Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Running	31	22:19:00	174.21	(7:41)	280.36	(4:47)	3516
Faffing in the gym	8	7:10:00
Urban Orienteering	9	3:43:17	33.03	(6:46)	53.15	(4:12)
Orienteering	3	1:48:54	13.2	(8:15)	21.25	(5:07)
Total	46	35:01:11	220.44		354.76		3516

2:05

0:00

» now

Monday Mar 31, 2014 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +250m 4:08 / km
shoes: Asics GT2000 #2

treadhill.

6 PM

Running 45:30 [3] 10.5 km (4:20 / km)
shoes: Asics GT2000 #2

Blackford Glen.

Sunday Mar 30, 2014 #

8 AM

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT2000 #2

Warm up/jog to start/jogging with the upstarts afterwards.

Urban Orienteering race 15:29 [3] 4.3 km (3:36 / km)
shoes: inov8 f-lite 195 #1

WOC Sprint Selection race. A bit of a funny one for me. In normal circumstances I'd have been looking for a clear win but with legs light on mileage and speed work after a disappointing winter I expected to be further back, in the mix with the new crop of GB sprint talent. Whether that would be enough or not would be out of my control, but I thought it was the best I could offer at this point. I know I have a clear trajectory to improve significantly from where I am to where I'd like to be in July and beyond, but is that enough to deny a youngster with obvious talent like Hoddy or Crickmore a first chance at WOC?

So I expected to be in the pack, and that's where I ended up: in 4th, 15s behind Kris. It felt like a fairly straightforward sprint and I did feel a bit slower than normal - the runs from 7-8 and 10-11 seemed to drag. However it was a few silly mistakes which actually dragged me back into the pack: 10s on 10 (I thought it was at the dead end of an alley so I S'd left unnecessarily; 10s on 13 when I started navigating 18->17 (silly silly silly!) and then 22 where I fluffed the control, turning into the golf club entrance, losing 5s. My pace wasn't too bad it seems - a couple of seconds dropped on the long legs but nothing major. A fully fit me would have finished stronger but that would have only gained 5-10s at best. So in summary, I feel a bit bemused at my performance, I'd have been far happier to be off the pace but clean: perhaps it's a case of running at "normal" pace but struggling to navigate at that pace with the reduced oxygen available?

Anyway, selections have yet to be announced. My gut feeling is that past results will count for a lot and I'll be racing in Venice this summer. I really feel for the young guys who are so keen to break into the team: I really hope they make the most of the opportunities they get (EOC, WUOC, WCups) to show they can perform when it matters and force me to up my game next year. If the selections don't go my way then I'm fully ready to turn myself into a speed machine this summer and start the long road to Inverness. Bostrom didn't run WOC2012 afterall!
Map

C • Think you're 1

11 AM

Running 1:20:00 [3] 16.0 km (5:00 / km)
shoes: inov8 f-lite 195 #1

Ponderous potter along Derwent Water to Hawse End, thinking through all that ^^^^^^^^.

Here's another thought: anyone fancy a Scotland v England Sprint relay at some point? Ward-Strain-Fraser-Orr vs. Hill-<2 of Hodkinson/Crickmore/Schorah/Street/Smithard>-Taylor. I think it could be pretty close. Maybe the Sprint King could recruit a Welsh team too - Anwen-Jones-BJ-Palmer?

C • SHIs 8

Saturday Mar 29, 2014 #

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +200m 4:27 / km
shoes: Asics GT2000 #2

Pottering about at the long test race.

Thursday Mar 27, 2014 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +250m 4:08 / km
shoes: Asics GT2000 #2

Treadhill.

C • Better than the world champion! 3

7 PM

Running tempo 50:00 [3] 14.0 km (3:34 / km)
shoes: Asics GT2000 #2

Treadmill fitness test. Fitter than a month ago. Getting there…

C • If Mo Farah sees it... 1

Wednesday Mar 26, 2014 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +250m 4:08 / km
shoes: Asics GT2000 #2

Treadhill.

6 PM

Running 59:00 [3] 12.58 km (4:41 / km) +200m 4:21 / km
shoes: Asics GT2000 #2

Escaped work in time to make the most of the early evening light. Looped through Blackford and the Hermitage and up onto the Braids bridlepath. Feeling good at the start but tired by the end #MileageHump.

Tuesday Mar 25, 2014 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +250m 4:08 / km
shoes: Asics GT2000 #2

Treadhill.

6 PM

Running intervals 1:06:00 [3] 15.2 km (4:21 / km)
shoes: Asics GT2000 #2

Itenburgh. Just me and Gunby and neither of us feeling particularly inspired so I suggested we copy Churchill's session from last week: 3-3-2-2-1-1-3-2-1. I didn't fancy 8km of reps so only singles on the second set. 1 min between reps, 2:30 after the first set. 3:04-2:59-2:54 pace.

Monday Mar 24, 2014 #

7 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2000 #2

Morgonjogg. Outside. In the sun. Brilliant.

5 PM

Faffing in the gym 50:00 [3]
shoes: Barefoot

Faff. Had an energy crash after 50 minutes of the planned 90.

