Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Dec 7, 2014:

activity

time

miles

Running

10:57:34

95.19

(6:54)

153.2

(4:18)

420

Total

10:57:34

95.19

(6:54)

153.2

(4:18)

420

1:52

0:00

» now

Sunday Dec 7, 2014 #

8 AM

Running long 1:52:00 [3] 26.75 km (4:11 / km)
shoes: Asics GT2000 #4

HPSR - Happy meal with Pat Gie. Absolutely miserable with driving sleet/snow/rain combo for the first mile soaking us to the bone. Nice day after that but it didn't feel it! PG took off with 3 miles to go, I was happy cruising at the pace we were going.

Saturday Dec 6, 2014 #

11 AM

Running 21:40 [3] 4.45 km (4:52 / km)
shoes: Asics Kayano #1 (red)

Got to Dundee and realised I'd left my lunch in Edinburgh. Jogging down to Asda and back a good way to wake the legs up.

1 PM

Running warm up/down 12:20 [3] 2.2 km (5:36 / km)
shoes: Asics Hyper LD#2

Running race 31:41 [3] 9.85 km (3:13 / km) +135m 3:01 / km
shoes: Asics Hyper LD#2

East District XC Champs - Camperdown Park, Dundee

Cautious start - in about 5th after 1km. Alex Hendrie off the front of a small bunch. On the long drag of a climb I moved through to second but couldn't close the gap to Alex. I kept focused on him for the next lap and the gap didn't change much until after the hill on the second lap when I started to reel him in. Once I caught him I sat on his shoulder for a while then kicked past on the downhill into the home straight with a lap to go. The last lap was a bit of a sufferfest to keep pushing hard - even if Alex was dying I didn't know who else might be coming through strongly and I wasn't goign to risk looking round to check. FOrtunately my legs held out to the end and I got the win by 20s over Alex - really happy with that after the shocker at Alloa two weeks ago. Third win in four years in this championship - didn't run last year when I was injured.

C • Congrats 3

Running warm up/down 16:00 [3] 3.3 km (4:51 / km) +45m 4:32 / km
shoes: Adidas Swoop #11

Jogging a lap in reverse, cheering the backmarkers. Including Peter G - getting YP'd.

Friday Dec 5, 2014 #

7 AM

Running 36:22 [3] 8.15 km (4:28 / km)
shoes: Asics Kayano #1 (red)

This is getting to be a bit of a habit. No need for bacon roll motivation anymore.

Thursday Dec 4, 2014 #

7 AM

Running 36:40 [3] 8.3 km (4:25 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg. Nothing of note to report.

5 PM

Running warm up/down 17:00 [3] 3.9 km (4:22 / km)
shoes: Asics DS Trainer #1

Flat lap.

Running intervals 21:20 [3] 4.7 km (4:32 / km)
shoes: Asics DS Trainer #1

Meadows reps with Spongey. 2x(800-600-400-200). Just doing it off GPS so distances a bit imprecise. Faster on the second set once we got into the swing of it.

Running warm up/down 29:40 [3] 5.7 km (5:12 / km)
shoes: Asics DS Trainer #1

Jogging then home.

Wednesday Dec 3, 2014 #

7 AM

Running tempo 36:24 [3] 8.3 km (4:23 / km)
shoes: Asics GT2000 #4

Morgonjogg. Frosty.

9 PM

Running 1:09:00 [3] 15.9 km (4:20 / km) +240m 4:02 / km
shoes: Asics Kayano #1 (red)

Late night at work. Ran off some frustrations with an "urban hill run" up to Hillend and back.

Tuesday Dec 2, 2014 #

7 AM

Running 35:50 [3] 8.3 km (4:19 / km)
shoes: Asics GT2000 #4

Morgonjogg. Suunto better behaved today. First ice of the winter.

5 PM

Running warm up/down 20:55 [3] 4.6 km (4:33 / km)
shoes: Asics GT2000 #4

Lap of the meadows.

Running tempo 32:00 [3] 8.9 km (3:36 / km)
shoes: Asics DS Trainer #1

Treadmill fitness test. No change from September, at a high level. I'm about 2kg heavier though, so I'm hoping that offsets all the training I've been doing.

Running tempo 10:00 [3] 2.5 km (4:00 / km)
shoes: Asics DS Trainer #1

10x 45/15 to make it a proper session.

Running tempo 7:00 [3] 1.1 km (6:22 / km)
shoes: Asics DS Trainer #1

Shuffle home to cool down.

Monday Dec 1, 2014 #

7 AM

Running 36:42 [3] 8.5 km (4:19 / km)
shoes: Asics GT2000 #4

Morgonjogg - Greenbank Drive. Managed to get my watch and HR strap to talk to each other again. It seems I can't have HR and accurate GPS - first km (uphill) in 3:30?!? I'm wondering Suunto use HR data as well as its accelerometer to adjust GPS readings when you have weak signals - as you get after first locking satelites in built up areas? HR spikes when first starting out are pretty common but I'm thinking the Suunto algorithms attribute these to running fast so add in some extra distance for me. Its the only explanation I have at the moment.

5 PM

Running 1:15:00 [3] 17.8 km (4:13 / km)
shoes: Asics GT2000 #4

Frogston 10. Going well apart from a 200m segment near KB with sudden stomach cramps.

« Earlier | Later »