Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m
Running	49	43:45:59	334.7	(7:51)	538.65	(4:53)	5335
Faffing in the gym	10	3:45:00	1.37		2.2
Orienteering	3	2:43:04	16.16	(10:06)	26.0	(6:16)	180
Urban Orienteering	2	1:10:04	8.39	(8:21)	13.5	(5:11)
Total	49	51:24:07	360.61		580.34		5515
[1-5]	49	51:14:07

3:01

0:00

» now

Wednesday Oct 31, 2012 #

7 AM

Running 1:09:00 [3] 16.2 km (4:16 / km)
shoes: Asics GT2170 #2

Retracing the route of my old commute out along the Innocent Railway to the Jewel where I found Corbieshot and Corbiewynd. Slightly disappointed not to see any of my old commuter buddies like short-Chinese-powerwalking-woman or probably-academic-trousers-too-short-with-unkempt-hair-man.

C • what 1

6 PM

Running (AZ) 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GT2170 #2

Bit of a struggle tonight, ate a day-old doughnut during the day at work which didn't sit very comfortably for this run. Dodging ghost tours on the Royal Mile and guisers in Lochend and Restalrig en route to Cornhill terrace then Cornwallis Place & Cornwall Street on the way back to the office. Took my guts home rather than subjecting them to a core workout - will do it on Friday instead.

With these three I reached the 20% point in the grand AZ project. Not far now!

C • how far ? 2

Tuesday Oct 30, 2012 #

7 AM

Running (AZ) 1:05:00 [3] 14.5 km (4:29 / km)
shoes: Asics GT2170 #2

Out on the Roseburn path to Corbiehill Ave, Cres, Gdns, Grove, Park, Place, Road and Terrace. Feeling good for my day off yesterday.

5 PM

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Asics GT2170 #2

Running intervals 14:30 [3] 4.0 km (3:38 / km)
shoes: Asics GT2170 #2

Panic intervals - Trotter politburo meeting chez moi in the evening so had to squeeze a micro-session in before going home to cook and clean. 10x1min off 30s on the meadows. 330-350m/rep but felt pretty awkward to be running fast.

Running warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: Asics GT2170 #2

Home.

Monday Oct 29, 2012 #

8 AM

Running 12:30 [3] 2.2 km (5:41 / km)
shoes: Asics GT2170 #2

IW.

Faffing in the gym (CC) 20:00 [3] 2.2 km (9:05 / km)
shoes: Asics GT2170 #2

Core-tastic.

6 PM

Running 5:30 [3] 1.1 km (5:00 / km)
shoes: Asics GT2170 #2

HFW.

Sunday Oct 28, 2012 #

2 PM

Running long 1:35:30 [3] 24.3 km (3:56 / km)
shoes: Asics GT2170 #2

Steady out and back on the Regent's Canal, from Baker Street to Victoria Park. Good pace all the way, feeling strong at the end.

Saturday Oct 27, 2012 #

9 AM

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GT2170 #2

London Baby! Regent's Park/Primrose Hill/Hyde Park. Usual faffy busy stuff.

2 PM

Running warm up/down 19:00 [3] 4.0 km (4:45 / km)
shoes: Asics GT2170 #2

Baker Street to Temple.

Urban Orienteering 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT2170 #2

Most of Women's Super-vet course from the 2012 City Race - Inner Temple was all locked up at the start which looked like the most interesting bit unfortunately. Cruise pace.

Running warm up/down 20:00 [3] 4.3 km (4:39 / km)
shoes: Asics GT2170 #2

And back.

Friday Oct 26, 2012 #

12 PM

Running 40:30 [3] 8.5 km (4:46 / km) +150m 4:23 / km
shoes: Asics GT2170 #2

Nice lunchtime run to Cooper's Close then round the back of the Seat. Apparently a Cooper was a barrel maker.

Thursday Oct 25, 2012 #

6 PM

Running (AZ) 51:40 [3] 11.5 km (4:30 / km)
shoes: Asics GT2170 #2

Constitution Place and Street. The more times I visit Leith, the more interesting bits I find. I do think there is scope for an urban/sprint map although there may be a few too many busy roads for anything serious.

C • Leith 1

Urban Orienteering (FWTN) 40:04 [3] 7.5 km (5:21 / km)
shoes: Asics GT2170 #2

Cruise around Dean Village. One sloppy mistake and a few controls where I was being lazy with descriptions.

Running warm up/down (FWTN) 13:00 [3] 2.6 km (5:00 / km)
shoes: Asics GT2170 #2

FWTN -> Gym -> Home.

