Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 31 days ending Dec 31, 2014:

activity

time

miles

Running

46:30:00

363.22

(7:41)

584.55

(4:46)

5160

Orienteering

2:11:00

11.81

(11:06)

19.0

(6:54)

Total

48:41:00

375.03

(7:47)

603.55

(4:50)

5160

2:54

0:00

» now

Wednesday Dec 31, 2014 #

10 AM

Running 1:11:34 [3] 13.9 km (5:09 / km) +310m 4:38 / km
shoes: Asics Kayano #1 (red)

Gentle trot around Craiglockhart Braids and Blackford. A bit DOMSy after yesterday's fast descent.

6 PM

Running 41:30 [3] 9.2 km (4:31 / km)
shoes: Asics Kayano #1 (red)

Project (get to) 2015 is over!

Tuesday Dec 30, 2014 #

Running hills 1:40:00 [3] 16.0 km (6:15 / km) +900m 4:53 / km
shoes: inov8 o-roc 280

Ben Vorlich (loch earn) from Glen Ample. Icy and windy but saw a red kite and a broken spectre so a worthwhile trip.

C • broken...... 4

Monday Dec 29, 2014 #

11 AM

Running intervals 1:21:00 [3] 19.2 km (4:13 / km)
shoes: Asics DS Trainer #1

Big session of intervals on the canal. 4x(30-60-90-120-90-60-30) off 50% recoveries, 2 mins between sets. Running well!

8 PM

Running 28:30 [3] 6.2 km (4:36 / km)
shoes: Asics Kayano #1 (red)

Pretty wrecked after the session. Got out for an "evenjogg" though.

Sunday Dec 28, 2014 #

1 PM

Running warm up/down 24:00 [3] 5.6 km (4:17 / km)
shoes: Asics Kayano #1 (red)

Orienteering 50:00 [3] 6.2 km (8:04 / km)
shoes: VJ Integrator #3

Halden SK middle in Inshriach South. Started well but was toiling by the end. Time to go home.

Saturday Dec 27, 2014 #

12 PM

Running 17:00 [3] 4.0 km (4:15 / km)
shoes: Asics Kayano #1 (red)

Orienteering 1:21:00 [3] 12.8 km (6:20 / km)
shoes: VJ Integrator #3

Creag Leach long training - from Halden SK training camp. Nicely frosty terrain. Started hard, lost a bit of fizz but orienteering reasonable.

Friday Dec 26, 2014 #

12 PM

Running 1:32:00 [3] 13.5 km (6:49 / km) +400m 5:56 / km
shoes: Adidas Swoop #11

It's amazing how quickly time passes when you're having fun. Very slow easy run up the path that was blocked by a fast flowing river last Sunday - now a mere trickle easily crossed by stepping stones. Average heart rate 122 - seriously easy running!

Thursday Dec 25, 2014 #

8 AM

Running long 2:54:00 [3] 30.3 km (5:45 / km) +500m 5:18 / km
shoes: inov8 RocLite 312 GTX

Tour de Liathach + Triple Buttress detour. Absolutely stunning day at last, Torridon at its finest. Planned just to run a lap of Liathach but Tessa intercepted me half way and threatened all sorts of unpleasantness if I didn't join her at the Triple Butress. A worthwhile detour but I didn't fully appreciate it on the long road run home! Merry Christmas APers!

Wednesday Dec 24, 2014 #

10 AM

Running hills 1:25:00 [3] 9.8 km (8:40 / km) +650m 6:31 / km
shoes: Adidas Swoop #11

Donner & Blitzen hill reps. 20x60/30 up Liathach in variable weather conditions - varying from damp and windy to hail/snow and thunder. Very slow descent on steep slippy rocks.

6 PM

Running 1:05:10 [3] 16.0 km (4:04 / km)
shoes: Asics Kayano #1 (red)

Thought about an easy day but after a relaxing afternoon felt like getting out again. Round the road to Inveralligan and back. Enough starlight to run without a torch at times, mountains in the way of any potential Borealis though.

