Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Mar 31, 2013:

activity

time

miles

Running

31:06:45

268.44

(6:57)

432.01

(4:19)

Orienteering

6:55:51

48.34

(8:36)

77.8

(5:21)

Urban Orienteering

1:03:19

9.69

(6:32)

15.6

(4:04)

Total

39:05:55

326.47

(7:11)

525.41

(4:28)

2:48

0:00

» now

Sunday Mar 31, 2013 #

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Intergrator #2

Orienteering warm up/down 1:36:45 [3] 20.0 km (4:50 / km)
shoes: VJ Intergrator #2

JK Long. MP. A good run for the first three quarters - pushing hard when I could, slowing down at crucial moments. A few little wobbles but nothing >30s until 29. Slightly iffy map led me to 202 rather than 204 - realised it was wrong but it still took me over 2 mins to find the right one. Got back onto it and despite being tired kept the tempo high and forced myself to take the aggressive lines. I took the straight route over the hill to the 37th (second last) control, despite my legs screaming at me to bail out round via the field. I had to wiggle left at the end to get past the rhoddies so I cut into the control through the light green - out into the white turn left, there it is, you dancer. Final charge through the field - check code for last control. Noticed code for previous one - 74. Was that what I punched? I thought 104? What to do - go back and check & bin two minutes or forge on in hope? Forge on, but I was wrong (as were three others it seems). As it turned out the three starters behind me all did enough that I would only have been 4th overall so that's "all" it cost me. Still incredibly frustrating - the sprint specialist had a chance in this long race and he blew it!

Saturday Mar 30, 2013 #

8 AM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Morgon jogg in Reading.

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Intergrator #2

Orienteering race 32:34 [3] 7.2 km (4:31 / km)
shoes: VJ Intergrator #2

JK Middle distance. A chance to shine, wasted. I was really looking forward to this one as I thought the fast running and big hills would suit me physically. I guess they did but two misses on the legs across the valley (4 - in the circle & 10 - aiming for the bottom of the fenced enclosure but hitting it 20m higher and ending up climbing over the spur) cost me too much time. Credit to Ralph, he was moving faster than anyone and deserved his impressive win.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Intergrator #2

Friday Mar 29, 2013 #

8 AM

Running 26:00 [3] 5.0 km (5:12 / km)
shoes: Asics GT2170 #3 (winter colour

Morgon jogg from Travelodge into some nondescript bit of the West Midlands.

3 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Good bit of jogging from arena, model map + strides.

Urban Orienteering race 13:19 [3] 3.6 km (3:42 / km)
shoes: inov8 f-lite 230 #3 (black)

JK sprint - let's get this season started!
Apart from a minor altercation with the OOB a good clean run. Satisfying to stay ahead of the chasing pack!

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Jogging.

Thursday Mar 28, 2013 #

7 AM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Lower Craiglockhart loop.

Wednesday Mar 27, 2013 #

12 PM

Running 30:00 [3] 7.0 km (4:17 / km)
shoes: Asics GT2170 #3 (winter colour

To/from KB. Trying to snow - thought it was hail at first but it was actually just huge snow crystals - about 30mm across, single star shaped crystals. Cool.

Urban Orienteering 14:00 [3] 3.5 km (4:00 / km)
shoes: Asics GT2170 #3 (winter colour

KB sprint course. Caught out a couple of times at the start. Familiar shape of course but different control features.

Tuesday Mar 26, 2013 #

12 PM

Running 1:00:00 [3] 15.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
5x1km 2:55,56,56,56,50

Monday Mar 25, 2013 #

12 PM

Running 1:00:00 [3] 15.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
az - drummonds

Sunday Mar 24, 2013 #

12 PM

Running 40:00 [3] 10.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
hangover mileinshriach breaking in icebugs

Saturday Mar 23, 2013 #

12 PM

Running 1:20:00 [3] 20.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
run to newtonmorenewtonmore 10

Friday Mar 22, 2013 #

12 PM

Running 48:00 [3] 12.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
last run as XXIX - bruar falls

Thursday Mar 21, 2013 #

12 PM

Running 1:20:00 [3] 20.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
aztt

Wednesday Mar 20, 2013 #

12 PM

Running 1:12:00 [3] 18.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
fa'sidelivi sprints + hills

Tuesday Mar 19, 2013 #

12 PM

Running 1:32:00 [3] 23.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
arthurs seataz- drumbrae

Monday Mar 18, 2013 #

12 PM

Running 1:32:00 [3] 23.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
jogtunnel

Sunday Mar 17, 2013 #

12 PM

Running 20:00 [3] 5.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
trossachs

Saturday Mar 16, 2013 #

12 PM

Running 1:20:00 [3] 20.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
jogtulliallan

Friday Mar 15, 2013 #

12 PM

Running 1:20:00 [3] 20.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
az - drumbrae

Thursday Mar 14, 2013 #

12 PM

Running 56:00 [3] 14.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
ok hallen - tullochroiskok hallen - craig a barns

Wednesday Mar 13, 2013 #

12 PM

Running 1:20:00 [3] 20.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
az - drumbrae?

