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Training Log Archive: murraystraining

In the 7 days ending Apr 18, 2010:

activity	#	time	miles		km		+m
Running	10	7:27:00	58.22	(7:41)	93.7	(4:46)	990
Orienteering	4	1:40:24	11.81	(8:30)	19.0	(5:17)	320
Total	10	9:07:24	70.03	(7:49)	112.7	(4:51)	1310

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Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

11 AM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT-2140 #3

Jogging plus strides to get the yesterdays stiffness out of my legs and get the speed up for the sprint q.

Orienteering race (BEOC Sprint Qual) 12:16 [5] 3.5 km (3:30 / km) +30m 3:22 / km
shoes: inov8 roclite 285 #3

Heat 4 - 1st

Good clean race. A couple of controls in the housing estate where I hadn't planned my exit from each control, but the area was quite forgiving in that respect - you weren't going to run into a trap by doing that.

Started calmly and not running maxxed out, but got aggressive through the woods at the end.

Comfortable heat win.

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Asics GT-2140 #3

2 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230

More jogging and strides and strutting about at the start waiting to get going.

Orienteering race (BEOC Sprint - Final) 14:44 [5] 3.5 km (4:13 / km) +70m 3:50 / km
shoes: inov8 f-lite 230

2nd. GG 13:57.

Finally, not a 4th place. I'll take that, but I think the position flatters to deceive. No misses really - 5s on #10 and #12 are the only 'mistakes', plus hesitations on #22 and #23. I still wasn't matching GG for speed on the legs which were just running and I need to figure out why not - I'd have him in a head-to-head race for sure. 47 seconds is an age in sprint racing, and with a deeper field I'd be punished for that.

C • for sure? i'm not so sure, ... 2

C • training volume 1

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

2 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +80m 5:53 / km
shoes: Adidas Swoop #9

Orienteering race (BEOC Middle) 38:24 [4] 5.0 km (7:41 / km) +200m 6:24 / km
shoes: Adidas Swoop #9

Overall - not satisfied. Another scrappy middle race. Frustrating, as it had good bits.

Story:
S-3 clean but unhurried.
4&5 1min loss on each through sloppy O. Caught by 2min man Duncan Archer at 5.
6-10 Great orienteering. Felt like a race once Duncan caught me. I orienteered much better, looking at the map more often and being more confident in my lines.
11-18 Started haemorraging time without really noticing. I guess I just lost the racing vibe once I got on my own again. Didn't particularly enjoy the messy nature of the terrain either which didn't help.
19-F Better, a couple of wobbles on 25 & 27 though.

I'll be good at this one day.

Orienteering warm up/down 10:00 [1] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: Adidas Swoop #9

Joggin wi JT

Friday Apr 16, 2010 #

8 AM

Running (clock run) 35:00 [2] 7.3 km (4:48 / km) +100m 4:29 / km
shoes: Asics GT-2140 #3

oh what a beautiful morning/ o what a beautiful day/ i thought I'd go for a wee jog/ before starting to stud-ay.

4 PM

Running 46:00 [3] 11.4 km (4:02 / km)
shoes: Asics GT-2140 #3

Head clearer after a good day in the dungeon. Was going to do the Water of Leith loop until I felt how strong the wind was, so I did an out and back on the canal. Fighting into the wind for the first half = good workout. Wind assisted on the way back = nice floaty feeling, good to get the head in place for the weekend.

Thursday Apr 15, 2010 #

9 AM

Running (clock run) 35:00 [2] 7.2 km (4:52 / km) +100m 4:33 / km
shoes: Asics GT-2140 #3

managed to avoid choking on volcanic ash

7 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km) +20m 4:53 / km

Over to DVC & on to Castro Climb

Running hills (Trotter Training) 30:00 [5] 8.0 km (3:45 / km) +250m 3:15 / km

Handicapped hill reps. Basically do a 1 minute rep on the flat teardrop at the bottom of the climb to determine your startpoint. The rest of the reps were two minutes with the first minute on the flat and the second up the hill. As you ran in the opposite direction to the first rep, us fast guys started at the back and had to catch everyone up. Seven times.

I was running pretty well, starting together with Joe Symonds and staying ahead of him on each rep. I was catching Ray Ward at the bottom of the hill but he was hanging on pretty well which made me work that bit harder on the tough bit.

A good workout.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Back to the study dungeon.

Wednesday Apr 14, 2010 #

4 PM

Running warm up/down 23:00 [1] 5.3 km (4:20 / km)
shoes: Asics GT-2140 #3

Joggin' over to Craigmillar

Orienteering 25:00 [4] 5.0 km (5:00 / km)

The second part of Thursdays Nordic training on Craigmillar Castle, which I missed as I had to go to Trotter Training. Middle into urban. Lots of wall jumping and changes in pace. Generally good, missed a crag on the map and ended up having to climb up it coming out of one control.

Running 30:00 [3] 7.3 km (4:07 / km)
shoes: Asics GT-2140 #3

Back to the start, changed shoes and back to the study dungeon.

Tuesday Apr 13, 2010 #

2 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: Asics GT-2140 #3

Round meadows then drills

Running intervals (5x1mile) 40:00 [5] 10.0 km (4:00 / km)
shoes: Asics GT-2140 #3

Untimed, 500m jog between reps. Didn't feel that quick, but better than last week.

Running warm up/down 20:00 [1] 3.2 km (6:15 / km) +20m 6:04 / km
shoes: Asics GT-2140 #3

Very slow. Bumped into chepls too.

Monday Apr 12, 2010 #

5 PM

Running hills (*M*A*S*H*) 1:10:00 [3] 12.0 km (5:50 / km) +400m 5:00 / km

Sun's out guns out up the hills. Good crew of Scotia, Doug, DC and Hector with Oleg fannying around on his bike. Took a new line up to the summit which was pretty hard work. Nice and relaxed on the descents, pushing hard on the climbs, like it should be.

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