Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
Running	33	30:32:26	217.78	(8:25)	350.48	(5:14)	6180
Orienteering	4	3:25:49	19.26	(10:41)	31.0	(6:38)	540
Terrain Running	1	2:15:00	11.81	(11:26)	19.0	(7:06)
Cycling	2	1:41:00
Faffing in the gym	1	35:00
Urban Orienteering	1	14:50	2.67	(5:33)	4.3	(3:27)	20
Total	38	38:44:05	251.52		404.77		6740

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Saturday Aug 31, 2013 #

11 AM

Terrain Running hills 2:15:00 [3] 19.0 km (7:06 / km)
shoes: Asics GT2000 #1

Making up for missing out last night with the blue ribband leg of the relay today - over the hills from Callander to Loch Earn, round the back of Stuc and Ben Vorlich. Easy running with Big D, Morag and DanC but a lot of tussock bashing in the second half. I didn't realise the OS used the "path" symbol to represent "an animal might have walked here, once".

Friday Aug 30, 2013 #

8 AM

Running 25:00 [3] 5.5 km (4:33 / km)
shoes: Asics GT2000 #1

Faffy morning of packing for the weekend. Ended up jogging to work, dropping bag, then a slow lap of the meadows to earn a bacon roll.

C • A - Z 1

7 PM

Running 27:00 [3] 6.0 km (4:30 / km)
shoes: Asics GT2000 #1

Tried to catch up with the Trotter relay but combination of bad timing and lack of mobile reception meant we only found them in the middle of the final leg. Tessa jumped out and ran that with them while I had to make do with a very windy out-and-back on the road from Thornhill to Aberfoyle.

Thursday Aug 29, 2013 #

8 AM

Running 35:00 [3] 7.2 km (4:52 / km)
shoes: Asics DS Trainer #1

Craiglockhart loop. Wondering how long it will be until the ex-Napier campus turns into a building site - main gates have been boarded up so it's only a matter of time.

C • Do you know whether there w... 2

6 PM

Running (GTR) 1:37:00 [3] 20.2 km (4:48 / km)
shoes: Asics GT2000 #1

Leg 1 of the 2013 Great Trotter Relay. DVC - Hunters Bog - Ratho Bridge Inn. Fairly slow and faffy to start with, steady on the canal and picked it up slightly at the end. Sociable.
Great pie in the pub.

Wednesday Aug 28, 2013 #

Note

Blog about tre rifugi: http://murraystraining.blogspot.co.uk/2013/08/tre-...

C • The bike helmets 3

8 AM

Running (Inverleith) 39:00 [3] 8.9 km (4:23 / km)
shoes: Asics GT2000 #1

Tactical night off last night - rolling-7 was on 87 and today will probably be higher than last week so doing any miles would take me a bit close to triple figures which I'm not ready for yet. Thought about going to the gym for a faff but went home and lay on the sofa instead.
Felt a bit awkward to start with this morning but stopped for a stretch in Dean Village and got going ok after that.

5 PM

Running warm up/down 5:00 [3] 1.1 km (4:33 / km)
shoes: Asics DS Trainer #1

HFW

Running tempo 1:08:50 [3] 19.3 km (3:34 / km)
shoes: Asics DS Trainer #1

12-mile railway progression run with Ross and Ray. Good pace on the way back: <26 for the final 5 miles, <15:30 for the final 5km. I think I even beat my 10-mile race PB, but that says more about that PB than anything else.

Tuesday Aug 27, 2013 #

8 AM

Running (RR) 46:00 [3] 9.3 km (4:57 / km)
shoes: Asics GT2000 #1

Slow this morning. What a surprise.

Monday Aug 26, 2013 #

11 AM

Running hills 2:40:00 [3] 17.0 km (9:25 / km) +1500m 6:32 / km
shoes: inov8 RocLite 312 GTX

Having got the Ben recce out of the way last night today I was free to do a more interesting route. Went for a three Munro trip into the Mamores, starting with Mullach nan Coirean, a great ridge run along to Stob Ban and then a bit of fun on the Devil's Ridge to Sgurr nan Somethingorother. Great day with fluffy clouds skimming the tops and good views in all directions. Only saw 10 people on the whole route, quite a contrast to the Ben last night where I probably saw 10 people in the first 100m. Stob Ban has jumped into my top 10 favourite hills in Scotland list - cool pointy top with craggy gullies and technical descending.