Sunday Mar 23, 2014 #

1 PM

Running 1:27:00 [3] 17.5 km (4:58 / km) +400m 4:28 / km
shoes: Asics Gel Enduro Attact WR

Long (relative) run round the forest roads below Ben Ledi - where the Grudge Match between HBT and Westies was taking place. Got mixed up in diversions due to fallen trees at one point and ended up doing a steeper downhill than I planned which my knee wasn't thrilled about but seems to have coped with.

Saturday Mar 22, 2014 #

10 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics DS Trainer #1

Urban Orienteering 24:00 [3] 6.0 km (4:00 / km)
shoes: Asics DS Trainer #1

Two sprint courses on opposite sides of Livingston. The first a short legs/route choice one in Mid Calder I planned for Tess last year - managed to catch myself out a few times - and the second a more mixed one near Deans on a map that wasn't as finished as it looked.

Friday Mar 21, 2014 #

8 AM

Running intervals 25:00 [3] 5.0 km (5:00 / km) +200m 4:10 / km
shoes: Asics GT2000 #2

My view on life has been immensely improved by this 25 min jog each morning. I feel normal again!

5 PM

Running 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics GT2000 #2

Friday Night (Round The) Hill Run. Queen's Drive(ing rain).

Thursday Mar 20, 2014 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km) +200m 4:10 / km
shoes: Asics GT2000 #2

Treadhill morgonjogg.

6 PM

Running warm up/down 20:00 [3] 4.3 km (4:39 / km)
shoes: Asics GT2000 #2

Warm up big lap of the Meadows.

Running intervals 46:30 [3] 9.08 km (5:07 / km) +416m 4:10 / km
shoes: Asics GT2000 #2

AM Hill reps. 31x1min at
speed=15+ABS((1+INT("rep#"/20))*MOD("rep#",20)-11)/2-0.5*INT("rep#"/20)

gradient=40-2x(speed).

Tough session. I was a jellywreck all evening afterwards.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2000 #2

Wednesday Mar 19, 2014 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km) +200m 4:10 / km
shoes: Asics GT2000 #2

Treadhill morgonjogg. Same script as yesterday.

6 PM

Running 42:30 [3] 10.0 km (4:15 / km)
shoes: Asics GT2000 #2

Steady on the innocent railway.

Tuesday Mar 18, 2014 #

8 AM

Running hills 25:00 [3] 5.0 km (5:00 / km) +200m 4:10 / km
shoes: Asics GT2000 #2

Morgonjogg on the treadhill. I think my knee has improved to the point where I think I can start replacing some of the cross training with uphill running. 25mins at 5min/km with 20 mins on a 5% gradient for starters.

6 PM

Running 1:04:00 [3] 16.2 km (3:57 / km)
shoes: Asics GT2000 #2

3x10min tempo (2mins jog) w/AnDoug & PatGie. 3.06, 3.08, 3.12km. Breezy.

Monday Mar 17, 2014 #

6 PM

Faffing in the gym 1:30:00 [3]
shoes: Barefoot

Top Gear faff. 6x5/1 @ level 15 then 1-2-3-4-3-2-1 @ level 16.

Sunday Mar 16, 2014 #

2 PM

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics GT2000 #2

Easy jog through Craiglockhart. Legs fairly battered.

Saturday Mar 15, 2014 #

11 AM

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics GT2000 #2

Extended warm up to try and do some speed-sightseeing in Florence. Didn't see much but did get a nice loop of the river.

Orienteering race 18:54 [3] 5.25 km (3:36 / km)
shoes: Asics GT2000 #2

Fast and furious final MOC race. I was too far back for the chasing start so was basically running on my own. Much more precise than on Thursday. 9th and just 20s behind the other guys who were running solo (Hubmann, Yannick) and within a minute of Kyburz and Scott who were pack running.
If it's too easy, run faster!
Map

Friday Mar 14, 2014 #

11 AM

Orienteering 50:00 [3] 8.0 km (6:15 / km)
shoes: inov8 RocLite 243

MOC race 2 - just jogging. Basically an orange course as only 2 controls were not visible from paths which meant I could jog the whole thing without annoying my knee. Still managed to overtake a Swiss JWOC winner :)
Another observation: Kyburz uses a 1:1 breathing pattern - Jack Daniels says that's innefficient. Think how fast he could be!

Thursday Mar 13, 2014 #

3 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 RocLite 243

Urban Orienteering race 13:40 [3] 3.65 km (3:45 / km)
shoes: inov8 RocLite 243

MOC race 1 in Montecatini. A very simple park race where every lost second was punished. I did pretty badly with a number of wobbles and with slower than usual legs I was never going to catch up. 1:15 behind the winner, 40s behind Scott and 30s behind Hoddy/Schorah. GPS started late. Knee sore afterwards so no warm down.
Map

Wednesday Mar 12, 2014 #

10 AM

Urban Orienteering 16:21 [3] 4.3 km (3:48 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint race in northern Venice. Faffed the first but good after that. Got the W by 3s ahead of Kyburz - not sure he was going flat out! Hubbers was a minute faster on the other variant.