Tuesday Mar 12, 2013 #

12 PM

Running 40:00 [3] 10.0 km (4:00 / km)
shoes: Barefoot

Logged in arrears - details lost in mists of time.
Treadmill tempo.

Monday Mar 11, 2013 #

7 AM

Running 26:00 [3] 5.0 km (5:12 / km)
shoes: Asics GT2170 #3 (winter colour

Snowy jog. Battered legs.

6 PM

Running (AZ) 1:23:00 [3] 16.5 km (5:02 / km)
shoes: Asics GT2170 #3 (winter colour

Sliding around, had planned to do more but was gaining very little from it.
Streets visited: 3 - Drumbrae Gardens, Drumbrae Grove & Drumbrae Junction.
AZ Stat: Projected completion date - 10/11/2017

Sunday Mar 10, 2013 #

10 AM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: VJ Intergrator #2

Shorter than I would have liked - mass start and general disorganisation.

Orienteering intervals 40:00 [3] 8.0 km (5:00 / km)
shoes: VJ Intergrator #2

Relay simulation intervals.
1 - Mass start, first leg simulation. Probably the strongest "first leg" race we'll see in Britain this year. After a hard run up the hill to the first with people all over the place it was just a case of confident navigation and a clear head to find the control. After that it settled down and I tucked in behind the leaders, letting them set the route but staying on top of the navigation. Finished 3rd I think behind Crickmore and Doug.
2 - mini mass start for the first 7 on "first leg", back across the hill. Got dragged a bit high on the first control by HH who had a different gaffle. He got away as we had to drop and then climb again to our's but that just gave us a target. I focused on keeping him in my sights while the others took better lines - both valid tactics in the situation I think. The last few controls were a tricky control pick where it was important to take the time to build a good picture of the circle to be able to move cleanly through. I did this and cruised the run in to hand over to my final leg runner just off the lead.
3 - final leg p1: chasing doug (~40s) and HH (~10s) with the others behind me. We were together with one control to go when I took a gamble by going out to the road which paid off - faster running and a clear line in to the control. Got there just ahead and held them off up the hill to the finish. Not sure I'd have been able to pass them in the terrain.
4 - final leg p2: reverse start order to the previous with 20s gaps so this time I was chasing Crickmore and Chepls. Held the gap through the fast easy controls, closed slightly when they climbed too much on a traverse then kicked up the hill to catch them. We dropped Crickmore and reeled Spongey in to the last but I couldn't quite catch Chepls on the fast downhill to the finish.

1 PM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Intergrator #2

At Simpson Ground - from/to car park.

Orienteering race 35:00 [3] 7.0 km (5:00 / km)
shoes: VJ Intergrator #2

Second relay training of the day (and not long after the first - or lunch!), this time a pairs relay where one team member jogged around paths while the other orienteered to a remote changeover - two laps to give a 6 leg relay. A simple idea but not one I'd done before - really good though!
Similar to the morning running wise. Tucked in well on 1st leg (not getting caught out by the gaffles like Nixon and Doug, and holding Cat off - just!) then defending a lead on 2nd and 3rd. Sadly Crickmore, who had earned that lead early on, couldn't hold it on last. To be expected from a ShUOC lad I suppose.

Saturday Mar 9, 2013 #

10 AM

Running warm up/down 19:00 [3] 4.2 km (4:31 / km)
shoes: Asics GT2170 #3 (winter colour

Jogging.

Orienteering warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: VJ Integrators

Bishop's Wood, warmup exercises in northern half of map. Flowing nicely.

Orienteering 30:00 [3] 5.5 km (5:27 / km)
shoes: VJ Integrators

Middle distance loops in southern half of Bishop's Wood. Didn't push hard enough on the first two but really fired the turbos up for the last one. Managed to hang on for 4 controls but one misread detail on the 5ths cost me a minute or so. Overspeed training is definitely the way to go though.

1 PM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: VJ Integrators

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: VJ Integrators

Middle distance race on Rusland Beeches. Tricky and tough steep wee area. We'd been warned it was going to be technical so I probably went a bit more cautiously than if it was a true race. Still made a couple of misses but they were genuine mistakes rather than pressure driven errors.

Friday Mar 8, 2013 #

7 AM

Running (RR) 44:45 [3] 9.4 km (4:46 / km)
shoes: Asics GT2170 #3 (winter colour

Cruising into the weekend.

