Training Log Archive: PurkoIn the 29 days ending Feb 29, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||
Monday Feb 29, 2016 #
Running 7:30 [1] 1.47 km (5:07 / km) +14m 4:52 / km
slept:7.0 shoes: Saucony Jazz 17
Running 20:25 [1] 3.83 km (5:20 / km) +48m 5:01 / km
shoes: Saucony Jazz 17
S & C 30:00 [0]
Running 8:50 [1] 2.08 km (4:15 / km) +21m 4:03 / km
shoes: Saucony Jazz 17
Running 11:33 [1] 1.9 km (6:05 / km) +42m 5:28 / km
shoes: Saucony Jazz 17
S & C 1:00:00 [0]
Glute + Hammy bridges
Press ups with thoracic rotation 10+10
OH plate lunges x2 lengths
Box landings x 10
Broad Jump 3 x single, 2 x double, 1 x triple
OH Squat 5 x Wide, 5 x Narrow 20kg
BS 3 x 5 70,70,80
Pull up 3 x 5
Bulgarian Squat 3 x 8+8
3 x 8+8 SA row 10,12,12
3 x 8 Bent over fly
3 x 15 Vsit
3 x 10+10 Russian twist
3 x 5 YWTI
3 x 8 Push Up
Sunday Feb 28, 2016 #
Running 1:29:18 15.31 km (5:50 / km) +614m 4:52 / km
ahr:145 max:193 slept:8.2 shoes: Inov8 X-Talon 212
Having been told that JLeitch had a faster MFD time than me, I knew it was time to have another crack at it. Conditions couldn't really have been better either. One of 2 sub six mins atm, I'll take that.
Saturday Feb 27, 2016 #
Running 16:57 [5] 5.05 km (3:21 / km) +7m 3:20 / km
slept:8.0 shoes: Saucony Jazz 17
Barely did a warm up as left 10 mins late. A couple of strides and drills
Running 47:00 8.13 km (5:47 / km) +165m 5:15 / km
ahr:121 max:151 shoes: MM Cheviot
Friday Feb 26, 2016 #
Cycling 1:56:11 48.89 km (25.2 kph) +474m
ahr:125 max:155 slept:8.5
Thursday Feb 25, 2016 #
Running 17:00 [2] 3.8 km (4:28 / km) +40m 4:15 / km
slept:7.8 shoes: Saucony Jazz 17
S & C 1:00:00 [0]
Hamstring + glute bridges
Monsterband walks and squats
4x10 OH press 20 20 25 25
10+10 OH Squat Wide and narrow grip
3 x 8 Back Squat no additional weight, really focusing on form before the weight is added on in the next few weeks.
25mins of stretchy rolly time
Running 1:09:09 12.17 km (5:41 / km) +408m 4:52 / km
ahr:141 max:177 shoes: MM Cheviot
Wednesday Feb 24, 2016 #
Running 1:31:35 15.26 km (6:00 / km) +554m 5:05 / km
ahr:134 max:172 slept:8.6 shoes: MM Cheviot
Tuesday Feb 23, 2016 #
Running 30:18 5.2 km (5:50 / km) +44m 5:35 / km
ahr:137 max:174 slept:8.0 shoes: MM Cheviot
Running 17:07 3.26 km (5:16 / km) +27m 5:03 / km
ahr:126 max:146
Running 30:00 4.81 km (6:14 / km) +402m 4:24 / km
ahr:152 max:176 shoes: MM Cheviot
Running 20:04 3.18 km (6:18 / km) +68m 5:42 / km
ahr:128 max:152
Monday Feb 22, 2016 #
S & C 1:00:00 [0]
Sunday Feb 21, 2016 #
Running 11:55 [3] 1.77 km (6:44 / km)
Running 8:43 [3] 1.05 km (8:20 / km) +40m 7:01 / km
Orienteering race 33:01 5.1 km (6:28 / km) +250m 5:12 / km
slept:5.0 shoes: Inov8 Oroc 280
Having watched the relay develop, I knew that Tim, Potter and I had a good race ahead of us, with positions 3,4, and 5 in the mix. I set off last, chasing Potter and Tim.
#2 plan was to run straight through the uneven ground, looking up to the right for the open area, and the re-entrant would be just to the left. I got almost to the control and stopped following the plan, instead scanning around and curved off to the left. Wasting 30-40s.
Things went better after this, and eventually caught sight of Tim and Potter again on the way up to 14. Running hard through the run through I made sure I knew what I was doing for #16 which went well.
#17 easy control, aim off to the right and let the path guide me in, again similar to #2 I got distracted next to the control circle by another control wasting 20s.
#19 aiming off to the left, but was too far left and didn't see my bank, and continued up to the higher control before realising my error - 45s.
Dissapointed with this race, as the errors are very basic, but running wise I managed to push hard throughout.
So happy for EUOC, everyone in the whole club putting in 110% and doing us proud!