Faffing in the gym (CC) 20:00 [3] 0.0 km
shoes: Barefoot

Really went for it on the Hams and Gluts and was totally knackered for the second half of the session - could barely lift my legs off the ground for

Wednesday Oct 24, 2012 #

5 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Asics GT2170 #2

HFW

Running tempo 32:10 [3] 8.05 km (4:00 / km)
shoes: Asics GT2170 #2

Progression run first half.

Running tempo 26:28 [4] 8.05 km (3:17 / km)
shoes: Asics GT2170 #2

Progression run second half. Last km of 2:58 - with both laces undone. Beautiful evening with views of the blue mountains (pentlands) and mist hanging in the hollows. Last time we'll run this route this year as it's not street lit.

Tuesday Oct 23, 2012 #

5 PM

Running (AZ) 1:15:00 [3] 13.4 km (5:36 / km)
shoes: Asics GT2170 #2

Steady plod around town. Connaught Place down off Ferry Road and then up to Meadowbank for Considine Gardens & Terrace. Back through the park. Legs very reluctant at the start, L heel quite stiff but eased off.

Faffing in the gym (CC) 25:00 [3]
shoes: Barefoot

Lower #reps but more intense variants of exercises: knee to chest on side-plank, 5kg weight for back raises, 15kg for single leg deadlift.

Monday Oct 22, 2012 #

5 PM

Running hills (MASH) 1:27:00 [3] 14.5 km (6:00 / km)
shoes: Asics Gel Enduro Attact WR

Dragged myself round a few climbs with Doug and Tessa. Pushing hard but not going quickly - legs are in a bad way. Time for an easy day.

Sunday Oct 21, 2012 #

9 AM

Running 21:00 [3] 4.5 km (4:40 / km)
shoes: Asics GT2170 #2

In Italy now for Trofeo Vanoni. Shake out jog round Morbegno.

2 PM

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2170 #2

Jogging and strides.

Running race (Trofeo Vanoni) 31:01 [3] 7.2 km (4:18 / km) +430m 3:19 / km
shoes: inov8 f-lite 230 #2

Better today. Feeling the fatigue from the VK but battled through it - only 10s slower than last year and I suspect I lost that on the descent. I was on last leg and there was no one in sight so probably wasn't pushing maximally.
I've a blog half written, will hopefully get it online tonight with more of the details.

Running warm up/down 1:03:00 [3] 10.0 km (6:18 / km) +750m 4:35 / km
shoes: Asics GT2170 #2

Easy climb up to 3000ft with Robbie on the other side of the valley from the race. Legs pretty gibbered on the way down.

Saturday Oct 20, 2012 #

11 AM

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2170 #2

How do you warm up for a VK?

Running race (Le Vertical KM de Fully) 38:57 [3] 1.92 km (20:17 / km) +1000m 5:38 / km
shoes: inov8 f-lite 230 #2

Unpleasant.
Blog

Running warm up/down 24:00 [3] 6.0 km (4:00 / km)
shoes: inov8 f-lite 230 #2

Down again, on a far more pleasant hiking path. Refound my sense of humour half way!

Friday Oct 19, 2012 #

7 AM

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics GT2170 #2

Travelling all afternoon so needed to get into work early so only time for a short one out to Balgreen and back. Bacon roll!

Thursday Oct 18, 2012 #

8 AM

Running 23:00 [3] 4.5 km (5:07 / km)
shoes: Asics GT2170 #2

Legs dead this morning. Set off for an AZ but cut short with easy loop on WoL instead.

6 PM

Running warm up/down 21:00 [3] 4.5 km (4:40 / km)
shoes: Adidas Swoop #10

Home-DVC-Castro Climb

Running hills 25:00 [3] 6.0 km (4:10 / km)
shoes: Adidas Swoop #10

Dan G led session on Castro Climb to mark their imminent departure on a 6-month bike trip through the Americas, starting in Cuba (hence the training locale). 4x3min hills, relatively hard but not maxed out. Nice short session!

Running warm up/down 24:00 [3] 4.5 km (5:20 / km)
shoes: Adidas Swoop #10

And home.

Wednesday Oct 17, 2012 #

7 AM

Running (AZ) 45:00 [1] 9.5 km (4:44 / km)
shoes: Asics GT2170 #2

Finally finished the Comiston's with Comiston View, almost a week later than originally planned. Will be nice to run somewhere other than Morningside now.

