It's easy for me now. last week i downloaded razor training map. It's easy to find on internet and it stands also on the ql forum to download. Just open a ctf practice game and type in console /map.razortraining (first download it) I get my speed easily up to 900 now:) at last. And al jumps are sow easy with that speed;) Cheers,and have fun!
Installation Instructions: (copied from RAZ3R’s original thread)
Extract the pk3 from the zip file and place it in your baseql folder, which is located:
Vista/win7 – Code: %AppData%\..\LocalLow\id Software\quakelive\baseq3 XP – Code: %appdata%\id Software\quakelive\baseq3
Then right click on the pk3, go to properties, then check ‘read only’ (if you don’t do this quakelive will delete the file). Then start up a bot game and from the console (ctl+alt+`) type ‘map raztrainql_beta3′ and you’re done.