Saturday Feb 20, 2016 #
Running 16:54 [3] 2.54 km (6:39 / km)
Orienteering race 1:07:31 12.01 km (5:37 / km) +262m 5:04 / km
slept:8.0 shoes: Inov8 Oroc 280
I was fully rested coming into this, so I was excited for the race ahead. Having geeked a fair amount with EUOC I was comfortable with the map and knew what the challenges would be.
Looking at the splits, it seems that I lost a lot of time in the first 9 controls. Iain and I then raced head to head for the remainder of the race, we worked well together, pushing each other on faster, choosing different routes and swapping the lead.
#1 I over shot the knolls a bit and started up the bank, 20s.
#2-#5 no errors, just steady.
#6 took the paths, looping right of the red line. It is clear the road route to the north was faster, but in my opinion it should be out of bounds, the cars are doing 60mph!
#9 terrible route choice going straight.
Couple of minor slips after that.
Compared to the previous two BUCS attempts, this is a significant improvement, so I'm very happy with that. Physically I felt strong, but technical is still definitely in need of work
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Inov8 Oroc 280
Friday Feb 19, 2016 #
Running 30:00 [2]
slept:8.5 shoes: MM Cheviot
Thursday Feb 18, 2016 #
Note
slept:9.0 (rest day)
Wednesday Feb 17, 2016 #
Cycling 5:00:00 [1] 107.0 km (21.4 kph) +985m
slept:8.5
Tuesday Feb 16, 2016 #
Running 22:53 [2] 3.88 km (5:54 / km) +36m 5:38 / km
slept:9.0 shoes: MM Cheviot
Running 9:31 [5] 1.42 km (6:43 / km) +150m 4:24 / km
shoes: MM Cheviot
2 x 3min efforts with 3min jog down again. Wind and rain were pretty unpleasant to say the least
Running 19:51 [3] 3.26 km (6:05 / km) +39m 5:45 / km
shoes: MM Cheviot
Monday Feb 15, 2016 #
Running 58:13 [2] 10.93 km (5:20 / km) +50m 5:12 / km
slept:8.5 shoes: Saucony Jazz 17
Sunday Feb 14, 2016 #
Note
With BUCS this coming weekend, I'm going to make sure I am fully rested, so that I can give myself the best chance to perform well. If BUCS goes exceptionally then I'll enter the JK, if not, I'll lower the volume for the next 6 weeks and bash out this design project, before picking things up again after Easter.
Running 1:40:00 [3] 13.65 km (7:20 / km) +800m 5:40 / km
slept:8.5 shoes: Inov8 Oroc 280
Saturday Feb 13, 2016 #
Running race 59:10 9.4 km (6:18 / km) +680m 4:37 / km
slept:8.5 shoes: Inov8 Oroc 280
Fairly extreme conditions, I chatted to the timing official who said that it was the worst conditions he's known for a long time #baptismoffire #baptismofblizzard.
Race itself started well, took it steady up the first hill trying to overtake people every so often, caught Will just before the top of Scald law, descended down and then left to South Black, where I had a gel. Feel this was both unnecessary and ruined my race. Kips came and went, the descent off West kip was sooo fun, basically just launched myself and slid on my arse for about 20m, continued down about 50:50 on my feet and on my bum. At the how I got a stitch, this never went, making both the climb to Carnethy and the final descent fairly unpleasant.
General consensus was that the conditions were at least 2 mins slower than usual. So much fun
Friday Feb 12, 2016 #
Cycling 2:00:00 [2] 49.0 km (24.5 kph) +550m
slept:8.6
Thursday Feb 11, 2016 #
S & C 1:00:00 [0]
slept:7.6
Hurdle box SL and 2 leg all directions
Ladder drills
3 x 5 DL 60, 70 70
3 x (3xPull up, 6xMB slam)
3 x (5+5 Push pull plank, 10+10 bar rotations)
2 x 40s FLR plank (no break)
Running 54:01 10.12 km (5:20 / km) +147m 4:59 / km
shoes: MM Cheviot
Wednesday Feb 10, 2016 #
Running 45:30 8.0 km (5:41 / km) +160m 5:10 / km
slept:6.0 shoes: MM Cheviot
I lost my garmin at Lisbon airport so things will be a bit a bit of a guess for a while until I get a new one!
Tuesday Feb 9, 2016 #
Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +20m 9:31 / km
shoes: Inov8 Oroc 280
Orienteering race 1:48:23 [4] 18.0 km (6:01 / km) +470m 5:20 / km
slept:7.5 shoes: Inov8 Oroc 280
Plan was to take it a bit slower and just make sure that I read the details of the map before running off. This I did make an effort to do, however the mass start scenario made it easy to just follow the pack.
#3 most people went further right than I did, time was about the same, but obviously running was easier with less nav in the open.
#4 hadn't read the details in the control circle.
#7 didn't read where the rock was on the slope
#14 took the route I wanted to, however the guy I was with double back, so I doubted myself and followed him, also didn't read detail in control circle.
