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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Running7 9:05:19 73.76(7:24) 118.7(4:36)
  Urban Orienteering2 1:00:50 9.82(6:12) 15.8(3:51)
  Orienteering1 16:15 2.49(6:32) 4.0(4:04)
  Total7 10:22:24 86.06(7:14) 138.5(4:30)

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

8 AM

Running long 1:38:00 [3] 22.0 km (4:27 / km)
shoes: Asics GT2000 #8 - Blue

Urban Orienteering 29:00 [3] 7.55 km (3:50 / km)
shoes: VJ iRock #2

Long run featuring the Armagh Urban race as the third quarter. Legs OK for most of it, apart from the hills on the urban. Nice length course for an urban race. It seems the effect of my decreptitude/mileage pre-loading roughly equals the hangovers the younger guys were nursing in terms of detriment to performance...

Saturday Feb 18, 2017 #

11 AM

Running 1:24:58 [3] 16.8 km (5:03 / km)
shoes: Asics GT2000 #8 - Blue

Urban Orienteering 31:50 [3] 8.25 km (3:52 / km)
shoes: VJ iRock #2

Armagh International Sprint Champs

Qual
Started with Shminty and Pete, all together at 2 but I took the wrong route to three (left rather than right around the building) and lost considerable time (30s?) and felt a bit under pressure so had to keep the tempo high after that. Comfortably through in the end, 3s behind Emil and 2 ahead of OKO.

Final
Got the route to 2 right then 3 well wrong. OK after that but very, very tired by the end - dropped 7s to GG on the XC run to the last control. Sheesh!

Plus 8km warm up, 3km down and up between races and a struggle round 2.4km playing the splits game at the end.

Friday Feb 17, 2017 #

5 PM

Running warm up/down 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GT2000 #8 - Blue

Orienteering 16:15 [3] 4.0 km (4:04 / km)
shoes: VJ iRock #2

Armagh night sprint mass start score loop dead running banter race.
Followed Tim most of the way then kicked when he almost went to 29 before 28.

Thursday Feb 16, 2017 #

7 PM

Running warm up/down 1:17:00 [3] 15.7 km (4:54 / km)
shoes: Asics GT2000 #8 - Blue

Running race 14:41 [3] 5.0 km (2:56 / km)
shoes: Asics Hyperspeed

Armagh 5km. Just a totally nuts race, where running sub-3s puts you solidly mid pack. I've done a lot of races over the years but never anything like this.
My watch splits are haywire but I think I ran pretty evenly. Felt pretty good for the first couple of km (5:53 from course side shout) but made myself wait until half way before pushing on. Put in a big effort from 2.5 to 4 then tried to hang on when it got tough in the last lap. Didn't have much of a kick at the finish but enough to get Danny Russell on the line. Was aiming for top three orienteers and came 4th, great run by Dane to run 14:32.
53rd overall. Nuts.
C • Great run! 3

Wednesday Feb 15, 2017 #

12 PM

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: Asics GT2000 #7 - Black

Queen's Drive. What a lovely day.

Tuesday Feb 14, 2017 #

6 PM

Running 1:14:40 [3] 18.2 km (4:06 / km)
shoes: Asics DS Trainer #1

Cheeky wee meadows session. 2k, 2x1k, 2x500 off 1km steady (4:00-4:10). 6:21, 3:09, 3:08, 1:31, 1:29.
I prefer the treadmill.
C • You're weird 2

Monday Feb 13, 2017 #

6 PM

Running 1:35:00 [3] 19.0 km (5:00 / km)
shoes: Asics GT2000 #7 - Black

Easy with Doug.

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