5 PM

Running (AZ) 57:00 [3] 12.5 km (4:34 / km)
shoes: Asics GT2170 #2

Down to Leith, along Commercial Street up Commercial Wharfe and then back to work, with a quick lap of Conference Square en route. Soggy. Again.

Faffing in the gym (Caseys Core) 25:00 [3]
shoes: Barefoot

Getting stronger at this. Progressed to doing single leg tabletops and finished with some single leg calf raises on the leg press machine.

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics GT2170 #2

HFG

Tuesday Oct 16, 2012 #

7 AM

Running (AZ) 43:00 [1] 9.6 km (4:29 / km)
shoes: Asics GT2170 #2

Cold wet and horrible. Loving it. Still chipping away at the Comiston's: Spring Avenue & Terrace. Just the View to go!

5 PM

Running warm up/down (0) 18:00 [1] 3.5 km (5:09 / km)
shoes: Adidas Swoop #10

To the "dry" valley.

Running hills (Vertical) 35:00 [4] 3.2 km (10:56 / km) +550m 5:53 / km
shoes: Adidas Swoop #10

Short steep vertical training reps. 10x the "Dam Wall" - the steep back wall of the Dry Valley. 120m long with 50-55m climb in each rep taking 2 minutes on average. Started conservatively on a run/walk strategy but was running all the way by the last few.

Running warm up/down (undefined) 30:00 [1] 4.6 km (6:31 / km)
shoes: Adidas Swoop #10

Slow trudge home.

Monday Oct 15, 2012 #

7 AM

Running (AZ) 45:00 [1] 10.0 km (4:30 / km)
shoes: Asics GT2170 #2

Comiston Grove and Place

5 PM

Running (AZ) 54:00 [1] 12.0 km (4:30 / km)
shoes: Asics GT2170 #2

Comiston Rise and Road

Faffing in the gym (Caseys Core) 25:00 [2] 0.0 km
shoes: Barefoot

Sunday Oct 14, 2012 #

10 AM

Running warm up/down (0) 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Generous.

Running race (FRA) 1:10:00 [5] 14.0 km (5:00 / km) +900m 3:47 / km
shoes: inov8 roclite 285 #4

FRA relay leg 2 with Orlando. Dave sent us out in the mid-20s just behind the leading girls team. We set up the first hill with a good hard pace and when we got on top worked on catching as many of the teams infront of us as we could. That continues for the whole first half until there were not many teams ahead of us that we could see. The second half was much more up and down and a pattern of me pulling away on the descents then Orlando catching me up on the climbs formed. A good tussle with Helm Hill kept us pushing right to the end where we came in with the second best leg time, 1min down on Pudsey. Looking at splits they were just a few seconds faster than us on every leg - great running by them.
Also great running by our girls team - not only did they win the FRA, they also had enough runners to leave some behind to take 2nd team in the Skyline which secured them the overall SHR championship. Trotter men - we need to pull our fingers out!

Running warm up/down (0) 10:00 [1] 1.0 km (10:00 / km)
shoes: inov8 roclite 285 #4

Sort of shuffled up the hill with Oli and Rhys. Token efforf.

Saturday Oct 13, 2012 #

9 AM

Running (0) 19:30 [1] 4.2 km (4:39 / km)
shoes: Asics GT2170 #2

Shake-out from Scotch Corner travelodge.

2 PM

Running warm up/down (0) 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT2170 #2

Checking out the course + some strides.

Running race (6stage) 15:18 [5] 5.04 km (3:02 / km)
shoes: Asics Hyperspeed #2

English 6-stage Road Relays, Clumber Park. First Leg for a reasonably strong Highgate team. Went as hard as I could, from the start and for the first half this put me not far behind the (large) leading bunch. On the second lap I started to suffer but focussed on fighting with Ben Livesey while the gaps started to grow. I was all set to pick it up with 1km to go but there was nothing there - instead Ben kicked away to pip me by 4s. Km splits of 2:59, 2:56, 3:09, 3:06, 3:01 + change.

Running warm up/down (0) 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT2170 #2

Jogging about cheering the rest of the team. Our second and third legs ran really well (15:06/7) to pull us up to 3rd at one stage before we fell back to 11th. Best result for the club since the early 90s so they were fairly happy.

Friday Oct 12, 2012 #

7 AM

Running (AZ) 45:00 [1] 10.0 km (4:30 / km)
shoes: Asics GT2170 #2

They clearly were not bearing my challenge in mind when designing Edinburgh. I thought all the Comiston's were close by when I was planning my runs out. It turns out they are in two clusters at either end of Braidburn Park - and nicely alternate between the two. So this morning was just Drive and Grove as it's a recovery day.

