Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Dec 28, 2014:

activity

time

miles

Running

11:42:06

80.22

(8:45)

129.1

(5:26)

2050

Orienteering

2:11:00

11.81

(11:06)

19.0

(6:54)

Total

13:53:06

92.03

(9:03)

148.1

(5:38)

2050

2:54

0:00

» now

Sunday Dec 28, 2014 #

1 PM

Running warm up/down 24:00 [3] 5.6 km (4:17 / km)
shoes: Asics Kayano #1 (red)

Orienteering 50:00 [3] 6.2 km (8:04 / km)
shoes: VJ Integrator #3

Halden SK middle in Inshriach South. Started well but was toiling by the end. Time to go home.

Saturday Dec 27, 2014 #

12 PM

Running 17:00 [3] 4.0 km (4:15 / km)
shoes: Asics Kayano #1 (red)

Orienteering 1:21:00 [3] 12.8 km (6:20 / km)
shoes: VJ Integrator #3

Creag Leach long training - from Halden SK training camp. Nicely frosty terrain. Started hard, lost a bit of fizz but orienteering reasonable.

Friday Dec 26, 2014 #

12 PM

Running 1:32:00 [3] 13.5 km (6:49 / km) +400m 5:56 / km
shoes: Adidas Swoop #11

It's amazing how quickly time passes when you're having fun. Very slow easy run up the path that was blocked by a fast flowing river last Sunday - now a mere trickle easily crossed by stepping stones. Average heart rate 122 - seriously easy running!

Thursday Dec 25, 2014 #

8 AM

Running long 2:54:00 [3] 30.3 km (5:45 / km) +500m 5:18 / km
shoes: inov8 RocLite 312 GTX

Tour de Liathach + Triple Buttress detour. Absolutely stunning day at last, Torridon at its finest. Planned just to run a lap of Liathach but Tessa intercepted me half way and threatened all sorts of unpleasantness if I didn't join her at the Triple Butress. A worthwhile detour but I didn't fully appreciate it on the long road run home! Merry Christmas APers!

Wednesday Dec 24, 2014 #

10 AM

Running hills 1:25:00 [3] 9.8 km (8:40 / km) +650m 6:31 / km
shoes: Adidas Swoop #11

Donner & Blitzen hill reps. 20x60/30 up Liathach in variable weather conditions - varying from damp and windy to hail/snow and thunder. Very slow descent on steep slippy rocks.

6 PM

Running 1:05:10 [3] 16.0 km (4:04 / km)
shoes: Asics Kayano #1 (red)

Thought about an easy day but after a relaxing afternoon felt like getting out again. Round the road to Inveralligan and back. Enough starlight to run without a torch at times, mountains in the way of any potential Borealis though.

Tuesday Dec 23, 2014 #

9 AM

Running long 2:17:00 [3] 25.0 km (5:29 / km) +500m 4:59 / km
shoes: inov8 RocLite 312 GTX

Tour de Ben Damh. Tremendous route with fantastic scenery in all directions. Views of Beinn Alligan with the sun just catching its peaks and a rainbow in the background the notable highlight.

Monday Dec 22, 2014 #

10 AM

Running intervals 1:10:26 [3] 16.7 km (4:13 / km)
shoes: Asics Kayano #1 (red)

10x3/1 on the road up Glen Torridon. Probably only about 3:20 pace but a decent session nonetheless. Conditions improving but still v windy and wet at times.

5 PM

Running 37:30 [3] 8.2 km (4:34 / km)
shoes: Asics Kayano #1 (red)

Topping up the miles along the coast on forest tracks.

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