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Training Log Archive: murraystraining

In the 7 days ending Jul 17, 2011:

activity	#	time	miles		km		+m
Running	10	11:11:21	67.51	(9:57)	108.65	(6:11)	4850
Orienteering	4	2:28:57	9.69	(15:22)	15.6	(9:33)	250
Total	10	13:40:18	77.21	(10:37)	124.25	(6:36)	5100

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Sunday Jul 17, 2011 #

11 AM

Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Asics GT2150 #4

Rain.

Saturday Jul 16, 2011 #

12 PM

Running warm up/down 10:30 [2] 2.0 km (5:15 / km)
shoes: Asics GT2150 #4

Running hills 1:12:20 [4] 13.4 km (5:24 / km) +1100m 3:50 / km
shoes: Asics GT2150 #4

Alpe d'Huez. 21 bends of cycling history. So I ran it.

64 for the traditional climb, 72 for the full TdF route to the top of the village. Overtook at least 14 cyclists, overtaken by none.

C • Impressive 8

Running warm up/down 44:00 [2] 10.5 km (4:11 / km)
shoes: Asics GT2150 #4

After faffing around for a bit taking photos we jogged down to Huez village to catch a bus back down the hill. It was a three hourly service and we'd just missed one. Cue long quad pounding foot slapping wd!

Friday Jul 15, 2011 #

10 AM

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Adidas Swoop #9

Orienteering 1:06:00 [2] 4.6 km (14:21 / km) +200m 11:47 / km
shoes: Adidas Swoop #9

Out on Le Creux qui Sonne to see what all the fuss is about. To be honest, despite all I've heard and my preconceptions I really enjoyed it. Admittedly I was going at far from race intensity, but it was great to 'play' at orienteering. Choose a route, visualise what's coming ahead and flow through the tunnel of that visualisation. Easy.
Did get a bubble in my compass towards the end so tried navigating without it. That didn't work.

3 PM

Running warm up/down 21:31 [2] 3.9 km (5:31 / km)
shoes: Adidas Swoop #9

A "runners" warm up on the trails.

Orienteering 53:00 [2] 3.8 km (13:57 / km)
shoes: Adidas Swoop #9

I enjoyed this morning so much I thought I would go out again in the afternoon, rather than the steady trail run I'd planned. This time on the Le Revard II map.

Now I understand what all the fuss is about. You can know exactly where you are, move 20m (which takes a while as you stumble through ankle breaking limestone covered with brashings, just dodging a trip to the bottom of a 20m deep unmapped pothole) and suddenly you have no idea where you are, nothing fits the map and you can't even see where you were when you know where you were to go back to.

Good luck forest racers!

9 PM

Note

Had an evening stroll around Chambery. Very nice.

Thursday Jul 14, 2011 #

6 AM

Running 1:04:00 [2] 10.7 km (5:59 / km) +350m 5:08 / km
shoes: Asics GT2150 #4

A last excursion round Grindelwald. Same flat route as yesterday but with an extension upwards at the far end. The path wasn't particularly nice and very wet so didn't go as high as I'd planned.

4 PM

Running warm up/down 16:00 [1] 2.0 km (8:00 / km)
shoes: inov8 f-lite 230

Orienteering 15:47 [4] 3.6 km (4:23 / km) +50m 4:06 / km
shoes: inov8 f-lite 230

Back to sprinting, this time a la France. Did the Annecy night sprint course from last October which was lots of fun but frankly the town was far too busy with Bastille Day tourists to actually move quickly.

Running warm up/down 15:00 [1] 2.45 km (6:07 / km)
shoes: inov8 f-lite 230

Wednesday Jul 13, 2011 #

10 AM

Running 44:00 [2] 8.0 km (5:30 / km) +150m 5:02 / km
shoes: Asics GT2150 #4

Found a relatively flat road for a nice shake out. Rest day (cloud is down so not even tempted to head up high again).

Tuesday Jul 12, 2011 #

10 AM

Running long 4:00:00 [2] 31.7 km (7:34 / km) +2350m 5:31 / km
shoes: Adidas Swoop #9

Bit of an epic in the hills below the Eiger. Out for the day with Tessa, plotted a route on a scaleless tourist map then bought a OS style Wanderweg kart as we set off but didnt really change plans. I got two summits in (Mannichen and the Lauberhorn - missed the downhill course though) as well as a climb up to Eigergletcher and then the long traverse along the foot of the north face. Was tempted to go right up to it just to say I'd touched the north face of the Eiger but the 100m (vertical!) of scree between me and it looked like hard work given I already had 3 hours in my legs.
For the most part my legs were pretty good but my back and shoulders were achey from carrying a backpack. I did however totally blow up about 50m from the hostel, exactly on 4 hours.
Time above is all running. I was actually out 5:45 which includes food, drink, view, photo and wait for Tessa stops.
Some photos here. Sunburnt legs now!

C • not a bad day out 6

Monday Jul 11, 2011 #

10 AM

Running warm up/down 18:00 [1] 3.2 km (5:37 / km)
shoes: inov8 f-lite 230

Orienteering 14:10 [4] 3.6 km (3:56 / km)
shoes: inov8 f-lite 230

A Swiss sprint champs course in Bremgarten. Good.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: inov8 f-lite 230

5 PM

Running hills 1:25:00 [3] 14.0 km (6:04 / km) +900m 4:36 / km
shoes: Asics GT2150 #4

Now in Grindelwald. Set out for a shake out but quickly got on a steeply climbing path which I thought was going to take me to a 2000m summit. I got to 2000m but it turned out to be a cafe with a busstop outsite - the summit was 800 m higher! Maybe in the next couple of days.

Refuelled with an ostritch steak and a view of the Eiger. Not bad.

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