Tuesday Dec 23, 2014 #

9 AM

Running long 2:17:00 [3] 25.0 km (5:29 / km) +500m 4:59 / km
shoes: inov8 RocLite 312 GTX

Tour de Ben Damh. Tremendous route with fantastic scenery in all directions. Views of Beinn Alligan with the sun just catching its peaks and a rainbow in the background the notable highlight.

Monday Dec 22, 2014 #

10 AM

Running intervals 1:10:26 [3] 16.7 km (4:13 / km)
shoes: Asics Kayano #1 (red)

10x3/1 on the road up Glen Torridon. Probably only about 3:20 pace but a decent session nonetheless. Conditions improving but still v windy and wet at times.

5 PM

Running 37:30 [3] 8.2 km (4:34 / km)
shoes: Asics Kayano #1 (red)

Topping up the miles along the coast on forest tracks.

Sunday Dec 21, 2014 #

10 AM

Running 1:47:00 [3] 16.2 km (6:36 / km) +900m 5:10 / km
shoes: inov8 RocLite 312 GTX

Splashing about Torridon. Started up the path to Loch an Eion but had to turn back at the river crossing as it was in full spate with a waterfall just below. Back to the road and up the Ben Damph path to the col at 600m.

Saturday Dec 20, 2014 #

9 AM

Running warm up/down 18:00 [3] 4.0 km (4:30 / km)
shoes: Asics DS Trainer #1

Running intervals 25:00 [3] 6.0 km (4:10 / km)
shoes: Asics DS Trainer #1

Split reps on Bruntsfield: 10x (250 flat, 15s pause, 180 up cycle path, 60s to jog back to the start). Deceptively tough.

3 PM

Running 48:30 [3] 10.5 km (4:37 / km)
shoes: Asics Kayano #1 (red)

Pottering about Anagach red route after seeing Jules for a check up.

Friday Dec 19, 2014 #

8 AM

Running 40:20 [3] 9.1 km (4:26 / km)
shoes: Asics Kayano #1 (red)

Another one done. Got an absolute soaking in Inverleith park.

Thursday Dec 18, 2014 #

8 AM

Running 39:20 [3] 9.1 km (4:19 / km)
shoes: Asics GT2000 #4

Tired this morning. Also, managed to go over my ankle and bruise my foot in some really rough terrain near Dean Village (cobbles).

7 PM

Running 1:37:00 [3] 18.3 km (5:18 / km)
shoes: Asics Kayano #1 (red)

Wassailling. Smashing.

Wednesday Dec 17, 2014 #

7 AM

Running 39:00 [3] 9.1 km (4:17 / km)
shoes: Asics Kayano #1 (red)

Feeling fine now I think.

6 PM

Running hills 1:12:45 [3] 15.7 km (4:38 / km) +330m 4:12 / km
shoes: Adidas Swoop #11

Church-Hill reps - 3xRadical Road loop, 8:45, 8:51, 8:32. Hamstring a little aggravated on the last one, a consequence of replacing my lunchtime roll&stretch session with Christmas shopping this week?

Tuesday Dec 16, 2014 #

8 AM

Running 38:40 [3] 9.1 km (4:15 / km)
shoes: Asics Kayano #1 (red)

Still feeling a bit off - will run steady rather than a session tonight.

6 PM

Running 48:20 [3] 10.65 km (4:32 / km)
shoes: Asics Kayano #1 (red)

Queen's Drive.

Monday Dec 15, 2014 #

7 AM

Running 39:40 [3] 9.1 km (4:22 / km)
shoes: Asics Kayano #1 (red)

Feeling better this morning than yesterday but still not 100% - got away with racing though I think.

8 PM

Running 49:00 [3] 11.0 km (4:27 / km)
shoes: Asics Kayano #1 (red)

Felt ok but still being cautious after the cold so shorter than usual - breathing felt hard on any uphill so think this was sensible.

Sunday Dec 14, 2014 #

10 AM

Running 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics Kayano #1 (red)

Jogging. Feeling like hard work - decided to race but drop out if it felt unhealthy.

