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Training Log Archive: murraystraining

In the 7 days ending Oct 31, 2010:

activity	#	time	miles		km		+m
Orienteering	5	13:47:40	68.1	(12:09)	109.6	(7:33)	3130
Running	4	3:10:00	20.82	(9:08)	33.5	(5:40)	250
Total	7	16:57:40	88.92	(11:27)	143.1	(7:07)	3380

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Sunday Oct 31, 2010 #

8 AM

Orienteering race (OMM) 5:22:00 [3] 38.0 km (8:28 / km) +1500m 7:05 / km
shoes: Adidas Swoop #9

Quite sore/stiff. More tussocks. Horrible weather. Didnt see any other elite teams. Glad to get it over with.

Saturday Oct 30, 2010 #

Event: OMM 2010

9 AM

Orienteering race (OMM) 6:57:00 [3] 56.0 km (7:27 / km) +1500m 6:34 / km
shoes: Adidas Swoop #9

Quite a long way. Dan was suffering after 4 hours, so we walked for an hour. Finished ok. Full write up on http://murraystraining.blogspot.com soon.

Friday Oct 29, 2010 #

Note
(rest day)

Packing, plotting, scheming, weighing: OMMING!

Thursday Oct 28, 2010 #

7 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics GT-2150 #2

A long day getting home from China. My bodyclock said 2am when I got back, but my watch said 7pm and that means Thirstday Trotter Training. Did 8x60s hill reps then stopped before i did anything silly - legs were tight after spending 11 hours on planes.

Wednesday Oct 27, 2010 #

10 AM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 f-lite 230

Orienteering race 16:10 [5] 4.0 km (4:03 / km) +130m 3:29 / km
shoes: inov8 f-lite 230

PWT Race at Summer Palace.
Old school PWT race, organised at the last minute, non-ISSOM map, non-ISSOM rules - jump over anything, run through anything, fast and furious.
Unfortunately I didnt adapt well to this, rushed the long route choices and didnt flow through the short legs. I got messed about by 4 mistakes on the map on one leg (thoguh I wouldnt have had problems if I'd chosen a better route) and then got caught by my minute man, Jan sedivy. I ran round after him for a while thinking the pace was quite easy, but then he got away when I got confused in some ruins. So a bit of a disappointing run to be 2 mins down, but great fun orienteering which is the important thing.

Orienteering 33:30 [3] 4.0 km (8:23 / km)
shoes: inov8 f-lite 230

Went back around the course with BJ, Will and Tuomas checking out alternate route choices and taking some photos.

Tuesday Oct 26, 2010 #

9 AM

Running 50:00 [2] 10.5 km (4:46 / km)
shoes: Asics GT-2150 #2

Back to yuanyuanming with BJ.

12 PM

Orienteering race 3:00 [4] 0.8 km (3:45 / km)
shoes: Dancing Shoes

Show race at the chinese 100m champs. None of us were expecting to run as we'd been told we weren't eligible, so we all turned up in our sightseeing clothes. But the organisers were really keen for us to have a go after the championship finals had been run, so we rolled up our jeans and got on with it. Mass start, 10 runners, two butterflys, 18 controls in 800m. Go!
No one was taking it that seriously, but since I put a burst on with 150m to go and got clear to beat Mattias Muller and Oystein Kvaal I'll conveniently forget about that.

Monday Oct 25, 2010 #

11 AM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT-2150 #2

Orienteering race 36:00 [4] 6.8 km (5:18 / km)
shoes: Asics GT-2150 #2

Chinese Middle Distance Champs, WRE, PWT#2.

I had planned to really attack this course, but it was clear from the warm up map it was going to be very detailed and tricky, so I went for plan B of cautious from the start. This seems to work as a lot of people lost time, while I only had one wobble in the circle. I still finished 5 minutes behind Oystein, but I was 7th and got (1) more WRE point than in the sprint race.

Running warm up/down 1:00:00 [1] 7.0 km (8:34 / km) +250m 7:16 / km
shoes: Asics GT-2150 #2

Long warm down up the hill behind the area to get a view over Beijing. It all made more sense once the fog was gone!

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