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Training Log Archive: murraystraining

In the 7 days ending Jun 1, 2014:

activity

time

miles

Running

4:53:22

40.94

(7:10)

65.88

(4:27)

Orienteering

2:23:35

14.85

(9:40)

23.9

(6:00)

500

Urban Orienteering

15:00

1.62

(9:17)

2.6

(5:46)

Total

7:31:57

57.4

(7:52)

92.38

(4:54)

500

2:10

0:00

» now

Sunday Jun 1, 2014 #

11 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Integrator #3

Definite relay legs on today.

Orienteering race 28:35 [3] 6.4 km (4:28 / km)
shoes: VJ Integrator #3

Alex did the job on first leg again, I think he's starting to like it. Hector put me out in the lead so all I had to do was run like hell and find the flags. So that's what I did. British Champions and Relay League winners, with a different team in each relay.

Map

Saturday May 31, 2014 #

1 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Integrator #3

Orienteering warm up/down 1:55:00 [3] 17.5 km (6:34 / km) +500m 5:45 / km
shoes: VJ Integrator #3

British Long Champs. Congratulations to GG, a worthy winner with a strong run. I blew any chance of a medal by losing 8 minutes on number 20. I almost never blame the map for my mistakes but on this occasion I'm struggling to find any other explanation. Yes, I drifted slightly off line mid leg but I then found an unmapped 2m boulder. After eventually deciding that it wasn't on the map, nothing else seemed to fit so I resigned myself to dropping back to the bottom of the hill and trying again. The control was still way off to the right and seemed quite high, although elevation estimates from GPS suggest it was at the correct height.
After that it was a case of trying to keep going and although I felt like I was running quite fast my head was gone and I binned time on 21, 22, 25 & 29.

Map

Friday May 30, 2014 #

12 PM

Running intervals 36:40 [3] 8.15 km (4:30 / km)
shoes: inov8 f-lite 230

Lunchtime run to the bank then loop around London Road and Calton Hill.

Thursday May 29, 2014 #

7 PM

Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Asics GT2000 #3

Checking out the end of the women's race at the Tour Series.

Running warm up/down 32:00 [3] 8.8 km (3:38 / km)
shoes: Asics GT2000 #3

Treadmill fitness test. No change from last month. Slightly surprised/disappointed by this as it feels like May has been a good month training wise. It was always going to get harder to improve though, and the main change has been adding in faster stuff on the track which is more about leg speed than CV fitness. I did manage an extra minute at 20km/hr compared to last month, although I think that was more down to remembering a sweatband than an improvement in fitness!

C • change 1

Urban Orienteering intervals 15:00 [3] 2.6 km (5:46 / km)
shoes: inov8 f-lite 230

Straight out the gym and into some sprinting. Two line courses and a route choice course with some jogging in between. Thwarted by a few map errors/locked gates. Also wondering whether multi-level areas could be clearer by using mapping using different shades of paved area?

C • Like this? 1

Wednesday May 28, 2014 #

7 AM

Running 41:00 [3] 8.6 km (4:46 / km)
shoes: Asics GT2000 #3

Ravelstone Dykes loop. Slow to get going (5s) but once I was over the hill I felt OK (4:15s).

Plan A for the week was Mon-track, Tue-easy, Wed-1mile race + sprintervals, Thur-fitness test, Fri-easy. Moving the track to Tuesday compromises that a bit. I'd still like to do the 1 mile race but I think it would jeopardise the fitness test to do two hard days back to back before it, so I'll skip it and tag the sprintervals on the end of the fitness test tomorrow instead.

7 PM

Running 31:00 [3] 7.2 km (4:18 / km)
shoes: Asics GT2000 #3

Only took shorts and tshirt to work so ran straight home to put kit more appropriate for the conditions on. Then managed to leave the flat without my keys so my plan of a nice muddy run up Colinton Dell was abandoned in favour of a trip to meet Kirsten in Newington to pick up a spare set.
The mile race that I didn't run was only won in 4:50 so I don't think I missed much by skipping it (as I'd have been hoping for 4:25-30).

Tuesday May 27, 2014 #

7 AM

Running (RR) 37:32 [3] 9.03 km (4:09 / km)
shoes: Asics GT2000 #3

Legs much better this morning. Feeling good on the RR.

7 PM

Running 28:00 [3] 5.8 km (4:50 / km)
shoes: Asics GT2000 #3

To/from Saughton + strides.

Running 23:30 [3] 5.8 km (4:03 / km)
shoes: inov8 f-lite 230 #2

Progressive 800m reps with CAAC. Two minute recoveries, aiming to get faster each time. Andoug was setting a nice pace at the front so I just tucked in behind him and relaxed. Track was very busy with kids so spent a fair bit of time in lane 2&3.
2:22
2:16
2:15
2:14
2:12 (pb)
2:13
Disappointed to break the sequence on the final rep, I thought a 2:10 might be on the cards but we didn't step it up enough (at all) on the first lap. The session felt relatively comfortable though which is nice.

Monday May 26, 2014 #

Note

Maps:
Scottish Individual
http://www.scottish-orienteering.org/doma/show_map...

Scottish Relay
http://www.scottish-orienteering.org/doma/show_map...

7 PM

Running 21:40 [3] 4.0 km (5:25 / km)
shoes: Asics GT2000 #3

Set off for the track but by the end of the road it was clear my legs were not having that. Turned right down the WoL instead.

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