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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Mar 29, 2015:

activity # timemileskm+m
  Running12 8:26:15 68.2(7:25) 109.75(4:37)
  Urban Orienteering2 50:59 6.8(7:30) 10.94(4:40)
  Total13 9:17:14 74.99(7:26) 120.69(4:37)

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MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

11 AM

Running warm up/down 18:55 [3] 3.95 km (4:47 / km)
shoes: Asics Kayano #1 (red)

Livi jogging.

Running race 29:36 [3] 9.35 km (3:10 / km)
shoes: Asics Hyperspeed #2

Scottish road relays, leg 2. Out 21st, back 11th. A solid run, lots of people to chase in the first half then just pushing on my own with a gap ahead for the second half. Struggled a bit around half way but picked it up well on the downhill by the river. 8th best leg time - so-so performance.

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics Hyperspeed #2

W/coombs
2 PM

Urban Orienteering 35:29 [3] 7.3 km (4:52 / km)

Sprint multi technique on JK & SprINT map. Line->descriptions->simplify->route choice with barriers. Good fun.
C • Livi 2

Saturday Mar 28, 2015 #

10 AM

Running 31:00 [3] 6.8 km (4:34 / km)
shoes: Asics Kayano #1 (red)

Not Denmark, Bute, Lakes or Birnam. Bumped into Thommo though.
5 PM

Running 41:00 [3] 10.0 km (4:06 / km)

Out and back on the canal.

Friday Mar 27, 2015 #

11 AM

Running 1:01:00 [3] 15.0 km (4:04 / km)
shoes: Asics Kayano #1 (red)

Trying to find my mojo by running at GG time. Sort of worked.

Thursday Mar 26, 2015 #

7 AM

Running 24:11 [3] 5.3 km (4:34 / km)
shoes: Asics Kayano #1 (red)

Morgonjogg.
5 PM

Running warm up/down 18:45 [3] 3.6 km (5:13 / km)
shoes: Asics Kayano #1 (red)

HW jogging.

Urban Orienteering tempo 15:30 [3] 3.64 km (4:15 / km)
shoes: inov8 f-lite 230 #3 (black)

Lacking mojo.

Wednesday Mar 25, 2015 #

7 AM

Running 21:45 [3] 4.95 km (4:24 / km)
shoes: Asics Kayano #1 (red)

3 PM

Running 56:00 [3] 11.0 km (5:05 / km)
shoes: Asics Kayano #1 (red)

Pottering about the seat. Pretty wrecked.

Tuesday Mar 24, 2015 #

8 AM

Running 22:03 [3] 4.9 km (4:30 / km)
shoes: Asics Kayano #1 (red)

Started slow but got going by the end.
6 PM

Running warm up/down 33:00 [3] 6.4 km (5:09 / km)
shoes: Asics DS Trainer #1

Running 35:00 [3] 9.0 km (3:53 / km)
shoes: Asics DS Trainer #1

Meadows session with the marathon men. Jumped in for 3km (9:32) then 5x1km (2:55-3:04: ambit accurate).

Monday Mar 23, 2015 #

7 AM

Running 22:30 [3] 4.7 km (4:47 / km)
shoes: Asics Kayano #1 (red)

It's my birthday and I'll run how I want to. Slowly.
6 PM

Running 1:15:30 [3] 13.6 km (5:33 / km)
shoes: Asics Kayano #1 (red)

Mash with hector.

Running hills 10:00 [3] 0.2 km (50:00 / km)
shoes: inov8 f-lite 230

Hill bouncy stridey things.

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