Thursday Mar 7, 2013 #

7 PM

Running (AZ) 1:13:00 [3] 15.4 km (4:44 / km)
shoes: Asics GT2170 #3 (winter colour

I don't get this. It has been about the driest I can remember in Edinburgh for the last month. Apart from 3 inches of snow the day after the national I can barely remember the last time it rained. So how on earth has Corstorphine Hill turned into a complete mudbath?
Streets visited: 3 - Drumbrae Avenue, Drumbrae Crescent & Drumbrae Drive.
AZ Stat: Total AZ running time - 261.5 hours

C • duddingston 3

C • humidity 2

Wednesday Mar 6, 2013 #

7 AM

Running 23:50 [3] 5.2 km (4:35 / km)
shoes: Asics GT2170 #3 (winter colour

Shake out round Murrayfield and Gorgie Road. Saving Drumbrae for tomorrow.

5 PM

Running warm up/down 5:00 [3] 1.1 km (4:33 / km)
shoes: Asics GT2170 #3 (winter colour

Running tempo 1:10:10 [3] 19.31 km (3:38 / km)
shoes: Asics GT2170 #3 (winter colour

12 mile progression run with the Ross' & Al. Felt like harder work than it should have but we got it done. Took a fair amount of slagging for the first 3 miles but survived that and then we got on with some running. Maybe abuse only allowed at >6:30min/miles?

Tuesday Mar 5, 2013 #

12 PM

Running (AZ) 1:02:00 [3] 14.2 km (4:22 / km)
shoes: Asics GT2170 #3 (winter colour

Banging the Drum for the first time. There is a small area of Drum streets (Avenue, Crescent, Place etc) on the far SE corner of Edinburgh. That's fine, except there are also lots of other Drum___ all over the rest of town. So coming up are lots of 9-10 milers out to the same small corner interspersed with trips ticking off the other Drums.
Streets visited: 1 - Drum Avenue.
AZ Stat: Total AZ running distance - 3419.35km

Monday Mar 4, 2013 #

7 AM

Running (AZ) 1:29:00 [3] 18.4 km (4:50 / km)
shoes: Asics GT2170 #3 (winter colour

Morning miles round Dreg. Slow and laborious but done. Didn't see Andy D or YP. Did see some Army chaps out on morning drill complete with machine guns - is that normal?
Streets visited: 8 - Dreghorn Avenue, Dreghorn Drive, Dreghorn Gardens, Dreghorn Grove, Dreghorn Link, Dreghorn Loan, Dreghorn Park & Dreghorn Place.
AZ Stat: Total AZ running distance - 2116.3 miles

C • yay 4

5 PM

Running hills (MASH) 1:19:00 [3] 13.5 km (5:51 / km)
shoes: Adidas Swoop #10

MASH with Hector. Zig Zag, Sheep/Lion, Dry Dam-> Winnie Hill, Radical Road. Very niggly (L. calf, R foot) on way home - morning off tomorrow.

Sunday Mar 3, 2013 #

11 AM

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics GT2170 #3 (winter colour

Jogging round Gullane (village).

Orienteering race 1:03:32 [3] 13.6 km (4:40 / km)
shoes: VJ Intergrator #2

SOL1 / Scottish Cup 1 round Gullane. A little bit scrappy at the start - a minute down on Jegor over the first 5. Once we got out on the dunes I got into it and pushed pretty hard. W.

3 PM

Orienteering 58:00 [3] 8.0 km (7:15 / km)
shoes: VJ Intergrator #2

Control collecting.

Saturday Mar 2, 2013 #

9 AM

Running warm up/down 33:00 [3] 7.4 km (4:28 / km)
shoes: Asics GT2170 #3 (winter colour

warming up in Livi while Tessa hung controls. Gentle stroll up the river almond.

Urban Orienteering intervals 24:00 [3] 6.0 km (4:00 / km)
shoes: inov8 f-lite 230 #2

Sprint "relay" training with SEDS and friends. More like just sprint training for me but that was fine. Good courses.

Urban Orienteering intervals 12:00 [3] 2.5 km (4:48 / km)
shoes: inov8 f-lite 230 #2

Start training sprint style. Head to head with JT for a few of them.

5 PM

Running 29:00 [3] 6.4 km (4:32 / km)
shoes: inov8 f-lite 230 #2

Easy run to loosen legs off after the high intensity work earlier (and get out of the SEDS kitchen while the casserole cooked).

Friday Mar 1, 2013 #

7 AM

Running (AZ) 36:00 [3] 8.5 km (4:14 / km)
shoes: Asics GT2170 #3 (winter colour

7 minutes! 7 minutes! Woopity woop woop!
New restricted mileage training philosophy kicked in properly yesterday - any evening jogging action would have put me perilously close the the rolling 100 which is a sure fire recipe for feeling sluggish at the weekend. It's more important for me to be able to run O training as if it was a race and then fit the physical work around that.
Streets visited: 2 - Downie Grove & Downie Terrace.
AZ Stat: Average streets per run - 4

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