Time and distance estimates as Garmin was flat - total time was just over 3 hours but that includes water and photo stops.

Sunday Aug 25, 2013 #

11 AM

Orienteering 1:50:00 [3] 14.0 km (7:51 / km) +300m 7:06 / km
shoes: VJ Intergrator #2

FVO @ 40 Long distance - Rannoch II. More of the same I'm afraid. Orienteering slightly better but running even slower - it's a tough forest at the best of times but with heavy legs it's even tougher. Refused to give in though and battled on to finish third behind Tullie and Hensman.

5 PM

Running hills 2:01:00 [3] 14.0 km (8:39 / km) +1320m 5:52 / km
shoes: inov8 RocLite 312 GTX

Nipped up the road from Rannoch to Fort William to find the Ben looking magnificent in the late afternoon sun. Too nice not to go for a closer look in fact. Decided to set off and see how it felt, aware that while I hadn't run particularly far or hard in the morning I had been out quite a while already. I set myself a curfew of 90 minutes but only needed 75 of them to get to the top, taking the tourist path all the way as I wasn't sure where the race route went. Great conditions on the top, clear views in every direction and I almost had it to myself - one walker appeared from the CMD side while I was there but there were also three neds drinking cans of lager and smoking a spliff! Classy. Found the direct route down which I assume is the race route with lots of loose rock and sliding. It certainly got me down to the lochan PDQ cruised the rest of the descent back to the campsite then demolished a 12" pizza, having already eaten my tea for lunch after the O.
A good day.

Saturday Aug 24, 2013 #

1 PM

Orienteering race 39:30 [3] 6.0 km (6:35 / km)
shoes: VJ Intergrator #2

FVO@40 Middle Distance - Rannoch. I don't usually orienteer at this time of year and this reminded me why not. Nothing to do with the bracken or vegetation, more to do with my head and it's complete lack of motivation or focus. Rannoch is a difficult forest to drift round though and I came unstuck more than once. Soundly beaten by Will Hensman.

Running hills 1:14:00 [3] 10.6 km (6:59 / km) +800m 5:04 / km
shoes: inov8 RocLite 312 GTX

Schiehallion. That's more like it. 45 up, 29 down. Cloudy on top.

Friday Aug 23, 2013 #

8 AM

Running 40:00 [3] 8.9 km (4:30 / km)
shoes: Asics GT2000 #1

Corner of Corstorphine. Opposite direction to last week. Equally nice. Running a little bit later than usual due to faff, it felt like everyone I saw was a little bit cheerier - maybe the 8:30 crowd have the day off work.

C • 8:30 2

6 PM

Running hills (FNHR) 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Adidas Swoop #10

Start the bank holiday weekend the right way. Recce of the third quarter of the Skyline route where I think I've lost time in the past. More certain of the line off Hare Hill than before and worked out the best line from Black to Bell's but the magical trod that I took up Black 3 years ago is still missing. Back to Red Moss along the reservoirs - surprisingly nice view from the path from Black Hill down to the bridge over the water. Lots of triathletes out training too.

Thursday Aug 22, 2013 #

7 AM

Running 42:00 [3] 9.3 km (4:31 / km)
shoes: Asics GT2000 #1

Morgonjogg.

8 PM

Running 1:08:00 [3] 16.1 km (4:13 / km)
shoes: Asics GT2000 #1

Steady 10 miler - south Edinburgh road loop.

Wednesday Aug 21, 2013 #

8 AM

Running 18:00 [3] 3.5 km (5:09 / km)
shoes: Asics GT2000 #1

Short run round Harrison Park to test whether it was worth heading to the railroad tonight.

5 PM

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics DS Trainer #1

HFW

Running tempo 57:20 [3] 16.1 km (3:34 / km)
shoes: Asics DS Trainer #1

Railway 10 w/Houston, Ward, Riddell and Gay. 31:00/26:20. Legs starting to feel normal again.

Running warm up/down 8:00 [3] 1.6 km (5:00 / km)
shoes: Asics DS Trainer #1

Topping up Ross' mileage.

