Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Oct 26, 2014:

activity

time

miles

Running

9:47:32

85.28

(6:53)

137.25

(4:17)

850

Urban Orienteering

35:00

4.97

(7:02)

8.0

(4:23)

Total

10:22:32

90.25

(6:54)

145.25

(4:17)

850

1:51

0:00

» now

Sunday Oct 26, 2014 #

9 AM

Running long 1:37:30 [3] 23.3 km (4:11 / km)
shoes: Asics GT2000 #4

HPSR Happy Meal route. Overspent my mileage pennies this week so had to walk/jog to the start and home again afterwards. Still eating into the overdraft with this one but it felt OK.

Saturday Oct 25, 2014 #

2 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Adidas Swoop #11

Supporting the Trottettes.

Running race 13:06 [3] 4.05 km (3:14 / km) +100m 2:53 / km
shoes: Asics Hyper LD#2

Nat XC relays - leg 1. Similar to last year, fast start, relaxed up the hill, with the leaders at the top then Lachlan pulled away down the hill. Held 2nd to the finish. Top 10ish leg time - 45s behind the Butchart XC machine and 10s behind Scotia.
Having watched Tessa and Hector also lose time on the gentle downhills I'm now wondering if it's something intrinsic to orienteers that we don't have the leg turnover or willingness to let go to make the most of these parts of the course. Maybe we need Alex C to give us a lesson!

Urban Orienteering intervals 35:00 [3] 8.0 km (4:23 / km)
shoes: inov8 roclite 285 #4

Straight off to do some GG-planned sprintervals in the neighbouring estate. Good fun head to head racing with HH and Whensman, not flat out but fast enough to make it interesting.

Friday Oct 24, 2014 #

7 AM

Running 39:10 [3] 8.8 km (4:27 / km)
shoes: Asics GT2000 #4

Square sausage and potato scone. Evening off then XC relays tomorrow.

Thursday Oct 23, 2014 #

7 AM

Running 39:08 [3] 9.1 km (4:18 / km)
shoes: Asics GT2000 #4

Post session legs took a while to get going.

6 PM

Running 1:10:00 [3] 17.4 km (4:01 / km)
shoes: Asics GT2000 #4

Suunto going haywire at the moment. Innocent 10.

Wednesday Oct 22, 2014 #

7 AM

Running 38:53 [3] 9.1 km (4:16 / km)
shoes: Asics GT2000 #4

0.5s/km faster than yesterday. Rolling.

C • keep that up 1

6 PM

Running warm up/down 17:00 [3] 3.5 km (4:51 / km)
shoes: Asics DS Trainer #1

Lap of the Meadows.

Running hills 45:00 [3] 7.5 km (6:00 / km) +750m 4:00 / km
shoes: Asics DS Trainer #1

30 x 1min (tread)hill reps, 30s recovery. 4min/km & 10% gradient. HR topping out in the mid 160s so a fairly comfortable session: the plan is to start with the volume then increase the intensity over coming weeks.

Tuesday Oct 21, 2014 #

7 AM

Running 38:58 [3] 9.1 km (4:17 / km)
shoes: Asics GT2000 #4

Morgonjogg a little faster than yesterday despite the headwind along the canal.

Yesterday's reason to be cheerful was that I worked out that I was fastest over the Stirling Race the not-Castle sprint course (12:45 of running starting at #7). Now to master speed control like Soren did to solve the puzzles of the technical section. And also to find a pair of shoes that grip on wet cobbles.

C • Yup 3

6 PM

Running 1:02:30 [3] 15.5 km (4:02 / km)
shoes: Asics GT2000 #4

I'm getting really good at running 4:00/km on flat old railway lines. Newhaven loop.

Monday Oct 20, 2014 #

7 AM

Running 38:17 [3] 8.8 km (4:21 / km)
shoes: Asics GT2000 #4

Day one of "Physical - Base" phase. Rugby run, stopped short to get milk from Coop. Legs know about the weekend!

5 PM

Running 1:13:00 [3] 18.1 km (4:02 / km)
shoes: Asics GT2000 #4

Turned the Trainspotting 9 into the Trainspotting 11 with a lap of Holyrood to start off. Watch was claiming a few 3:3x km splits which I'm slightly suspicious of, particularly as Tessa said I didn't look like I was going very fast when I ran past her.

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