Thursday Oct 11, 2012 #

7 AM

Running (AZ) 52:35 [1] 10.55 km (4:59 / km)
shoes: Asics GT2170 #2

Another trip to the Stockbridge colonies, this time for Colville Place then just along the road to all the Comely Bank's: " ", Avenue, Grove, Place, Place Mews, Road, Row, Street & Terrace. Normal morning plod pace.

7 PM

Running warm up/down (FWTN) 15:00 [1] 3.0 km (5:00 / km)
shoes: Adidas Swoop #10

Work->Holyrood

Orienteering (FWTN) 59:20 [2] 6.5 km (9:08 / km)
shoes: Adidas Swoop #10

Holyrood Park in the rain and mist. I may coverboy for bof and UKCup winner but that doesn't mean I can actually orienteer! All over the shop.

Running warm up/down (AZ) 30:00 [1] 5.5 km (5:27 / km)
shoes: Adidas Swoop #10

Cold wet and tired but Comely Green Crescent & Place were so close by!

Faffing in the gym (Caseys Core) 25:00 [2] 0.0 km
shoes: Barefoot

Fortunately had a dry set of kit.

Wednesday Oct 10, 2012 #

8 AM

Running (AZ) 47:00 [1] 9.0 km (5:13 / km)
shoes: Asics GT2170 #2

Coltbridge Avenue, Gardens, Millway, Terrace, Way and Columba Avenue & Road. New shoes, nice morning.

6 PM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Asics GT2170 #2

Running 31:30 [3] 8.0 km (3:56 / km)
shoes: Asics GT2170 #2

Running 27:30 [4] 8.0 km (3:26 / km)
shoes: Asics GT2170 #2

Progression run, solo. Managed to accelerate all the way through but couldn't get up to top speed at the end: last 3 kilometers we 3:21, 3:20 and 3:18.

Tuesday Oct 9, 2012 #

Note

Just sent this email to the SEDS list - posting here to get some thoughts from outside Scotland...

"Last weekend saw the final of the 2012 UKCup. The UK Cup was set up 15 years ago to ensure a series of high quality races where the best orienteers in Britain would be sure of meeting each other. From this year's races it's clear that it is no longer achieving this goal - outside of the biggies like the JK and WOC test races the events struggle to attract any more than "punter-elite" journeymen: indeed there have often been higher quality races happening elsewhere on the same day as UKCup races . This seems to have been made worse by the extension of the season into the Autumn. I have my own thoughts on that change, but I'll save them for another time and place.

The newly announced UK Orienteering League is likely to continue this trend away from high class competition towards a focus on season-long national level participation.

One of my key priorities for Project 2015 is get get as much RACE practice in relevant terrain as possible. Big winter training weekends in Speyside/Deeside/Moray are great but one of the things I've learnt from my time focussing on the sprint is that you learn 10x more in a competitive race compared with any training exercise. So my question is Is it time for a Scottish Orienteering Cup? I'm slightly hazy on the details, but the vague idea would be to coordinate a series of races in good Scottish terrain. It can be just existing races, at least initially, but a mix of disciplines would be good. I don't think the events need to be of any given standard or with any special organisation - maybe just an organiser who is willing to be flexible/accomodating and a planner who wants to put on a good quality course (don't they all?). It's not even really about winning or prizes - the real prizes are up for grabs in just over 1000 days time. We could even call it the 2015 cup (I'm sure there's a Scottish Cup in some other sport already.).

This is about giving people with a focus on WOC 2015 as much Scottish race experience as possible. It's not about the journeymen, the half-arsed or the zimmers. It's a chance for the boys and girls who want to fight to be the best that they can be come August 2015 to get together and push each other on.

Who's in?"

C • interesting idea 14

8 AM

Running (AZ) 51:20 [1] 10.5 km (4:53 / km)
shoes: Asics GT2170 #1

Colmestone Gate. Posh Fairmilehead development. Ploddy.

Faffing in the gym 25:00 [3]

Casey's Core #1. Increased from 10 to 12 reps on each exercise. Still can't balance on single leg dead lifts.

6 PM

Running (AZ) 1:04:00 [2] 14.5 km (4:25 / km)
shoes: Asics GT2170 #1

Colonsay Close, Way & View. Marginally less ploddy.

Monday Oct 8, 2012 #

7 AM

Running 29:00 [1] 6.4 km (4:32 / km)
shoes: Asics GT2170 #1

Down the river to Collins Place in the Stockbridge colonies.