Tuesday Aug 20, 2013 #

6 PM

Faffing in the gym 35:00 [3]
shoes: Barefoot

Could not walk unsupported this morning. Holding onto the walls. Stretch and flex tonight - even spinning was uncomfortable.

C • DOMS 1

Monday Aug 19, 2013 #

5 PM

Running hills 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Asics GT2000 #1

In denial about how wrecked my legs are - MASH with Hector and Jegor, finished with Tessa who was buzzing after seeing her imaginary peregrine again. OK going uphill, downhills a bit of a struggle.

Sunday Aug 18, 2013 #

9 AM

Running warm up/down 55:00 [3] 4.7 km (11:42 / km) +900m 5:59 / km
shoes: inov8 RocLite 243

Steep climb to the start. Running in places but mostly hiking as there were a lot of people on the narrow path.

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: inov8 RocLite 243

A little practise on the first 50m of the course x3 plus jog back up.

Running race 17:02 [3] 4.8 km (3:33 / km)
shoes: inov8 RocLite 243

Tre Rifugi mountain relay - downhill leg. Team mates gave me a minute lead which I was able to defend. I'd have liked it to be a little faster (record is 15:02) and a little less painful but I'm probably not that good a descender at the best of times and I'm a bit out of practise at the moment. Blisters on both heels again too - Italian Red Cross laughed when they saw my feet, complete with dead skin from last time I wrecked them at Snowdon.

C • Bigfoot 2

Running race 19 [3] 3.2 km (6 / km)
shoes: Asics GT2000 #1

Wanted to go for a good warm down to make the most of being in a beautiful spot but my body didn't agree. Painful shuffle with Robbie instead.

Saturday Aug 17, 2013 #

6 PM

Running 1:01:00 [3] 10.1 km (6:02 / km) +700m 4:29 / km
shoes: inov8 RocLite 243

A brief sojourn to the Alps, specifically the little village of Collina near the Austrian border. Arrived a bit late for a proper explore but found a track which eventually got me above the tree line. Ran out of time to get up on the ridge to get a good view of the race route but enjoyed a nice view to the west.

Friday Aug 16, 2013 #

7 AM

Running 42:00 [3] 8.9 km (4:43 / km)
shoes: Asics GT2000 #1

Bacon roller. Ravelstone Dykes and Balgreen Road loop. Nice one.

Thursday Aug 15, 2013 #

7 AM

Running warm up/down 40:00 [3] 7.0 km (5:43 / km) +80m 5:24 / km
shoes: Asics GT2000 #1

Clock run. Last night was tough - stiff and slow this morning. Knee still a bit sore on climb, it's fine for 7 steps then I get a spasm of pain on the 8th and then it's normal again.

7 PM

Running hills 1:00:00 [3] 8.5 km (7:04 / km) +200m 6:19 / km
shoes: inov8 TrailRoc 235

Two purposes to this run - firstly testing the TrailRoc as an Arthurs Seat training shoe (since they were abjectly useless as a sprint racing shoe) and secondly to do some downhill practice before the weekend. Slow plods up and fast descents of Salisbury Crags, The Dasses and the Dam Wall (on my bum for bits of this). Race the Castles embargo jeopardising trip to the Blazer on the way home.

C • what you playing at the weekend? 2

C • Blazer embargo 1

Wednesday Aug 14, 2013 #

7 AM

Running 42:00 [3] 8.9 km (4:43 / km)
shoes: Asics GT2000 #1

Another new morning route, this one much better. Down the WoL to Stockbridge, through Inverleith Park and back up the Roseburn path.

5 PM

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics GT2000 #1

HFW

Running warm up/down 1:09:55 [3] 19.3 km (3:37 / km)
shoes: Asics DS Trainer #1

12 mile progression with Ross and Ray (on the 10). Felt much harder than the 10's I did before World Games and I was duly dropped at 8.5 miles - kept a steady pace (~3:25/km) after that but had to watch Ross disappear into the distance. Splits of 37:10/32:45 (Ross was 1:30 quicker onthe inward 6!).

Tuesday Aug 13, 2013 #

7 AM

Running 39:00 [3] 8.0 mi (4:52 / mi)
shoes: Asics GT2170 #3 (winter colour

Testing a new morning loop. Too much paving in the first half & forgot the WoL path is closed up from Dean in the second half. Back to the gmap drawing board…

6 PM

Running 1:10:00 [3] 15.0 km (4:40 / km) +200m 4:23 / km
shoes: Asics GT2000 #1

Tessa thought she saw a peregrine on Salisbury Crags but wasn't sure so she sent me back to check. I only saw seagulls.

