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Training Log Archive: murraystraining

In the 7 days ending Jul 15, 2012:

activity	#	time	miles		km		+m
Running	9	4:26:45	34.05	(7:50)	54.8	(4:52)	120
Urban Orienteering	6	2:38:41	22.4	(7:05)	36.05	(4:24)	125
Orienteering	1	16:46	2.49	(6:45)	4.0	(4:12)	80
Total	12	7:22:12	58.94	(7:30)	94.85	(4:40)	325

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Sunday Jul 15, 2012 #

8 AM

Running 48:15 [3] 12.0 km (4:01 / km)
shoes: Asics GT2170 #1

Steady cruise back out the the qual area to see the spectator race in action then back along the lake edge.

Urban Orienteering 21:45 [2] 4.5 km (4:50 / km)
shoes: Asics GT2170 #1

Re running the final at a more leisurely pace so as to actually take in the sights and explore a few of the alternative route choices. Found a few short cuts I missed yesterday - unsurprisingly!

Running warm up/down 7:00 [3] 1.2 km (5:50 / km) +80m 4:22 / km
shoes: Asics GT2170 #1

Back up the hill to the hostel. Au revoir Lausanne, it's time to move to the mountain retreat.

5 PM

Running 22:00 [2] 4.8 km (4:35 / km)
shoes: Asics GT2170 #1

GG is alive! Went for a jog with him and Doug after arriving at the French accommodation.

C • like 1

Saturday Jul 14, 2012 #

9 AM

Running 12:00 [2] 2.5 km (4:48 / km)
shoes: Asics GT2170 #1

Jogging in quarantine.

10 AM

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: inov8 f-lite 230 #3 (black)

Call up.

Urban Orienteering race 13:56 [5] 4.0 km (3:29 / km)
shoes: inov8 f-lite 230 #3 (black)

WOC sprint qualifier. 4th on heat 1, 5s down on Adam Kovacs. About as easy as they could make it - or else we were well prepared. Running fast but controlled, more left for the final.
No route, good quality
Route, pixelated

C • Good stuff 11

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics GT2170 #1

Easy jogging.

5 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT2170 #1

Jogging.

Running warm up/down 12:00 [1] 1.6 km (7:30 / km)
shoes: inov8 f-lite 230 #3 (black)

To the start.

Orienteering race 16:46 [5] 4.0 km (4:12 / km) +80m 3:49 / km
shoes: inov8 f-lite 230 #3 (black)

WOC sprint final - 11th.
Early thoughts - poor routes at the start, not seeing the big picture. I think I was generally ok after that, a little scrappy in the Olympic park and maybe not pushing 100%.
Satisfying to improve on last year but not the jump I was aiming for. More thoughts in hours, days and weeks to come. First an evening of pizza, ice cream beer, relaxation and giving Scotia a cheer...

And then Jungfraumarathon training starts tomorrow...

C • Next 2

Friday Jul 13, 2012 #

Note

Maps from HW sprintervals:
No route - 1 2 3 4 5
Route - 1 2 3 4 5

And the St Gallen PostFinance sprint B race:
part 1 & 3 - no route
part 2 - no route
part 1 & 3 - route
part 2 - route

C • HW 2

Urban Orienteering 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2170 #1

WOC sprint model event.
Map.
Route

Thursday Jul 12, 2012 #

11 AM

Running warm up/down 27:00 [2] 5.4 km (5:00 / km) +40m 4:49 / km
shoes: Asics GT2170 #1

Urban Orienteering 13:00 [4] 3.3 km (3:56 / km) +75m 3:32 / km
shoes: inov8 f-lite 230 #3 (black)

Race simulation sprint in Nyon. A good reminder of the questions that will be asked on Saturday. I had most of the answers, two misses - misunderstood the contours on 9 and missed a gap in a wall at 15.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)

Wednesday Jul 11, 2012 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: inov8 f-lite 230

Pre travel shake out to the Olympic rings on the mound.

5 PM

Urban Orienteering 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics GT2170 #1

A cruise around the Lausanne Cité training map. Fun, interesting challenges and a very gentle pace but I still managed to trip over a single strand fence and land hard on a ventilation grating - I don't recommend this as a crash landing pad! Palms and hip bruised, nasty cut to elbow. I'll survive.
Included 5mins to/from hostel.

Tuesday Jul 10, 2012 #

6 PM

Running warm up/down 14:00 [2] 3.4 km (4:07 / km)
shoes: Asics GT2170 #1

Running intervals 20:00 [4] 4.0 km (5:00 / km)
shoes: inov8 f-lite 230

Moderate paced 10x400 with reducing recoveries, 50s reducing 5s each rep - just 10s between 9th & 10th reps. Tight after yesterday's sprint o but 68s felt comfortable & held pace well despite reducing recoveries.
Paced Tessa on an 800m rep at the end, she was going well & is clearly fantastic & hopefully this comment gets me back in the good books after abusing her for mp'ing in an otherwise very good sprinterval session yesterday...

Running warm up/down 14:30 [2] 3.0 km (4:50 / km)
shoes: Asics GT2170 #1

Monday Jul 9, 2012 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics GT2170 #1

Down to the WoL to see the carnage. Still flooded in places but not too bad. Didn't get as far as Stockbridge.

C • Dirty running games. 5

6 PM

Urban Orienteering 25:00 [2] 6.25 km (4:00 / km) +50m 3:51 / km
shoes: inov8 f-lite 230

2x Bo'ness sprints planned by Graeme. Great Lausanne prep. Not going to upload the maps since not been used for an event yet.

Urban Orienteering 20:00 [3] 5.0 km (4:00 / km)
shoes: inov8 roclite 285 #4

Heriot Watt sprintervals planned by me, 6 weeks ago. Managed to trick myself a couple of times! Head to head with Tess on the last one, she cheated and skipped a control. And still lost.

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