Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Aug 14, 2011:

activity

time

miles

Running

4:59:00

40.7

(7:21)

65.5

(4:34)

Orienteering

51:40

6.9

(7:29)

11.1

(4:39)

Total

5:50:40

47.6

(7:22)

76.6

(4:35)

1:36

0:00

» now

Sunday Aug 14, 2011 #

7 AM

Running 38:20 [3] 8.5 km (4:31 / km)
shoes: Asics GT2150 #4

Wake up cruise along the lake.

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard

11 AM

Running warm up/down 21:30 [1] 4.0 km (5:23 / km)
shoes: Asics GT2150 #4

Didn't get lost today.

Orienteering intervals 18:40 [3] 3.4 km (5:29 / km)
shoes: Asics GT2150 #4

Swiss Sprint Selection race in Annecy. Did it in three control bursts, full speed. Awesome. Ready.

C • Boom 3

Running hills 4:00 [5] 1.0 km (4:00 / km)
shoes: inov8 f-lite 230 #2

4x 45/15 hillish reps.

Friday Aug 12, 2011 #

11 AM

Running 35:40 [2] 7.5 km (4:45 / km)
shoes: Asics GT2150 #4

In Geneva. Went for a 15min jog but got lost....

Orienteering 17:00 [4] 4.7 km (3:37 / km)
shoes: inov8 f-lite 230 #2

Geneva World Cup course. Wanted to treat it as a race rather than focussing on any particular technique. Went well, didn't get caught by any route choices and was planning reasonably well but at the same time I felt a bit slow - not fighting all the way. Had planned to do straight intervals on Saturday but will do Sprint-ervals instead to get the feeling of orienteering at speed up.

Thursday Aug 11, 2011 #

6 PM

Running 58:00 [2] 12.5 km (4:38 / km)
shoes: Asics GT2150 #4

France! Faffy run along the lake from Aix. Wanted to do a solid out and back run but the 'out' stopped after 12 minutes. Faffed around the suburbs for a while then was faffing my way home when I met Ray coming the other way and we did some less faffy running for a bit.