Monday Aug 12, 2013 #

7 AM

Running (RR) 44:00 [3] 9.4 km (4:41 / km)
shoes: Asics GT2170 #3 (winter colour

First run of the autumn.

6 PM

Cycling 40:00 [3]
shoes: Bike: Trek 1.9

Out to Tranent to move a piano. Wind assisted.

C • piano 2

Sunday Aug 11, 2013 #

11 AM

Running 1:05:00 [3] 13.0 km (5:00 / km)
shoes: Asics Gel Enduro Attact WR

Run home from Swanston after dropping car off for Tessa to pick up at the end of her epic Pentlands south-to-north run. Set off for Allermuir but my knee wasn't happy about going uphill so I took the contour track round to Dreg. Looped back around the riding fields and crossed the bypass at Swanston again. Home from there via Cock-my-lane and Craiglochart.
Knee has been a bit troublesome since I jumped up a kerb in Cali before flying home. Since then it has been painful climbing stairs but I thought it maybe just needed some running to loosen things off - will keep an eye on it over next few days. Just as well my next race is a downhill one!

Thursday Aug 8, 2013 #

6 PM

Cycling 1:01:00 [3]
shoes: Bike: Trek 1.9

A bike ride out through Balerno and back, just to see what state she was in after the best part of 4 years unused. Apart from only having four gears to choose from she was pretty good! Not as much as can be said about her owner's cycling fitness.

C • fancy a ride at the weekend... 3

Monday Aug 5, 2013 #

10 AM

Running hills 1:05:00 [2] 8.0 km (8:08 / km) +480m 6:15 / km
shoes: Asics GT2000 #1

I'd like to say I was chaperoning the girls (Tessa, Cat and Ali C) up the hill but truth be told it was all I could do to keep up. Legs: spent. Time for a week off. And some cooler weather - home time!

Sunday Aug 4, 2013 #

9 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 RocLite 243

Very limited space in team area.

Orienteering race (WG) 19:12 [4] 4.0 km (4:48 / km) +120m 4:10 / km
shoes: inov8 RocLite 243

World Games Mixed "Sprint" Relay. So much to say about both today and the WG in general that I'll save it for a blog. In short, I did my job, helped by getting the short gaffles. It was more like a short GB relay than a sprint.
I did nearly stand on an Armadillo in the terrain though. I'll win a medal another time but I'll probably never meet one of them while orienteering again!

C • Good run! 2

Saturday Aug 3, 2013 #

11 AM

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

Orienteering race (WG) 37:07 [4] 7.0 km (5:18 / km) +120m 4:53 / km

World Games middle - 13th place. Mix of jungle and park with lots of path running. No major mistakes but a few hesitations and messing about in the green. 1:20 off the medals, 3 behind Kyburz(!). Felt the heat today - started at 12:02!
map p1
map p2
route p1
route p2

Friday Aug 2, 2013 #

10 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2000 #1

Warm.

Urban Orienteering race 14:50 [5] 4.3 km (3:27 / km) +20m 3:22 / km
shoes: inov8 f-lite 195 #1

World Games Sprint. 6th.
Fast and easy, as expected. Also very hot, although that seemed to affect me less than others. First 3/4s felt like hell but were near perfect and I was in 2nd place at the spectator control. I blew my chances of a medal though on the 16th beside the river. I was catching my minute man Sirmais and saw him turn in early. I knew he was way too early and went a bit further but I still turned in too soon and had to pop out and back in. A small miss but in this race the margins were super tight and it cost me a bit of bling. C'est sport!
Map - no route
Map - route

Running 6:00 [1] 0.5 km (12:00 / km)
shoes: Asics GT2000 #1

Shuffle back down to 16 with Scott. Feeling the heat now - standing on our own shadows!

Thursday Aug 1, 2013 #

9 AM

Running 33:00 [1] 7.5 km (4:24 / km)
shoes: Asics GT2000 #1

World Games model event. Pretty simple.
Map

Thickets are THICK!

C • nice one! 1

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