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Training Log Archive: murraystraining

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Running	25	17:23:14	125.92	(8:17)	202.65	(5:09)	2400
Orienteering	8	3:10:54	26.59	(7:11)	42.8	(4:28)	110
Total	26	20:34:08	152.52	(8:06)	245.45	(5:02)	2510

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Wednesday Aug 31, 2011 #

12 PM

Running hills 47:00 [3] 8.25 km (5:42 / km) +350m 4:42 / km
shoes: Asics GT2150 #4

Lunchtime - AS, Crags.

Tuesday Aug 30, 2011 #

6 PM

Running (Treadmill Fitness Test) 49:00 [3] 11.5 km (4:16 / km)
shoes: Asics GT2150 #4

Reasonably fit. About as fit as you can expect when you peak and then just banter about for a few weeks.

Friday Aug 19, 2011 #

Note

So I started writing up my thoughts and experiences on Tuesdays races as a blog/ap report but it's up to 1750 words already... I don't mind posting it online but would anyone bother reading it?

C • No 11

Thursday Aug 18, 2011 #

11 AM

Running 1:10:00 [5] 6.0 km (11:40 / km) +800m 7:00 / km
shoes: inov8 roclite 285 #4

Short steep run up Dent du Chat. Pretty.

Wednesday Aug 17, 2011 #

10 AM

Running hills 2:10:00 [3] 17.5 km (7:26 / km) +1250m 5:28 / km
shoes: Asics GT2150 #4

Saunter up the old railway line from Aix (250m) to La Revard (1500) then along the road to the WOC arena at La Feclaz. Not quick.

Tuesday Aug 16, 2011 #

9 AM

Running warm up/down 15:00 [1] 2.8 km (5:21 / km)
shoes: Asics GT2150 #4

Six laps of quarantine.

Orienteering race (WOC Sprint Q) 15:40 [5] 4.0 km (3:55 / km) +110m 3:27 / km
shoes: inov8 roclite 285 #4

4th.
Will write up fully later.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2150 #4

4 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2150 #4

Three laps of quarantine + prestart (900m from quarantine to arena).

Orienteering race (WOC Sprint Final) 14:19 [5] 4.0 km (3:35 / km)
shoes: inov8 f-lite 230 #2

12th. 3rd brit. Best worst Brit ever?
More later.

C • 12th in the world. 7

9 PM

Note
(injured)

I'm putting the injured lights on just as a precaution. L Knee stiffened up between races and was sore after the final - no problem in the races though. Physio has had a look and doesn't think it's serious but just something to keep an eye on. In the short term I have some lovely pink tape to show off'/ give me funny tan lines.

Monday Aug 15, 2011 #

9 AM

Orienteering 40:00 [2] 6.4 km (6:15 / km)
shoes: Asics GT2150 #4

Sprint model. Cruising about then strides. Rainy.

Sunday Aug 14, 2011 #

7 AM

Running 38:20 [3] 8.5 km (4:31 / km)
shoes: Asics GT2150 #4

Wake up cruise along the lake.

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard

11 AM

Running warm up/down 21:30 [1] 4.0 km (5:23 / km)
shoes: Asics GT2150 #4

Didn't get lost today.

Orienteering intervals 18:40 [3] 3.4 km (5:29 / km)
shoes: Asics GT2150 #4

Swiss Sprint Selection race in Annecy. Did it in three control bursts, full speed. Awesome. Ready.

C • Boom 3

Running hills 4:00 [5] 1.0 km (4:00 / km)
shoes: inov8 f-lite 230 #2

4x 45/15 hillish reps.

Friday Aug 12, 2011 #

11 AM

Running 35:40 [2] 7.5 km (4:45 / km)
shoes: Asics GT2150 #4

In Geneva. Went for a 15min jog but got lost....

Orienteering 17:00 [4] 4.7 km (3:37 / km)
shoes: inov8 f-lite 230 #2

Geneva World Cup course. Wanted to treat it as a race rather than focussing on any particular technique. Went well, didn't get caught by any route choices and was planning reasonably well but at the same time I felt a bit slow - not fighting all the way. Had planned to do straight intervals on Saturday but will do Sprint-ervals instead to get the feeling of orienteering at speed up.

Thursday Aug 11, 2011 #

6 PM

Running 58:00 [2] 12.5 km (4:38 / km)
shoes: Asics GT2150 #4

France! Faffy run along the lake from Aix. Wanted to do a solid out and back run but the 'out' stopped after 12 minutes. Faffed around the suburbs for a while then was faffing my way home when I met Ray coming the other way and we did some less faffy running for a bit.

Wednesday Aug 10, 2011 #

7 AM

Running warm up/down 10:30 [1] 2.1 km (5:00 / km)
shoes: inov8 f-lite 230

Orienteering 16:00 [3] 3.0 km (5:20 / km)
shoes: inov8 f-lite 230

Allez! Alley! Allez! Beat the crowds on the Royal Mile for a bit of a downhill old town sprint with some line course thrown in.