#20 no solid attackpoint close enough
#22 didn't read the details closely enough
Monday Feb 8, 2016 #
Orienteering race 2:39:04 [4] 19.0 km (8:22 / km) +640m 7:10 / km
slept:7.5 shoes: Inov8 Oroc 280
Really quite poor technically, leading to me getting quite fed up and annoyed. Numbers 1-5 I had simply not looked closely at the 1:15000 to get the details I needed. Things improved a bit after then.
Physically I started to tire after about 70mins and then my technical went down hill as well, time heamoragges here and there from then on was a consequence of this.
Oh, and I mispunched... check your codes!
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 Oroc 280
Sunday Feb 7, 2016 #
Running warm up/down 14:44 1.31 km (11:13 / km) +2m 11:08 / km
ahr:130 max:158 shoes: Inov8 Oroc 280
Orienteering race 56:58 8.71 km (6:33 / km) +186m 5:55 / km
ahr:167 max:182 slept:7.5 shoes: Inov8 Oroc 280
More technically challenging than yesterday, took me a third of the course before I'd realised this and by then it was far too late! Check out how not to start a race here.
#1 poor route through rock, far too complicated!
#4 poor direction, "just kinda" isn't a good plan
#5 poor direction,
#6 poor direction
#9 oh dear of dear. Plan was west over the bare rock, then North along the bottom of the cliff. However there was a cliff before the bare rock that pushed me off line, didn't check my compass and before long I was far away from the control. I didn't continue to the catching feature, faffed majorly, ran up a hill, down a path, crossed a wall then finally relocated. Awful
Small slips on 10 and 11
#13 poor bearing from attack point lol #orangeproblems
#17 didn't look up enough.
From then on (30 controls) it was pretty good! Positives to take are that after 55mins I was still running hard and felt great, that is all.
Running 10:12 1.4 km (7:17 / km) +21m 6:47 / km
ahr:119 max:135
Saturday Feb 6, 2016 #
Running warm up/down 20:00 2.97 km (6:44 / km) +23m 6:29 / km
ahr:139 max:185 shoes: Inov8 Oroc 280
Orienteering race 48:52 8.57 km (5:42 / km) +146m 5:15 / km
ahr:172 max:187 slept:8.5 shoes: Inov8 Oroc 280
Really pleased with this in general, check out doma for the map. Need to improve my compass for the coming days as wasted time on #2, #8, #17, #18. Picture was pretty good overall, only hesitated on #4 and #13.
Lots to work on but a good start :)
Running 9:52 1.27 km (7:44 / km)
ahr:123 max:141 shoes: Inov8 Oroc 280
Running warm up/down 16:00 [2] 2.01 km (7:59 / km) +15m 7:42 / km
shoes: Saucony Jazz 17
Orienteering race 24:39 4.47 km (5:31 / km) +147m 4:44 / km
shoes: Saucony Jazz 17
Rainy and slippery. Classic old town style, lots of climb and alleyways. A few errors and over hesitations, but wasn't going for glory anyway!
Friday Feb 5, 2016 #
Running 33:10 5.27 km (6:18 / km) +195m 5:19 / km
ahr:137 max:169 slept:7.9 shoes: Saucony Jazz 17
Orienteering 1:01:10 7.13 km (8:35 / km) +230m 7:23 / km
ahr:122 max:168 shoes: Inov8 Oroc 280
I had no intentions of racing anywhere at all, so was surprised that I managed to not find #1 for 15 minutes! Take a look at doma if your interested. Anyway... after this slightly bumpy start, things improved significantly from then on, jog walking until #10 taking the map in. I then sped up a bit going straight to #15 and completing it at more of a jog run, a couple of errors in the later part due lack of accurate navigation. Very excited for the next few races!
Thursday Feb 4, 2016 #
Note
slept:7.9 (rest day)
Wednesday Feb 3, 2016 #
Cycling 2:00:02 49.14 km (24.6 kph) +556m
ahr:124 max:159 slept:7.9
Tuesday Feb 2, 2016 #
Running 30:32 5.86 km (5:13 / km) +50m 5:00 / km
ahr:139 max:153 slept:8.0 shoes: MM Cheviot
Running 1:09:48 12.13 km (5:45 / km) +323m 5:05 / km
ahr:120 max:176 shoes: MM Cheviot
Much faff as torch was playing up, I'm suffering a bit from something so felt a bit shite as well
Monday Feb 1, 2016 #
Running 41:00 [2] 7.7 km (5:19 / km) +64m 5:07 / km
shoes: Saucony Jazz 17
S & C 30:00 [0]
Strides, monster walks, lunges, hip mobility on the floor.
Running 18:00 [2] 3.8 km (4:44 / km) +30m 4:33 / km
slept:7.9 shoes: Saucony Jazz 17
S & C 1:10:00 [0]
2. 2 lengths: Spiderman, MB OH lunge.
3. 3 x (6 x rebound jump, SA DB Split lunge 3+3, BB Double split lunge 3+3, 10 trx jump)
4. 3 x 5 BS 70, 75, 80
5. 3 x(10+10 bar rotations, DB OH press 10, suitcase crunch 10)
6. 3 x ( push pull plank 5+5, MB slam 10, ab push down 10)
Lots squeezed in to the session today. Exhausted!