruise HFW via Arthur's Seat and Braids.

Sunday Jul 3, 2011 #

12 PM

Running hills 30:00 [2] 4.0 km (7:30 / km) +300m 5:27 / km
shoes: Adidas Swoop #10

Running race (Dreg Drag Handicap) 25:30 [4] 5.4 km (4:43 / km) +400m 3:27 / km
shoes: Adidas Swoop #10

what a great day. handicapper gave me a great chance to shine, so in order to win i would need run a sub 13 five km. Up Allermuir. which im clearly not, so i ended up last of those that didn't get lost. So satisfying to almost catch some people and it was running in the hills in the sunshine with good company. amusingly the handicapper girl refused to believe how close behind me Tessa would be despite asking and instead of ranking me based on an actual made up prediction, ranks me using no logic or common sense. so satisfying, as it meant I got a break from her wittering for half an hour. I was quite happy to do a solo run over the hills without worrying about the race 10mins ahead.

With obvious apologies to He Whose Name I Cannot Type.

Saturday Jul 2, 2011 #

11 AM

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Asics GT2150 #4

Running hills 38:00 [4] 6.0 km (6:20 / km) +600m 4:13 / km
shoes: Asics GT2150 #4

3x The Seat.
Thought I was pushing hard but it was hard to tell, until on the last rep a kid started running beside me. I cranked the pace up a notch to drop him - which worked, eventually - but it was enough to properly send me into the red zone. Ow.

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Asics GT2150 #4

Friday Jul 1, 2011 #

4 PM

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

HFW via the lower slopes of Craiglochart.
I think I left something at training last night.
My calf muscles.

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