6 PM

Running hills 1:11:00 [4] 13.0 km (5:28 / km) +450m 4:39 / km
shoes: Adidas Swoop #10

MASH with HH.

Sunday Oct 7, 2012 #

11 AM

Running warm up/down 15:00 [3] 2.7 km (5:33 / km)
shoes: Asics GT2170 #1

Shake out.

Orienteering race 1:06:00 [3] 12.5 km (5:17 / km)
shoes: VJ Integrators

UKCup final. Win. So happy.

C • convincing 2

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Adidas Swoop #10

Back up the hill to take some photos.
And get the miles in, of course.

Saturday Oct 6, 2012 #

12 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2170 #1

Out and about with CK.

Orienteering (UKRL) 37:44 [3] 7.0 km (5:23 / km) +180m 4:47 / km
shoes: VJ Integrators

Out in 5th, slide around for a while, back in 4th. Job done.

Running 23:00 [2] 4.0 km (5:45 / km)
shoes: VJ Integrators

Up to Darwen tower.

Friday Oct 5, 2012 #

12 PM

Running (AZ) 52:00 [2] 12.23 km (4:15 / km)
shoes: Asics GT2170 #1

Pleasant lunchtime cruise down the Innocent Railway to Collier Place in a poshed up bit of Niddrie.

C • Its not 3

Thursday Oct 4, 2012 #

8 AM

Running warm up/down 7:30 [1] 1.3 km (5:46 / km)
shoes: Asics GT2170 #1

Faffing in the gym 25:00 [3]

Casey's core #2 - as last Friday. Struggled on the side planks w/leg lift but other than that OK.

6 PM

Running warm up/down (AZ) 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT2170 #1

To DVC via College Wynd in the Cowgate.

Running (TT) 36:00 [5] 7.5 km (4:48 / km)
shoes: Asics GT2170 #1

6x6minute run/recovery session (like a Hyman session with a bonus rep). 2x(1.5, 1.25, 1.0km) in 4:42,3:45,3:00,4:41,3:49,3:00. Tough in the second half.

Running warm up/down 15:00 [1] 2.8 km (5:21 / km)
shoes: Asics GT2170 #1

Wednesday Oct 3, 2012 #

8 AM

Running (AZ) 25:00 [1] 4.5 km (5:33 / km)
shoes: Asics GT2170 #1

Shuffle to an alleyway in Old Town, the name of which temporarily escapes me.

C • amnesia 1

Faffing in the gym 10:00 [0]

Leg stretching.

6 PM

Running (AZ) 1:33:00 [1] 20.3 km (4:35 / km)
shoes: Asics GT2170 #1

Wednesday night stroll through the Colintons - none of which are in Colinton really. Colinton Grove, Grove West for starters, then up the hill to Colinton Mains Cres, Gardens, Green, Grove, Loan, Place, Road, Terrace before the epic Colinton Road - all 19 minutes/4.5km of it!
Started strongly but faded badly.

Tuesday Oct 2, 2012 #

7 AM

Running (AZ) 53:00 [1] 11.7 km (4:32 / km)

Out to Cockroft Court in Corstorphine then a short expoloration of St Margarets park. Home via Coffin Walk.

6 PM

Running warm up/down 16:00 [1] 3.5 km (4:34 / km)
shoes: Adidas Swoop #10

Flotterstone-First bridge after the reservoir.

Running hills (VK) 1:01:00 [4] 6.25 km (9:46 / km) +1005m 5:25 / km
shoes: Adidas Swoop #10

3x15 min climbs on the north west flank of Carnethy. A mix of boggy trods and heather made for a very tough session! Each rep was 1.25km with 335m climb - 27% average gradient. Struggled at the end of the third rep not helped by having lost my previous line and ending up scrambling up scree slopes.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: Adidas Swoop #10

Back to Flotterstone from the top, over Turnhouse.

Monday Oct 1, 2012 #

7 AM

Running 23:00 [1] 4.8 km (4:47 / km)
shoes: Asics GT2170 #1

Winter starts now. Short loop down the river to get back in the habit.

C • No 6

5 PM

Running (AZ) 48:00 [2] 12.25 km (3:55 / km)
shoes: Asics GT2170 #1

Cock-my-lane (the RLS path to the Pentlands) then Grannies and home.

Faffing in the gym (Caseys Core) 25:00 [3]

More good stuff.

Running warm up/down 5:00 [1] 1.1 km (4:33 / km)
shoes: Asics GT2170 #1

HFW

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