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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Dec 30, 2012:

activity # timemileskm+m
  Running9 7:05:09 48.53(8:46) 78.1(5:27) 1240
  Orienteering1 1:13:00 8.08(9:02) 13.0(5:37)
  Urban Orienteering1 30:40 4.35(7:03) 7.0(4:23)
  Total10 8:48:49 60.96(8:41) 98.1(5:23) 1240

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MoTuWeThFrSaSu

Saturday Dec 29, 2012 #

11 AM

Orienteering 1:03:00 [3] 11.0 km (5:44 / km)
shoes: VJ Intergrator #2

Telegraph Track warm up event. Cruised first 15, raced last 10. Scrappy at times.

Orienteering 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Intergrator #2

Jogging

Friday Dec 28, 2012 #

9 AM

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics GT2170 #3 (winter colour

Miranda.
3 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Urban Orienteering 15:40 [5] 4.0 km (3:55 / km)
shoes: inov8 f-lite 230 #3 (black)

Warm up even at Mt Roskill school, Auckland. William Lind won in 1445. A couple of seconds lost through hesitations and route choice but also a little off the pace.

Urban Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Cruised round Tessa's course too.

Thursday Dec 27, 2012 #

2 PM

Running 1:45:00 [3] 20.0 km (5:15 / km) +400m 4:46 / km
shoes: Adidas Swoop #12

Great out and back trail run from Waihi Beach.

Wednesday Dec 26, 2012 #

11 AM

Running warm up/down 30:00 [3] 5.0 km (6:00 / km) +230m 4:53 / km
shoes: Asics GT2170 #3 (winter colour

Recce
2 PM

Running race 19:09 [5] 4.5 km (4:15 / km) +230m 3:23 / km
shoes: inov8 f-lite 230 #3 (black)

King of the Mountain

Running warm up/down 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics GT2170 #3 (winter colour

Tuesday Dec 25, 2012 #

10 AM

Running 52:00 [2] 8.0 km (6:30 / km) +300m 5:28 / km
shoes: Adidas Swoop #12

Exploring old gold mining tracks in the Coromandels. Includes a 500m section through the mountain in an old tunnel.
4 PM

Running 39:00 [2] 10.1 km (3:52 / km) +80m 3:43 / km
shoes: Asics GT2170 #3 (winter colour

Everyone trains on Christmas Day these days. To get a competitive advantage you have to train twice.
BBQd lamb sausages on the beach for Xmas dinner, NZ style.

Monday Dec 24, 2012 #

7 AM

Running 1:00:00 [2] 13.0 km (4:37 / km)
shoes: Asics GT2170 #3 (winter colour

Longer explore of Thames. Wet.
3 PM

Running 50:00 [1] 2.5 km (20:00 / km)
shoes: Adidas Swoop #12

Failed run on a tramping track in the Coromandels.

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