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Training Log Archive: murraystraining

In the 7 days ending Jun 7, 2015:

activity

time

miles

Running

7:04:25

51.92

(8:11)

83.55

(5:05)

Urban Orienteering

53:45

8.69

(6:11)

13.98

(3:51)

Orienteering

15:05

2.17

(6:56)

3.5

(4:19)

Total

8:13:15

62.78

(7:51)

101.03

(4:53)

1:40

0:00

» now

Sunday Jun 7, 2015 #

7 AM

Running 39:05 [3] 8.0 km (4:53 / km)
shoes: Asics Kayano #2 (orange)

Legs screaming.

3 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering tempo 13:22 [3] 3.9 km (3:26 / km)
shoes: inov8 f-lite 195 #1

The plan was to go to the track and run a 5000m time trial today to see how much performance is impacted when running three sprint races on consecutive days. It turned out to be horrendously windy so I decided |I wasn't going to learn much from that. Instead I went and reran yesterdays course. Targets:
Sub 15
Quicker than next fastest Brit (Schminty 14:24)
Quicker than Spongey without his mistake (14:10)
Quicker than me (13:57)
Quicker than Kris (13:43)
Quicker than Kris without his punching problems (13:33)
Quicker than Yannick (13:07).
Pleasantly surprised to achieve all but one of these! I took a few different routes and ironed out the mistake on 10 but even on the legs witht he same route my splits are favourable - advantage of knowing where I was going more than cacelling out any extra fatigue in my legs. Unfortunately my GPS trace is useless so I can't do a more detailed analysis.
Very hard to draw any firm conclusions on what this means for WOC but it was a useful exercise nonetheless.

C • conclusion 2

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Saturday Jun 6, 2015 #

8 AM

Running 22:56 [3] 5.1 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

2 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering race 13:57 [3] 3.9 km (3:35 / km)
shoes: VJ iRock #1

World Cup Individual. Course void due to SI-air problems. Happy with how I executed my run technically but I felt very flat physically - didn't have much zip or power in my legs.
Time loss on 3 (long leg, maybe 10s due to route choice and 10s of running speed), 8 (route choice but I would do the same, or similar route again), 10 (silly mistake - two gates into the park and I'd only seen one on the map. I had taken a good look at it though - just a sort of bad luck), 12 (minor route choice error plus silly flowerbeds - not on the map but partially taped in the terrain).
I also lost 5s when my punch didn't register at #2 and I had to go back (estimated from the tracking) - 5s would have moved me from 19th to 14th on the unofficial results, but I don't know how much other guys were affected.
Quite an easy sprint course - maybe I gave it too much respect.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

6 PM

Running 27:33 [3] 5.85 km (4:43 / km)
shoes: Asics Kayano #2 (orange)

Friday Jun 5, 2015 #

8 AM

Running 22:53 [3] 5.0 km (4:35 / km)
shoes: Asics Kayano #2 (orange)

4 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Orienteering race 15:05 [3] 3.5 km (4:19 / km)
shoes: VJ iRock #1

World Cup Sprint Relay. Out in 15th, 28s down. Fast start, spiked #1 and got the route choice right for #2 - picked up a few places and on Bostrom's shoulder at this point. Missed 5-10s on #3 and #4 in the forest though and dropped into the second pack. Kept running aggressively , taking straight routes where possible and watching the guys ahead of me to try and get good lines but it was really difficult to move up. Back in 10th, 28s down. Kris and Cat ran well to finish in 8th (5th Nation).
Not overly enamoured with the Norwegian planning - 3 & 4 would have been fine on a middle distance course but there was nothing "sprinty" about them and a lot of the rest of the course was spent off-track, which seems to have been the best tactic. We'd agreed as a team to just get on with the courses we were given but I don't think I handled the tricky controls well - I was definitely running in sprint-mode when I should have engaged my forest brain for a bit.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Thursday Jun 4, 2015 #

11 AM

Running 22:06 [3] 4.5 km (4:55 / km)
shoes: Asics Kayano #2 (orange)

Plus 6x10s hill sprints.

Wednesday Jun 3, 2015 #

11 AM

Running 33:51 [3] 7.0 km (4:50 / km)
shoes: Asics Kayano #2 (orange)

Tuesday Jun 2, 2015 #

10 AM

Running warm up/down 21:43 [3] 4.4 km (4:56 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 27:20 [3] 6.1 km (4:29 / km)
shoes: inov8 f-lite 230 #3 (black)

Running warm up/down 26:26 [3] 4.9 km (5:24 / km)
shoes: Asics Kayano #2 (orange)

8 PM

Running 25:02 [3] 4.6 km (5:27 / km)
shoes: Asics Kayano #2 (orange)

Monday Jun 1, 2015 #

9 AM

Running warm up/down 23:30 [3] 4.1 km (5:44 / km)
shoes: inov8 f-lite 230 #3 (black)

Urban Orienteering 14:09 [3] 3.43 km (4:08 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint training in Göteborg. Suburban Scandinavian domiciles, standard. Very wet on the grass though.

Urban Orienteering 12:17 [3] 2.75 km (4:28 / km)
shoes: inov8 f-lite 230 #3 (black)

Sprint two on last year's Euromeeting map. Faffy at the start but OK after that. Focusing on the process.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Misc jogging.

5 PM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

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