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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: murraystraining

In the 7 days ending May 21, 2017:

activity # timemileskm+m
  Running6 10:27:11 75.12(8:21) 120.9(5:11) 2475
  Urban Orienteering1 40:00 4.5(8:53) 7.25(5:31)
  Total7 11:07:11 79.63(8:23) 128.15(5:12) 2475

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Sunday May 21, 2017 #

10 AM

Running 2:08:00 [3] 18.0 km (7:07 / km) +500m 6:15 / km
shoes: VJ iRock #2

Very slow run through Glen Sannox and Glen Rosa with a steep walk/scramble over the bealach between them. Quite fatigued. Missed the ferry by about 3 minutes - couldn't break 5min/kms on the same road miles I was running 3:20s at the end yesterday!

Saturday May 20, 2017 #

11 AM

Running warm up/down 33:00 [3] 6.9 km (4:47 / km)
shoes: Asics GT2000 #6 - Red

5.2 before, 1.7 after
C • Cocky sod. 3

Running race 1:12:11 [3] 15.5 km (4:39 / km) +875m 3:38 / km
shoes: VJ iRock #2

Goatfell HR. SAL and SHR Champs.
Suspected it would take a record breaking time to win so I ran really hard and broke the record for the win. Fin Wild, in 2nd, also broke the record so I was correct.
I enjoyed (most of) this a lot. My perfect sort of hill race (until the very last steep bit).

Friday May 19, 2017 #

5 PM

Urban Orienteering 40:00 [3] 7.25 km (5:31 / km)
shoes: Asics GT2000 #8 - Blue

Control checking at Tranent SOUL. Also a bit of cycling to keep an eye on things during the race.

Thursday May 18, 2017 #

6 PM

Running 1:25:00 [3] 17.2 km (4:57 / km)
shoes: Asics GT2000 #8 - Blue

I loved how wrecked I felt last night. Today, not so much. Struggling around killing fields/bog/teardrop.
C • 2 pints and you're wrecked! 2

Wednesday May 17, 2017 #

5 PM

Running intervals 1:37:00 [3] 23.9 km (4:04 / km)
shoes: Asics GT2000 #8 - Blue

Midweek Meadows Racing Sessions!
9km WU.
2mi tempo (5:18/5:15)
2mi race (4:54/4:47). Sat behind Ali Mason for the first lap then kicked on for the W.
1mi 'interval' (5:07). With PatG. Pretty grim.
2x~1/2mi (2:30/2:24). Keeping it controlled.

Ouseburn Porter (Hadrian and Border, 5.2%) Orkney Best (Swannay, 3.8%) in the C+B(ss).

Tuesday May 16, 2017 #

5 PM

Running hills 1:33:00 [3] 16.1 km (5:47 / km) +900m 4:31 / km
shoes: Asics Gel Fuji #2

Dry Valley done five ways. Feeling a bit slow on the flatter sections but strong and powerful on the steeper rockier bits. Even managed to run the back wall and push on to the summit, rather than collapsing in a heap, for the last rep.

Running 22:00 [3] 4.3 km (5:07 / km)
shoes: Asics Gel Fuji #2

Home from Event Safety course. No 'N's in C&B, Old Bell, Leslie's, Cloisters, Thomson's or the Monte but fortunately got a Nicholson's Pale Ale (St Austell 4%) in the Haymarket.

Monday May 15, 2017 #

6 PM

Running 1:37:00 [3] 19.0 km (5:06 / km) +200m 4:51 / km
shoes: Asics Gel Fuji #2

Easy on the killing fields with T (though harder than I'd have done on my own) then solo round Whinny when she did hill sprints.

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