Running race 30:58 [3] 10.0 km (3:06 / km)
shoes: Asics Hyperspeed #2

Telford 10k. So I started and after the fast downhill opening km I settled in to a nice pace and didn't try to go with the lead pack (inc Scotia). After a couple of km I still felt fine so decided I'd made the right call and carried on. I ended up leading the second group and picking off fast starters who got spat out the back of lead pack. About half way I caught a guy with natty blue lycra shorts and ended up sparring with him for the rest of the way. I felt fairly comfortable at 3:0high/km but whenever I tried to push on my lungs said a definite 'no chance'. Last weekend I'd had 30:30 in mind for this race and I think that would have been possible without the cold appearing - as it was I was pretty satisfied to still break 31 (chip time - 3101 gun time).
Scott was 6th in 30:12.
Splits (gps - 60m long):
2:56 (dh)
3:03
3:02
3:08
3:06 - 15:15 on GPS, 15:20 on race clock,
3:08
3:07
3:10
3:08
3:01 - 30:49 on GPS, 9s for last 60m.

C • video 1

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Hyperspeed #2

Exploring the muddier parts of the park with Scotia.

Saturday Dec 13, 2014 #

11 AM

Running 1:20:00 [3] 13.5 km (5:56 / km) +250m 5:25 / km
shoes: Adidas Swoop #11

Easy run in Bradgate park with Kirsten. Not an ideal weak with squeezing 5+ days work into 3.5 days plus lots of time on trains and not sleeping that well meant the inevitable seasonal cold. But it was a nice day and I figured if I didn't run today there was no way of knowing whether I could race tomorrow. Pleasant time exploring the park and chatting with K - not feeling great but not feeling terrible either.

Friday Dec 12, 2014 #

Note
(sick)

WWGGD? Not get a cold. Muppet.

Thursday Dec 11, 2014 #

Note

Talking to orienteers in suits. Good chat.

Wednesday Dec 10, 2014 #

7 AM

Running 39:30 [3] 9.1 km (4:20 / km)
shoes: Asics Kayano #1 (red)

Wet and windy.

7 PM

Running 1:10:30 [3] 16.1 km (4:23 / km)
shoes: Asics Kayano #1 (red)

Late but good to get out. Trainspotting 10.

Tuesday Dec 9, 2014 #

7 AM

Running 38:40 [3] 9.1 km (4:15 / km)
shoes: Asics GT2000 #4

Mad week: getting it done.

7 PM

Running warm up/down 16:00 [3] 3.5 km (4:34 / km)
shoes: Asics GT2000 #4

Running intervals 32:00 [3] 8.0 km (4:00 / km)
shoes: Asics DS Trainer #1

Oh the weather outside is frightful… bailed on Itenburgh and did the session on the treadmill instead. 8x3/1 working up from 3:20 pace to 3:04 for the last 5.

Running intervals 16:00 [3] 3.0 km (5:20 / km)
shoes: Asics DS Trainer #1

Monday Dec 8, 2014 #

8 AM

Running 41:30 [3] 9.1 km (4:34 / km)
shoes: Asics Kayano #1 (red)

Carrick Knowe. Lots of black ice on the cyclepaths so maybe not the best choice of route.

10 PM

Running 45:03 [3] 11.0 km (4:06 / km)
shoes: Asics GT2000 #4

Work late, train later, drink last. Four laps of the Meadows then into Cloisters to save the trotters. On a night like this it would have been easier to not train but Tessa sent me some spectacularly motivational words to get me out - a mantra I shall use in the future: WWGGD?

C • Impressive 1

C • WWGGD 3

Sunday Dec 7, 2014 #

8 AM

Running long 1:52:00 [3] 26.75 km (4:11 / km)
shoes: Asics GT2000 #4

HPSR - Happy meal with Pat Gie. Absolutely miserable with driving sleet/snow/rain combo for the first mile soaking us to the bone. Nice day after that but it didn't feel it! PG took off with 3 miles to go, I was happy cruising at the pace we were going.

Saturday Dec 6, 2014 #

11 AM

Running 21:40 [3] 4.45 km (4:52 / km)
shoes: Asics Kayano #1 (red)

Got to Dundee and realised I'd left my lunch in Edinburgh. Jogging down to Asda and back a good way to wake the legs up.

