Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Aug 4, 2013:

activity	#	time	miles		km		+m
Running	6	2:16:00	16.47	(8:16)	26.5	(5:08)
Orienteering	3	1:26:03	10.75	(8:00)	17.3	(4:58)	240
Urban Orienteering	1	14:50	2.67	(5:33)	4.3	(3:27)	20
Total	6	3:56:53	29.89	(7:56)	48.1	(4:55)	260

0:54

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Sunday Aug 4, 2013 #

9 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 RocLite 243

Very limited space in team area.

Orienteering race (WG) 19:12 [4] 4.0 km (4:48 / km) +120m 4:10 / km
shoes: inov8 RocLite 243

World Games Mixed "Sprint" Relay. So much to say about both today and the WG in general that I'll save it for a blog. In short, I did my job, helped by getting the short gaffles. It was more like a short GB relay than a sprint.
I did nearly stand on an Armadillo in the terrain though. I'll win a medal another time but I'll probably never meet one of them while orienteering again!

C • Good run! 2

Saturday Aug 3, 2013 #

11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Orienteering race (WG) 37:07 [4] 7.0 km (5:18 / km) +120m 4:53 / km

World Games middle - 13th place. Mix of jungle and park with lots of path running. No major mistakes but a few hesitations and messing about in the green. 1:20 off the medals, 3 behind Kyburz(!). Felt the heat today - started at 12:02!
map p1
map p2
route p1
route p2

Friday Aug 2, 2013 #

10 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2000 #1

Warm.

Urban Orienteering race 14:50 [5] 4.3 km (3:27 / km) +20m 3:22 / km
shoes: inov8 f-lite 195 #1

World Games Sprint. 6th.
Fast and easy, as expected. Also very hot, although that seemed to affect me less than others. First 3/4s felt like hell but were near perfect and I was in 2nd place at the spectator control. I blew my chances of a medal though on the 16th beside the river. I was catching my minute man Sirmais and saw him turn in early. I knew he was way too early and went a bit further but I still turned in too soon and had to pop out and back in. A small miss but in this race the margins were super tight and it cost me a bit of bling. C'est sport!
Map - no route
Map - route

Running 6:00 [1] 0.5 km (12:00 / km)
shoes: Asics GT2000 #1

Shuffle back down to 16 with Scott. Feeling the heat now - standing on our own shadows!

Thursday Aug 1, 2013 #

9 AM

Running 33:00 [1] 7.5 km (4:24 / km)
shoes: Asics GT2000 #1

World Games model event. Pretty simple.
Map

Thickets are THICK!

C • nice one! 1

Wednesday Jul 31, 2013 #

8 AM

Running 32:00 [2] 7.0 km (4:34 / km)
shoes: Asics GT2000 #1

First run in Cali. Loops around the river outside our Hotel. Lots of police about, some of them armed but not paying much attention to the hobos or 'interesting' smells coming from some smokers pipes.

Afternoon spent watching gymnastics qualifications. Balance events fairly nuts - stocky Russians building human pyramids for 12 year old boys to do handstands on top of.
Food at the WG centre pretty good then back to the hotel for a jetlag crash at 8:30.
Model event tomorrow.

Tuesday Jul 30, 2013 #

Note
(rest day)

Travelling.

Monday Jul 29, 2013 #

1 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: icebug

Orienteering race 29:44 [4] 6.3 km (4:43 / km)
shoes: icebug

Better day - made the most of the late start to get the W.
Small misses on a few though - 2, 7, 11 & 23.

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

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