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Training Log Archive: murraystraining

In the 7 days ending Jun 5, 2011:

activity	#	time	miles		km		+m
Running	11	8:11:24	58.93	(8:20)	94.84	(5:11)	850
Orienteering	4	3:12:26	22.56	(8:32)	36.3	(5:18)	150
Total	11	11:23:50	81.49	(8:24)	131.14	(5:13)	1000

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Sunday Jun 5, 2011 #

10 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics GT2150 #4

Joggin and strides.

Running race 21:37 [4] 5.8 km (3:44 / km) +150m 3:18 / km
shoes: inov8 f-lite 230

Coombe "Hill" Run from Wendover in the Chilterns. It's amazing how excited southerners get about racing over these bumps.
Put the local hero in his place it seems!
Won a free meal at the pub. Nice.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: inov8 f-lite 230

Jogged around the final field with Tessa. We might have caused a herd of cows to stampede across the course. Whoops.

Saturday Jun 4, 2011 #

10 AM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: inov8 f-lite 230

Orienteering intervals 27:18 [4] 6.26 km (4:22 / km)
shoes: inov8 f-lite 230

5x1km sprintervals round Sandhurst. Planned to start steady and be nailing it by the last one, but the first couple were straightforward navigationally so they were a bit faster too. Ave pace 3:35-3:50 on first 4, dropped it to 3:25 on the last one. Insofar as that is an accurate measure of sprint speed.

Felt pretty good.

Running warm up/down 16:00 [1] 2.44 km (6:33 / km)
shoes: inov8 f-lite 230

With Tessa and Bex.

3 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Swoop #9

From Jez's house along to Hankley then a couple of loops to wake the legs up.

Orienteering 29:00 [3] 6.0 km (4:50 / km)
shoes: Adidas Swoop #9

Middle distance course on a blown up 1:5000 map. A bit scrappy but that meant I had a good duel with SRollins mid course. I think my problems were mostly due to the features seeming to be much bigger on the map than the ground. Once I got my head into this I was moving well and cleanly.

Orienteering warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Adidas Swoop #9

Collecting controls in and checking out the bits of map I'd been confused by earlier.
Includes jog back to Jez's.

Friday Jun 3, 2011 #

9 AM

Running warm up/down 13:45 [1] 2.2 km (6:15 / km)
shoes: inov8 f-lite 230

Orienteering 15:39 [4] 3.65 km (4:17 / km)
shoes: inov8 f-lite 230

World Cup Sprint Qualifier from 2005. Finally get to run the course that should have been my World Cup debut - but for my Finals starting the next day.
First sprint race/training since the JK so this was just about getting back n the rhythm of it. Wasn't moving at race pace and missed a couple of routes - sometimes due to building works, sometimes my fault but otherwise pretty good.

Anyone got split times from this event? Can't see them still online at a quick glance - even just results?

C • results link 1

Orienteering 15:06 [3] 2.45 km (6:10 / km)
shoes: inov8 f-lite 230

Control pick - turned it into a series of three control courses to practise starts.

Orienteering 7:23 [3] 1.34 km (5:31 / km)
shoes: inov8 f-lite 230

Line sprint course.

3 PM

Running warm up/down 13:26 [1] 2.1 km (6:24 / km)
shoes: Asics GT2150 #4

Orienteering 26:00 [3] 5.8 km (4:29 / km)
shoes: Asics GT2150 #4

Urban course round Farnham. Good fun.

Running warm up/down 15:00 [1] 1.9 km (7:54 / km)
shoes: Asics GT2150 #4

Orienteering 42:00 [2] 5.8 km (7:14 / km) +150m 6:25 / km
shoes: Asics GT2150 #4

Trip into Long Valley - first time I've actually orienteered there. Pretty slow for most of it, then ran the last control pick (3mins) at the upper level.

Thursday Jun 2, 2011 #

7 AM

Running (RR) 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2150 #4

Legs. Totally. Empty.

Wednesday Jun 1, 2011 #

7 AM

Running (RR) 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #4

Just loosening the legs off.

7 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics GT2150 #4

Running tempo 32:36 [4] 10.0 km (3:16 / km)
shoes: Asics Hyperspeed

Auld Toun 10km. Fast enough to comfortably win no where near last year's record breaking run. Wasnt really up for it but I feel you should always try to defend your titles.
3:11,15,6,25,18,23,11,28,19,12.

Running 19:30 [3] 3.6 km (5:25 / km)
shoes: Asics GT2150 #4

Jogging a few laps of the lower park with the V40 adn V50 winners.

Tuesday May 31, 2011 #

7 AM

Running (RR) 45:00 [2] 9.2 km (4:53 / km)
shoes: Asics GT2150 #4

7 PM

Running warm up/down 25:00 [2] 6.0 km (4:10 / km)
shoes: Asics GT2150 #4

To the track + jogging and strides with CAAC.

Running intervals 24:00 [5] 6.0 km (4:00 / km)
shoes: Asics GT2150 #4

12x400/100 on a 2min cycle. Running in a big group on a busy track, didnt find it helped my speed that much. Average 67-68, a few faster but usually followed by a slower one.

Running warm up/down 15:30 [1] 2.9 km (5:21 / km)
shoes: Asics GT2150 #4

Not as slow as last week, session can't have been as tough.

Monday May 30, 2011 #

4 PM

Running hills 1:50:00 [2] 17.0 km (6:28 / km) +700m 5:22 / km
shoes: Asics GT2150 #4

Bit of a lazy bank holiday - spent the morning planning a trip to run the JEC sprint and long courses then decided my calves were too tight to do a full pace sprint course. After a bit of a faff and a trip to Ikea I made it out for a glorious run in the Pentlands.
Flotterstone - Reservoirs - Green Cleugh - Hare Hill - Drove Rd - Kips - Scald - Carnethy - Turnhouse - Flotterstone. Just in road shoes so pretty cautious on the descents but moving well on the climbs.

C • Bank Holiday?? 2

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