Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Jun 28, 2015:

activity

time

miles

Running

6:45:04

55.94

(7:14)

90.02

(4:30)

Urban Orienteering

2:13:07

17.4

(7:39)

28.0

(4:45)

Orienteering

54:00

4.66

(11:35)

7.5

(7:12)

Total

9:52:11

77.99

(7:36)

125.52

(4:43)

1:45

0:00

» now

Sunday Jun 28, 2015 #

10 AM

Urban Orienteering intervals 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics Kayano #2 (orange)

Starts training in Bannockburn. 34 controls + ~12 starts and finishes. Pretty familiar with this terrain now.

Urban Orienteering tempo 28:00 [3] 6.3 km (4:27 / km)
shoes: inov8 f-lite 230 #3 (black)

Double-length sprint (61c) in a cool new area. Intense!

Saturday Jun 27, 2015 #

10 AM

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

Orienteering 27:00 [3] 3.5 km (7:43 / km)
shoes: VJ Integrators #4

Successfully distracting Hollie at relay training.

5 PM

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

Lapping a very small carpark.

Urban Orienteering race 14:07 [3] 3.7 km (3:49 / km)
shoes: inov8 RocLite 243

Squad sprint relay training. Technically quite poor actually but great fun and perfectly organised.

Urban Orienteering warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics Kayano #2 (orange)

Control collecting.

Friday Jun 26, 2015 #

10 AM

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

Urban Orienteering intervals 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 RocLite 243

Awesome super relevant WOC sprint training in [redacted].

Urban Orienteering 12:00 [3] 3.0 km (4:00 / km)
shoes: inov8 RocLite 243

This area was awesome.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: inov8 RocLite 243

3 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 RocLite 243

Orienteering 27:00 [3] 4.0 km (6:45 / km)
shoes: inov8 RocLite 243

Mixed Sprinty Relay. I was terrible.

Urban Orienteering 13:00 [3] 3.0 km (4:20 / km)
shoes: inov8 RocLite 243

Urban leg. Not into it today.

Thursday Jun 25, 2015 #

9 AM

Running 40:28 [3] 9.35 km (4:20 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Schorah and Hoddy for company.

Wednesday Jun 24, 2015 #

7 AM

Running 40:02 [3] 9.35 km (4:17 / km)
shoes: Asics Kayano #2 (orange)

Moving ok.

6 PM

Running 9:30 [3] 2.2 km (4:19 / km)
shoes: Asics DS Trainer #1

Running tempo 27:00 [3] 6.8 km (3:58 / km)
shoes: Asics DS Trainer #1

Standard 3x2mile tempo-tempo-race session with a couple of twists. Firstly Coombs joined me for the first two reps (cutting corners to keep me honest) 10:10 (5:05,5:03) 10:10 (5:02,5:08).

Running race 9:17 [3] 3.22 km (2:53 / km)
shoes: Asics Hyperspeed #2

Then the race was pretty strong and fast! Lawler & Renault took it out quickly and I was hanging on in 5th after the first km. they faded but I thought - hey, we've come this far, this fast, so let's try and keep it going. Dougie Selman came with me and from there we duked it out to the finish - I pressed the power button again on the home straight to get the w. 4:40/4:37. New PB - about 20s faster than I've done in a session before and 7s faster than my old pb.

Solid.

C • solid 2

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics DS Trainer #1

Wrecked.

Tuesday Jun 23, 2015 #

8 AM

Running 42:00 [3] 9.35 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

Creaky.

6 PM

Running 49:00 [3] 11.5 km (4:16 / km)
shoes: Asics Kayano #2 (orange)

Cruisey round the Seat.

Monday Jun 22, 2015 #

7 AM

Running 40:35 [3] 9.35 km (4:20 / km)
shoes: Asics Kayano #2 (orange)

Carrick Knowe. Very sleepy but legs ok.

6 PM

Running warm up/down 19:00 [3] 4.2 km (4:31 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 24:00 [3] 5.0 km (4:48 / km)
shoes: inov8 f-lite 230 #2

2000-1500-1000-500 off 3-2.5-2 min recoveries.
5:44 (2:55/2:49) - 4:22 (2:56/1:26) - 2:53 - 1:22.
Another solid session in the bank.

C • "solid" 2

Running warm up/down 14:12 [3] 2.7 km (5:16 / km)
shoes: Asics Kayano #2 (orange)

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