Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Nov 11, 2012:

activity # timemileskm+m
  Running11 9:57:00 70.25(8:30) 113.05(5:17) 1995
  Orienteering3 3:21:00 18.21(11:02) 29.3(6:52)
  Faffing in the gym1 40:00
  Total14 13:58:00 88.45 142.35 1995

«»
3:26
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 11, 2012 #

9 AM

Orienteering intervals (Palmer challenge) 47:00 [4] 7.8 km (6:02 / km)
shoes: Adidas Swoop #10

6x 3-5 min loops in Anagach. Thrashed by Jegor on the PC scores, but not surprising in my first forest O at race pace since June. Fast=fun!
2 PM

Running hills 1:18:00 [2] 11.6 km (6:43 / km) +750m 5:05 / km
shoes: inov8 RocLite 312 GTX

Another trip into the Cairngorms. This time from the ski centre carpark (640m) up the spur to Cairn Lochan (1215m) and along the top of the corries to Cairngorm itsself (1246m). A really nice loop, to be done again, in better conditions hopefully!

Saturday Nov 10, 2012 #

10 AM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Adidas Swoop #10

Orienteering 1:12:00 [2] 9.0 km (8:00 / km)
shoes: Adidas Swoop #10

Technical, physical, beautiful. Brilliant.
1 PM

Running hills 2:07:00 [2] 18.0 km (7:03 / km) +995m 5:32 / km
shoes: inov8 RocLite 312 GTX

Almost to the top of Braeriach with Jegor. Summit was pretty cloudy and we were both knackered so we turned at the minor summit of Sron na Lairige (1184m). Some pretty pictures on Instagr.am.

Friday Nov 9, 2012 #

1 PM

Orienteering 1:22:00 [2] 12.5 km (6:34 / km)
shoes: Adidas Swoop #10

58 control pick on Loch Vaa. Lovely jubbly.
6 PM

Running 45:00 [1] 8.0 km (5:38 / km) +250m 4:52 / km
shoes: Asics Gel Enduro Attact WR

Wee night hill run while Jegor did some night-o. Up to a mast through Gaich Woods from J&J's.

Thursday Nov 8, 2012 #

8 AM

Running 10:00 [3] 1.2 km (8:20 / km)
shoes: Asics GT2170 #2

Tester on the hamstring - very tight and awkward. Back to the flat for a stretch and flex instead.
7 PM

Running (AZ) 42:00 [1] 8.45 km (4:58 / km)
shoes: Asics GT2170 #2

Shuffle along to Cottage Park. Legs pretty wrecked but hamstring much improved.

Wednesday Nov 7, 2012 #

7 AM

Running (AZ) 46:00 [3] 10.3 km (4:28 / km)
shoes: Asics GT2170 #2

Trying to cut my miles back as I tipped over 100 for the rolling-7 on Monday, (I'm just aiming for 90-95 at the moment) but I didn't want to face this afternoon's run without stretching my legs out this morning.
Up the hill to Cottage Homes on Redford Road.
C • liking the cut back 1
5 PM

Running tempo 1:00:30 [3] 16.1 km (3:45 / km)
shoes: Asics GT2170 #2

Progression on the "twistier, hillier, uglier and more likely to get run over" winter route. Going well until the last 500m when my right hamstring siezed up.

Tuesday Nov 6, 2012 #

12 PM

Running (AZ) 1:08:30 [3] 16.1 km (4:15 / km)
shoes: Asics GT2170 #2

Easy 10 out to Cottage Green in Cramond.
6 PM

Faffing in the gym (CC+) 40:00 [3]
shoes: Barefoot

Core session. Felt good at the end of the regular session so added in some new exercises: Single leg squat to bench, Farmers walk on tiptoes, box drops.

Monday Nov 5, 2012 #

7 AM

Running (RR) 43:00 [3] 9.3 km (4:37 / km)
shoes: Asics GT2170 #2

Morning shuffle round the old RR loop. Right hamstring pretty tight: I've been working it pretty hard in the CC sessions, I think it needs a bit more focus on rolling and stretching on non-CC days.
5 PM

Running hills (Mash) 1:10:00 [3] 13.0 km (5:23 / km)
shoes: Adidas Swoop #10

Firework MASH with the 'ors. Only half a headtorch between us unfortunately so it was a bit mincey and we were a bit early for the main firework show at Meadowbank. Judging by the thousands of people streaming up the hill as I was coming down it might have been too congested for running up there anyway!
C • twice? 4

« Earlier | Later »