Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Aug 8, 2010:

activity	#	time	miles		km		+m
Running	10	6:23:00	50.14	(7:38)	80.7	(4:45)	150
Orienteering	5	1:52:33	14.66	(7:41)	23.6	(4:46)	210
Total	13	8:15:33	64.81	(7:39)	104.3	(4:45)	360

1:45

0:00

» now

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship

9 AM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT-2150 #1

2x Warmup, Warmdown.

10 AM

Orienteering race (WOC-sprint qual) 15:38 [5] 4.0 km (3:55 / km) +110m 3:26 / km
shoes: inov8 roclite 285 #3

5th=, 40s behind Muller, 10s behind 2nd.
A very smooth well executed race. I simplified a lot of route choices by taking long road routes with nice lines into controls. It worked.
Shape felt OK - tired towards the end but didn't push through. Understandable with so much climb.

3 PM

Orienteering race (WOC-sprint final) 16:55 [5] 4.0 km (4:14 / km) +100m 3:46 / km
shoes: inov8 f-lite 230 #2

18th. 44s down, 4s down on GG.

I'll take that...

...but I'm hungry for more.

Too much else to write here.

C • congrats 9

Saturday Aug 7, 2010 #

3 PM

Running 45:00 [2] 10.0 km (4:30 / km)
shoes: Asics GT-2150 #1

Last one! 35' easy then some drills & strides on the track. It's nearly here...

Friday Aug 6, 2010 #

11 AM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: inov8 roclite 285 #3

Orienteering 34:00 [3] 5.6 km (6:04 / km)
shoes: inov8 roclite 285 #3

Cruised some forest sprintervals. Orienteering nicely.

Thursday Aug 5, 2010 #

10 AM

Running warm up/down 20:00 [2] 3.8 km (5:16 / km)
shoes: Asics GT-2150 #1

Jogging from the yh over to østmarka with GG and Scotia.

C • Good luck ... 2

Orienteering tempo 16:00 [4] 4.0 km (4:00 / km)
shoes: inov8 roclite 285 #3

Sprint training. Mix of forest & urban, fairly similar to heats. Pretty good but I snatched at some of the route choices, need to take a couple more seconds.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT-2150 #1

5 PM

Running (Fartlek) 34:00 [4] 8.0 km (4:15 / km)
shoes: Asics GT-2150 #1

Last hard session. 3.5km progression run followed by some hill reps. Found a nice undulating 750m loop for the progression and did 5laps. Pace was 3:55, 41, 21, 09, 2:57. Then did 5x45s hill reps up a proper alpine style street. Was going to do more but I was feeling really good so didn't want to overdo it. The pace came so easily on the progression, I guess I'm ready - just give me the map!

Wednesday Aug 4, 2010 #

6 PM

Running 54:00 [2] 10.0 km (5:24 / km) +150m 5:01 / km
shoes: Asics GT-2150 #1

Gentle jog from the youth hostel in Trondheim after a full day traveling. With GG and pippa for the first 20 then a bit more solo.

Tuesday Aug 3, 2010 #

7 AM

Running (RR) 35:00 [2] 7.6 km (4:36 / km)
shoes: Asics GT-2150 #1

Last one for a long time!

Running intervals 18:00 [5] 4.6 km (3:55 / km)
shoes: Asics GT-2150 #1

Stopped off at Saughton track to do them but they've blocked up the hole in the fence so i couldn't get in! That would be really annoying if I'd been wanting to any more speed work in the near future. Hopefully the neds will have broken the fence again in time for the end of the XC season.
Went up to the canal instead and did 1000-800-600-400-200 with 200m jogs. Measured by Garmin, the k was a bit slow (3:03) but all the others were comfortably sub-3 pace.

5 PM

Orienteering 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT-2150 #1

Running a course to check the South Gyle map. Map not perfect, missed some uncrossable walls and needs to be 1:4000 to be clearer (I had 1:5000). Will be a great area though, lots of courtyards, underpasses, alleyways and back passages. 18th August - be there!

7 PM

Running 22:30 [2] 5.0 km (4:30 / km)
shoes: Asics GT-2150 #1

Then cruised down the hill from Fairmilehead having dropped my folks car off at my grans. Been fun to have a car for the last few days, I gotta get me one after WOC.

Rest day tomorrow - travelling out to T'heim. Hopefully no delays on the journey so we get there in time to loosen the legs off.

Monday Aug 2, 2010 #

7 AM

Running (RR) 40:00 [2] 9.2 km (4:21 / km)
shoes: Asics GT-2150 #1

Running tall. Running strong.

C • running MASH this eveing? 1

5 PM

Running (MASHish) 54:30 [2] 11.0 km (4:57 / km)
shoes: Asics GT-2150 #1

Lap of the seat with Chepls. A bit of urban attack at the start, through the Mosque and Dumbie Dykes.

« Earlier | Later »