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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Jul 12, 2015:

activity # timemileskm+m
  Running12 8:48:20 72.52(7:17) 116.71(4:32)
  Urban Orienteering3 1:01:53 9.97(6:13) 16.04(3:51)
  Total12 9:50:13 82.49(7:09) 132.75(4:27)

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Sunday Jul 12, 2015 #

7 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Kayano #2 (orange)

Early. Jog round park/Elgin Academy then strides.

Urban Orienteering race 13:49 [3] 4.0 km (3:27 / km)
shoes: VJ iRock #1

Sprint selection race. Started OK, although a little hesitant on the route choices/control description checking. Got ahead of myself on the way to 4 though and skipped 5. Sloppy, careless mistake. Realised, somehow, when I got to 6 and went back to 5, punching together with Scott (splits say I was ahead but think the unit timing issue applied here). This completely changed my focus, just determined to run cleanly and hold Scott off for as long as possible. This seemed to work as a tactic as after this I only had a couple of small hesitations - at the map exchange, on the way to 12 (long leg) and the very short leg in the houses where I didn't look for the control on the way in - 22.
In summary - happy with my speed, happy with my navigation, annoyed at being an idiot.
C • At least 1

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics Kayano #2 (orange)

Interupted warmdown.
C • to 1
11 AM

Running warm up/down 13:00 [3] 2.7 km (4:49 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering tempo 12:02 [3] 3.3 km (3:39 / km)
shoes: inov8 f-lite 230 #3 (black)

Women's sprint course from Euromeeting at Lossiemouth. Good smooth navigation through the housing estate, reasonable in the quarries.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: inov8 f-lite 230 #3 (black)

Saturday Jul 11, 2015 #

12 PM

Running 49:00 [3] 9.68 km (5:04 / km)
shoes: Asics Kayano #2 (orange)

Very chilled cruise around Loch Morlich.

Friday Jul 10, 2015 #

10 AM

Running warm up/down 25:00 [3] 5.5 km (4:33 / km)
shoes: Asics Kayano #2 (orange)

Urban Orienteering tempo 19:04 [3] 4.9 km (3:53 / km)
shoes: inov8 f-lite 230 #3 (black)

Forres relevant sprint course. Map drawn by Mum, course planned by Tess. Mistakes all my own though!

Urban Orienteering 16:58 [3] 3.84 km (4:25 / km)
shoes: inov8 f-lite 230 #3 (black)

Second course, easier tempo.

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

Collecting a few tapes in.
5 PM

Running 30:13 [3] 6.75 km (4:29 / km)
shoes: Asics Kayano #2 (orange)

Cruising on the Deeside Way before spectating WOC test.

Thursday Jul 9, 2015 #

7 AM

Running 43:45 [3] 9.4 km (4:39 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Bliss.

Wednesday Jul 8, 2015 #

7 AM

Running 40:29 [3] 9.25 km (4:23 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Everything is awesome.
C • ? 7
6 PM

Running warm up/down 25:00 [3] 5.6 km (4:28 / km)
shoes: Asics Kayano #2 (orange)

Inc strides.

Running race 9:10 [3] 2.0 mi (4:35 / mi)
shoes: Asics Hyperspeed #2

Straight up meadows 2. New PB and fastest time on the course for some time. Selman/Matheson/Renault applied some pressure in the first half mile but after that I was on my own. 4:34/4:36 for the halves. Happy with this: feels like better run than my 3k pb due to the bends and it being a front run effort.

Running intervals 4:50 [3] 1.0 mi (4:50 / mi)
shoes: Asics Hyperspeed #2

Two min break then straight into a mile effort. Felt better than the last time I did a post race session.

Running 15:00 [3] 2.6 km (5:46 / km)
shoes: Asics Kayano #2 (orange)

Shuffling

Tuesday Jul 7, 2015 #

7 AM

Running 42:00 [3] 9.25 km (4:32 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Sluggish.
6 PM

Running 1:18:00 [3] 17.6 km (4:26 / km)
shoes: Asics Kayano #2 (orange)

Innocent 10. A real struggle tonight.

Monday Jul 6, 2015 #

7 AM

Running 40:33 [3] 9.25 km (4:23 / km)
shoes: Asics Kayano #2 (orange)

Morgonjogg. Three weeks left.
6 PM

Running warm up/down 18:00 [3] 4.0 km (4:30 / km)
shoes: Asics Kayano #2 (orange)

Running intervals 39:00 [3] 10.0 km (3:54 / km)
shoes: inov8 f-lite 230 #2

10x1000m off 1 min solo.
3:03,3,3,1,1,2,1,2:59,58,57.
Wind picked up for the second half and it was pouring by the end. Good session.

Running warm up/down 14:20 [3] 2.8 km (5:07 / km)
shoes: Asics Kayano #2 (orange)

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