1 PM

Running warm up/down 12:20 [3] 2.2 km (5:36 / km)
shoes: Asics Hyper LD#2

Running race 31:41 [3] 9.85 km (3:13 / km) +135m 3:01 / km
shoes: Asics Hyper LD#2

East District XC Champs - Camperdown Park, Dundee

Cautious start - in about 5th after 1km. Alex Hendrie off the front of a small bunch. On the long drag of a climb I moved through to second but couldn't close the gap to Alex. I kept focused on him for the next lap and the gap didn't change much until after the hill on the second lap when I started to reel him in. Once I caught him I sat on his shoulder for a while then kicked past on the downhill into the home straight with a lap to go. The last lap was a bit of a sufferfest to keep pushing hard - even if Alex was dying I didn't know who else might be coming through strongly and I wasn't goign to risk looking round to check. FOrtunately my legs held out to the end and I got the win by 20s over Alex - really happy with that after the shocker at Alloa two weeks ago. Third win in four years in this championship - didn't run last year when I was injured.

C • Congrats 3

Running warm up/down 16:00 [3] 3.3 km (4:51 / km) +45m 4:32 / km
shoes: Adidas Swoop #11

Jogging a lap in reverse, cheering the backmarkers. Including Peter G - getting YP'd.

Friday Dec 5, 2014 #

7 AM

Running 36:22 [3] 8.15 km (4:28 / km)
shoes: Asics Kayano #1 (red)

This is getting to be a bit of a habit. No need for bacon roll motivation anymore.

Thursday Dec 4, 2014 #

7 AM

Running 36:40 [3] 8.3 km (4:25 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg. Nothing of note to report.

5 PM

Running warm up/down 17:00 [3] 3.9 km (4:22 / km)
shoes: Asics DS Trainer #1

Flat lap.

Running intervals 21:20 [3] 4.7 km (4:32 / km)
shoes: Asics DS Trainer #1

Meadows reps with Spongey. 2x(800-600-400-200). Just doing it off GPS so distances a bit imprecise. Faster on the second set once we got into the swing of it.

Running warm up/down 29:40 [3] 5.7 km (5:12 / km)
shoes: Asics DS Trainer #1

Jogging then home.

Wednesday Dec 3, 2014 #

7 AM

Running tempo 36:24 [3] 8.3 km (4:23 / km)
shoes: Asics GT2000 #4

Morgonjogg. Frosty.

9 PM

Running 1:09:00 [3] 15.9 km (4:20 / km) +240m 4:02 / km
shoes: Asics Kayano #1 (red)

Late night at work. Ran off some frustrations with an "urban hill run" up to Hillend and back.

Tuesday Dec 2, 2014 #

7 AM

Running 35:50 [3] 8.3 km (4:19 / km)
shoes: Asics GT2000 #4

Morgonjogg. Suunto better behaved today. First ice of the winter.

5 PM

Running warm up/down 20:55 [3] 4.6 km (4:33 / km)
shoes: Asics GT2000 #4

Lap of the meadows.

Running tempo 32:00 [3] 8.9 km (3:36 / km)
shoes: Asics DS Trainer #1

Treadmill fitness test. No change from September, at a high level. I'm about 2kg heavier though, so I'm hoping that offsets all the training I've been doing.

Running tempo 10:00 [3] 2.5 km (4:00 / km)
shoes: Asics DS Trainer #1

10x 45/15 to make it a proper session.

Running tempo 7:00 [3] 1.1 km (6:22 / km)
shoes: Asics DS Trainer #1

Shuffle home to cool down.

Monday Dec 1, 2014 #

7 AM

Running 36:42 [3] 8.5 km (4:19 / km)
shoes: Asics GT2000 #4

Morgonjogg - Greenbank Drive. Managed to get my watch and HR strap to talk to each other again. It seems I can't have HR and accurate GPS - first km (uphill) in 3:30?!? I'm wondering Suunto use HR data as well as its accelerometer to adjust GPS readings when you have weak signals - as you get after first locking satelites in built up areas? HR spikes when first starting out are pretty common but I'm thinking the Suunto algorithms attribute these to running fast so add in some extra distance for me. Its the only explanation I have at the moment.

5 PM

Running 1:15:00 [3] 17.8 km (4:13 / km)
shoes: Asics GT2000 #4

Frogston 10. Going well apart from a 200m segment near KB with sudden stomach cramps.

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