Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Jun 2, 2013:

activity

time

miles

Running

5:59:31

44.86

(8:01)

72.2

(4:59)

Orienteering

44:30

4.97

(8:57)

8.0

(5:34)

Urban Orienteering

39:27

6.46

(6:06)

10.4

(3:48)

Total

7:23:28

56.3

(7:53)

90.6

(4:54)

1:23

0:00

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Sunday Jun 2, 2013 #

8 AM

Running (NORT) 24:00 [3] 4.3 km (5:35 / km)
shoes: Asics GT2000 #1

1 PM

Running warm up/down (NORT) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Orienteering race (NORT) 44:30 [3] 8.0 km (5:34 / km)
shoes: VJ Intergrator #2

Running warm up/down (NORT) 1 [3] 0.0 km (16:40 / km)
shoes: Asics GT2000 #1

Saturday Jun 1, 2013 #

1 PM

Running warm up/down (NORT) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Urban Orienteering race (NORT) 18:04 [3] 4.8 km (3:46 / km)
shoes: inov8 TrailRoc 235

http://murraystraining.blogspot.co.uk/2013/06/spri...

Running warm up/down (NORT) 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT2000 #1

8 PM

Running (NORT) 29:00 [3] 5.5 km (5:16 / km)
shoes: Asics GT2000 #1

Friday May 31, 2013 #

12 PM

Running hills (FNHR) 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics GT2170 #3 (winter colour

Lunchtime F"N"HR - Salisbury Crags and the Dasses. Feeling alright.

Thursday May 30, 2013 #

6 PM

Running warm up/down 1:07:00 [3] 14.0 km (4:47 / km)
shoes: Asics GT2170 #3 (winter colour

Easy round Braids with Chepls.

Wednesday May 29, 2013 #

7 AM

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics GT2170 #3 (winter colour

WoL downhill loop. Planning a session tonight rather than tomorrow so just shaking out last nights sprinting today.

6 PM

Running warm up/down 7:30 [3] 1.5 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Criminally short: office - pavilion - startline + 2 strides.

Running intervals 22:00 [3] 5.0 km (4:24 / km)
shoes: Asics Hyperspeed #2

3x 1mile with the ST Mile race for the 3rd. Aiming for 4:4x, 4:3x, 4:2x, ended up with 4:44, 4:38, 4:30. Quite happy with this given I was solo for the first two and out in front running away from Don and Stevie on the third. No Garmin so nice to be moreorless on target pace without external help.

I think this is one of these sessions which I'll look back to in November and think "how the hell did I run those times" when I'm struggling to break 5:15s.

Running warm up/down 20:00 [3] 3.4 km (5:53 / km)
shoes: Asics GT2170 #3 (winter colour

Lap and home. Short and sweet.

Tuesday May 28, 2013 #

7 AM

Running 21:00 [3] 5.0 km (4:12 / km)
shoes: Asics GT2170 #3 (winter colour

Murrayfield loop. Calf ok. Surged down Gorgie Road and felt quite good.

7 PM

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT2170 #3 (winter colour

Before/during/after.

Urban Orienteering tempo 10:38 [3] 2.8 km (3:48 / km)
shoes: inov8 f-lite 230 #2

First of two courses on the new Erskine map (being used for SOUL3 this weekend - get your entry in today!) planned by Donald P. Pushing pretty hard, missed a couple of routes but pretty good. Might not have been taking enough risks on the tight bends & stairs - would the adrenaline of a race make me more aggressive?

Urban Orienteering tempo 10:45 [3] 2.8 km (3:50 / km)
shoes: inov8 TrailRoc 235

Second course. Testing new shoes out - good grip on the grass but I was lacking a bit of confidence on the slippy corners compared to f-lites. Not sure how they would be on wet rock either as they were worst on some small cobbled sections.

Thanks to Donald & Clyde for their support in this training session - it makes a huge difference to be able to do a sprint training session on a brand new map with a good course that we haven't had to plan ourselves.

Monday May 27, 2013 #

11 AM

Running 29:00 [3] 6.0 km (4:50 / km)
shoes: Asics GT2170 #3 (winter colour

Craiglochart. Legs stiff but nothing worse.

8 PM

Running 12:00 [3] 2.5 km (4:48 / km)
shoes: Asics GT2170 #3 (winter colour

Jogging out to test some new shoes on Corstorphine but L calf seized up on Russell Road. Not serious but it's not a week for pushing through pain so turned around and jogged home.

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