C • ultimate o quote 2

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: inov8 f-lite 230

Tuesday Aug 9, 2011 #

7 AM

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

8 PM

Running warm up/down 7:00 [1] 1.6 km (4:22 / km)
shoes: Asics GT2150 #4

Running tempo 31:00 [3] 9.2 km (3:22 / km)
shoes: Asics GT2150 #4

Four laps of the meadows, getting progressively faster. 8:25, 7:53, 7:27, 6:53. Nicely paced.

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Asics GT2150 #4

Monday Aug 8, 2011 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2150 #4

Easy day.

Sunday Aug 7, 2011 #

12 PM

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: inov8 roclite 285 #4

Orienteering 15:20 [4] 3.6 km (4:16 / km)
shoes: inov8 roclite 285 #4

JEC Sprint. Very wet. A good course, mostly well executed. A few hesitations and a lot of mincing in the rain.

Running warm up/down 4:30 [1] 0.8 km (5:37 / km)
shoes: inov8 roclite 285 #4

Orienteering 21:00 [3] 4.4 km (4:46 / km)
shoes: inov8 f-lite 230

Longer sprint course in down town St Andrews. First part pinched from the urban event there (quite tricky route choice). Second half Chambery-style alleyway hunting on the high street. Lessons? Need to have a plan for how to find each alleyway. Look to other side of street, look at the shape of the buildings. Counting openings should be a last resort.

C • Lessons? 1

Saturday Aug 6, 2011 #

12 PM

Running warm up/down 9:30 [2] 1.7 km (5:35 / km)
shoes: inov8 f-lite 230

Orienteering 14:55 [5] 4.3 km (3:28 / km)
shoes: inov8 f-lite 230

Re-run of the Perth PWT course. Slightly quicker than in the race last year. Not bad for a training run the day after a track race.

Orienteering intervals 18:00 [4] 5.0 km (3:36 / km)
shoes: inov8 f-lite 230

Route choice geeking. I am the master of the alleyway. Or the long easy out and round route. One of them will be the champion. A spreadsheet will tell me all later.

C • alleyways 1

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: inov8 f-lite 230

Friday Aug 5, 2011 #

7 AM

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

Another short one, this time on a little bit of the river.

7 PM

Running warm up/down 14:00 [2] 3.2 km (4:22 / km)
shoes: Asics GT2150 #4

Jogging around Victoria park.

Running race 14:54 [5] 5.0 km (2:59 / km)

Track PB & a win. Pretty pleased with this, even if it doesn't quite match the super fast time I ran on the roads before WOC last year. The race was part of the Glasgow Metric Milers campaign, an evening of paced races to help people towards PBs. The pacers for the 5000m were targetting 69 and 72 second laps. I wasn't feeling confident enough to go with the 69 second group but thought I needed to be a bit more adventurous than the 72s group so I settled into my own race. First km went by in 2:57 then I slowed a fraction to pass 3000m in 9:00 exactly. In most of the decent 5kms I've done the fourth km has been the slowest but tonight I was able to keep the tempo up and passed 4km in 12:00. Robert Russell had set out at a suicidal pace (was 100m ahead of me after a couple of km) but blew up and I could see I was catching him towards the end. My fastest ever last lap (66s - about the best I can managed in training too!) pulled me past him on the last bend to bring me home with a 2:54 last km. Textbook way to run a sub 15 I'd say!
My feeling is that there was more in the tank tonight. The 72 second laps, while not being easy, were far from stressful and I think that in a similar race to last year (where I finished 17th and was in a big pack all the way) a similar time would be possible.
And there was a definite breeze down the back straight.

With GG running 15:02 and Scott dropping a 14:37 in Sweden it was a great night for the mens sprint team. Tom Ryan won the B race in Glasgow with a sub-16 time and a very solid run while Tessa smashed the 18 minute barrier for a huge PB (17:59.54).

Running warm up/down 21:00 [3] 2.8 km (7:30 / km)
shoes: Asics GT2150 #4

Another lap of Victoria park, my wd = Tessa's wu. Then a quick dash back to the station after her race.

Thursday Aug 4, 2011 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics GT2150 #4

Legs not fresh. Short jog round Harrison park.

8 PM

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

Lap of the meadows.

Wednesday Aug 3, 2011 #

6 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2150 #4

Running intervals 19:00 [5] 5.0 km (3:48 / km)
shoes: Asics GT2150 #4

5x1km off 1min recovery. 2:57, 53,54,57,56. Solo.
One of the benefits of the festival was the busker serenading me during my rests. The downside is all the dizzy tourists getting in the way.

Running warm up/down 10:00 [3] 2.2 km (4:33 / km)
shoes: Asics GT2150 #4

Tuesday Aug 2, 2011 #

7 AM

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

6 PM

Running 36:50 [2] 7.9 km (4:40 / km)
shoes: Asics GT2150 #4

Was going to do intervals but legs were pretty heavy - bumped to tomorrow.

Monday Aug 1, 2011 #

7 AM

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

8 PM

Running 1:14:30 [3] 17.9 km (4:10 / km)
shoes: Asics GT2150 #4

Logn day at work, long run to clear the head afterwards. Got a bit tempo-ey towards the end.

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