Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Apr 26, 2015:

activity	#	time	miles		km		+m
Running	10	8:21:45	66.83	(7:30)	107.55	(4:40)	600
Terrain Running	1	1:05:22	7.15	(9:09)	11.5	(5:41)	595
Cycling	1	55:00	8.7	(6:19)	14.0	(3:56)
Urban Orienteering	1	29:10	3.7	(7:53)	5.96	(4:54)
Total	11	10:51:17	86.38	(7:32)	139.01	(4:41)	1195

2:30

0:00

» now

Sunday Apr 26, 2015 #

12 PM

Cycling 55:00 [3] 14.0 km (3:56 / km)
shoes: Bike: Boardman Comp MTB

Into Glen Tilt.

Running hills 1:35:00 [3] 14.5 km (6:33 / km) +600m 5:26 / km
shoes: inov8 roclite 285 #4

Easy hill run up Carn a Chlamain on the north side of Tilt. One hail shower but could have been a lot worse. Saw a big bird (probably just a buzzard, but a fairly majestic one poised on a rock on the skyline.) and a couple of ptarmigan in their summer coats.

Saturday Apr 25, 2015 #

11 AM

Running warm up/down 26:43 [3] 5.95 km (4:29 / km)
shoes: Asics DS Trainer #1

Running intervals 43:30 [3] 9.6 km (4:32 / km)
shoes: Asics DS Trainer #1

6x1 mile solo on the Meadows. Lots of Pedalers on Parliament about but not really getting in the way.
5:02,03,03,02,06,07. Solid work.

Running warm up/down 10:30 [3] 2.0 km (5:15 / km)
shoes: Asics DS Trainer #1

Home via the pie shop.

6 PM

Running 38:02 [3] 8.9 km (4:16 / km)
shoes: Asics Kayano #2 (orange)

Abendjogg. Sun on the opposite side but otherwise fairly standard.

Friday Apr 24, 2015 #

8 AM

Running 38:42 [3] 9.0 km (4:18 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Nice weather again. So tiresome.

4 PM

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering tempo 14:10 [3] 3.96 km (3:35 / km)
shoes: inov8 f-lite 230 #3 (black)

Joined the French team for a sprint training at North Muirton. Nice course, less intense than last year's sprint champs but I think that longer legs are trickier in this type of housing estate. 2s behind Lucas Basset, 17 ahead of Fredo. Thierry was scared and stayed in Braemar.

Urban Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics Kayano #2 (orange)

Slow jog collecting controls and comparing splits.

Thursday Apr 23, 2015 #

9 AM

Running 38:33 [3] 9.0 km (4:17 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Took a couple of k to get going but rolling along ok after that. Managed to avoid falling over.

5 PM

Terrain Running 1:05:22 [3] 11.5 km (5:41 / km) +595m 4:31 / km
shoes: Adidas Swoop #11

Bonaly hill run with Hector.

Wednesday Apr 22, 2015 #

7 AM

Running 38:31 [3] 9.2 km (4:11 / km)
shoes: Asics Kayano #2 (orange)

Another gorgeous morning and 5 degrees warmer than yesterday too. Managed to fall over though, which was pretty random, so I now have a leak on the back of my hand. In better news my glute was feeling much improved.

C • Hey Murray, Do you remembe... 3

6 PM

Running warm up/down 20:30 [3] 4.5 km (4:33 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 22:00 [3] 4.8 km (4:35 / km)
shoes: inov8 f-lite 230

Solo track. 8x600 off 60s. Aiming for 1:42.
Wasn't sure whether to go for 60s or 75s recovery. Opted to man up with the shorter recovery but think that was the wrong move as I struggled to hold the pace in the second half of the session.
Times 1:42.x for the first 5 then 1:43,43,45.

C • principle 3

Running 13:30 [3] 2.7 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Tuesday Apr 21, 2015 #

7 AM

Running warm up/down 38:14 [3] 9.2 km (4:09 / km)
shoes: Asics Kayano #2 (orange)

Glute looser but still sore - discussing with Kim. OK for running this morning though. Carrick Knowe.

6 PM

Running 1:01:00 [3] 15.2 km (4:01 / km)
shoes: Asics Kayano #2 (orange)

Kim advised postponing track session to give my glute another day to recover so went for a flat one on the railway lines. Didn't feel like I was putting any effort in but km splits were mostly all sub four.

Monday Apr 20, 2015 #

7 AM

Note

Not sure what I did yesterday but my R glute is super sore today. No morgonjogg, might run later if I can loosen it off in the gym at lunchtime.

« Earlier | Later »