Urban Orienteering warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Warm up/down - including testing routes and measuring the bridge drag coefficient.

3 PM

Urban Orienteering warm up/down 30:00 [3] 7.0 km (4:17 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint race in Chioggia. The map looks like a barcode. Going ok - nothing special - until I made a huge parrallel mistake on the way to the last control. Whoops. Includes warm up and down

Tuesday Mar 11, 2014 #

10 AM

Orienteering 40:00 [3] 8.0 km (5:00 / km)
shoes: inov8 RocLite 243

Two loops on a golf course. Taking it easy, particularly on the downhills.

Monday Mar 10, 2014 #

10 AM

Urban Orienteering 45:00 [3] 10.0 km (4:30 / km)
shoes: inov8 f-lite 230 #3 (black)

Route choice testing in Venice.

3 PM

Urban Orienteering 11:00 [3] 3.0 km (3:40 / km)
shoes: inov8 f-lite 230 #3 (black)

Murano - south loop. One small miss when I tried to spot the alleyway I wanted from the other side of the canal but actually saw a garden 50m further on. Nick Simonin was fastest, I was 4s behind.
Map

Urban Orienteering 25:00 [3] 5.0 km (5:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Murano - north loop + warm up. Started hard but turned into an unmapped alleyway on #1 and lost all enthusiasm. Made a huge miss later on after I nearly sent a Finnish guy into the canal when colliding on a blind corner. That shook me up a bit and I lost concentration on the next control.

Saturday Mar 8, 2014 #

12 PM

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: inov8 RocLite 243

Urban Orienteering 9:40 [5] 2.5 km (3:52 / km)
shoes: inov8 RocLite 243

INTrepid SOUL race 1. Short and sharp blast round the area north of the JK. Good start in some uber-mapped veg then into the urban. Some slightly simple legs but also a couple of good diagonal legs too. Map to follow.

2 PM

Urban Orienteering 13:07 [3] 3.4 km (3:51 / km)
shoes: inov8 RocLite 243

Race 2. Pretty similar shape to the JK sprint but felt a bit less intense. Have I got better at it or was I not pushing as hard?

Friday Mar 7, 2014 #

8 AM

Faffing in the gym 30:00 [3]
shoes: Barefoot

Morgonfaff. Top Gear.

5 PM

Running (FNHR) 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT2000 #2

Friday Night (round the) Hill Run: as flat a lap of Craiglockhart as I could manage. Greenbank Drive/Colinton Rd.

Thursday Mar 6, 2014 #

8 AM

Faffing in the gym 40:00 [3]
shoes: Barefoot

Morgon faff. Spinning for a change.

7 PM

Running 1:00:00 [3] 11.0 km (5:27 / km) +500m 4:27 / km
shoes: Asics GT2000 #2

Treadmill Thursday. 20x1 min hill reps. Definitely feeling like hard work by the end.

Wednesday Mar 5, 2014 #

7 PM

Faffing in the gym 1:30:00 [3]
shoes: Barefoot

Runner Runner faff. Knee a bit puffy.

Tuesday Mar 4, 2014 #

8 AM

Faffing in the gym 40:00 [3]
shoes: Barefoot

Morgonfaff. Feeling more with it but lots of odd knee pain. Planning to do Itenburgh tonight but will play it by ear.

6 PM

Running intervals 56:30 [3] 10.0 km (5:39 / km)
shoes: Asics GT2000 #2

5x Racing kilometres. Sprint the first 100m, settle into a rhythm for the next 700m then sprint the final 200m. Fitted it in with AnDoug, Pat and Matt who were doing regular kms on a 4.5 minute cycle, so I ran my odd numbered reps with them and took longer recoveries, so I did one rep while they did two. Worked quite well.

Monday Mar 3, 2014 #

8 PM

Faffing in the gym 40:00 [3]
shoes: Barefoot

Planned a long faff but work took over. Faffed until I ran out of energy.

Sunday Mar 2, 2014 #

2 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics GT2000 #2

Tired loop round Davidson Mains/Corstorphine. Seven days consecutive running for the first time since October. Knee feeling OK, although ceilidh dancing last night wasn't great for it.

C • It is not as long ago as it seems... 2

Saturday Mar 1, 2014 #

9 AM

Running 52:00 [3] 13.0 km (4:00 / km)
shoes: Asics GT2000 #2

ParkRunning. Jog from Craigleith, hard ParkRun then 3x3 mins and 3x30s on the way home. Cycled to/from Craigleith as I didn't want to overdo the mileage.
For the parkrun I planned to run steady 3:12s with a pickup in the final km if I felt ok. That plan got canned after 500m when I realised AnDoug was at the front and pushing the pace. I worked my way up to him and ran the second mile with him but faded at the end. 15:50 was about the time I aimed for but not the way I planned to run it! splits roughly 3:06/07/07/14/16.

C • maybe not 1

5 PM

Faffing in the gym 50:00 [3]
shoes: Barefoot

Panic faff before heading out to a wedding.

« Earlier | Later »