Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Sep 15, 2013:

activity	#	time	miles		km		+m
Running	12	8:57:10	72.39	(7:25)	116.5	(4:37)
Orienteering	3	1:22:00	7.58	(10:49)	12.2	(6:43)	250
Faffing in the gym	1	35:00
Urban Orienteering	1	20:00	2.8	(7:09)	4.5	(4:27)
Total	13	11:14:10	82.77		133.2		250

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Sunday Sep 15, 2013 #

9 AM

Urban Orienteering 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics GT2000 #1

"Sprint" course from PT2008 round Oban town centre. Should really have planned something more sprinty as this had a lot of hilly route choice and not so much in the trickier town bit. Beneficial for getting used to running on a sprint map again nonetheless.

Running 1:09:00 [3] 14.8 km (4:40 / km)
shoes: Asics GT2000 #1

Oban-Ardchattan. Fairly miserable conditions made tolerable by the lovely kit I had on :)

Running warm up/down 7:00 [3] 1.2 km (5:50 / km)
shoes: VJ Intergrator #2

To the start.

Orienteering 38:30 [3] 6.1 km (6:19 / km) +250m 5:14 / km
shoes: VJ Intergrator #2

Finished my long hybrid session with a cruise around the Blue. Made a couple of misses on boulders on the slopes but nothing >20s. Tired on the hills though.

Saturday Sep 14, 2013 #

12 PM

Running warm up/down 26:00 [3] 6.3 km (4:08 / km)
shoes: Asics GT2000 #1

Extended warmup: Ganavan-Oban-Ganavan.

Orienteering warm up/down (8manna) 23:30 [3] 4.1 km (5:44 / km)
shoes: VJ Intergrator #2

"Tartan" leg of 8manna relay to send Interlopers off to a winning start. Tough area with thigh deep tussocks in places but kept pushing all the way to keep Spongey at bay.

5 PM

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ Intergrator #2

Control collecting.

Running 44:00 [3] 9.5 km (4:38 / km)
shoes: Asics GT2000 #1

Bonus miles. Ganavan-Dunbeag-Ganavan-Oban.

Friday Sep 13, 2013 #

8 AM

Running 36:00 [3] 7.8 km (4:37 / km)
shoes: Asics GT2000 #1

Treadmill and all-new Fighting Talk. I don't know which was worse.

C • Fighting Talk 1

6 PM

Running (FNHR) 43:00 [3] 8.0 km (5:23 / km)
shoes: inov8 RocLite 312 GTX

Dumyat from Stirling Uni en route to Oban. Good hill.

Thursday Sep 12, 2013 #

8 AM

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Asics GT2000 #1

On the treadmill for reasons of convenience.

7 PM

Running 1:03:00 [3] 14.4 km (4:23 / km)
shoes: Asics GT2000 #1

More treadmill action. I don’t like treadmill running.

Wednesday Sep 11, 2013 #

7 AM

Running 39:00 [3] 8.9 km (4:23 / km)
shoes: Asics GT2000 #1

Feeling much better this am. Had to get a wriggle on to fit some hunter-gatherer action in before Tessa left for work (buying bread).

5 PM

Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Asics DS Trainer #1

Running tempo 57:10 [3] 16.1 km (3:33 / km)
shoes: Asics DS Trainer #1

Progression 10. No Ross this week so on the urban railway, Haymarket to Great Junction Street with Patryk G. 29:50/27:20 - some digestive discomfort on the return leg.

Tuesday Sep 10, 2013 #

8 AM

Faffing in the gym 35:00 [3]
shoes: Asics GT2170 #3 (winter colour

Ye cannae beat a guid faff.

7 PM

Running 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics GT2170 #3 (winter colour

The inevitable crash. Legs, mind and body pretty wiped out. Day off.

Monday Sep 9, 2013 #

8 AM

Running 50:00 [3] 9.3 km (5:23 / km)
shoes: Asics GT2170 #3 (winter colour

PW for the RR loop? Quite probably.
Listening to Fighting Talk. Not the same without Colin Murray - might be unsubscribing from that one. Anyone got any podcast recommendations? (Other staples are Kermode & Mayo, MarathonTalk & Friday Night Comedy)

C • podcast a-go-go 5

7 PM

Running 50:00 [3] 9.1 km (5:30 / km)
shoes: Asics GT2170 #3 (winter colour

Gentle trot around Queen's Drive.

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