Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m				load
Squash	18	12:19:05									579.0
Orienteering	5	5:24:20	28.17	(11:31)	45.34	(7:09)	734	52 /	77c	67%	230.5
Running	8	5:05:38	37.09	(8:14)	59.69	(5:07)	488				305.3
Football	1	40:00									30.0
Total	32	23:29:03	65.26		105.03		1222	52 /	77c	67%	1144.9

2:37

0:00

» now

Sunday Sep 30, 2012 #

12 PM

Orienteering race (Challock) 1:03:34 [3] *** 9.9 km (6:25 / km) +128m 6:02 / km
ahr:157 max:176 spiked:17/19c shoes: Integrators

Good run, knees were getting aganising at the end and I seemed to hit a wall at the 1hr mark but only made 1 or two minor errors.

2 PM

Orienteering (Collecting Controls) 1:03:37 [1] 5.94 km (10:43 / km) +156m 9:28 / km
shoes: Integrators

9 PM

Squash 30:00 [3]
shoes: Asics Gel 1160

2-2

Thursday Sep 27, 2012 #

2 PM

Running 44:16 [4] 9.68 km (4:34 / km) +69m 4:25 / km
ahr:168 max:181 shoes: Inov Mudroc 290

Very hot run and my knees were quite painful which might account for the slightly slower time. I can't decide if I should do intervals or not on a regular basis! :/

3 PM

Running warm up/down 6:53 [2] 0.56 km (12:17 / km) +5m 11:46 / km
shoes: Inov Mudroc 290

Wednesday Sep 26, 2012 #

3 PM

Squash 35:00 [2]
shoes: Asics Gel 1160

3-1

9 PM

Squash 45:00 [3]
shoes: Asics Gel 1160

4-1

Tuesday Sep 25, 2012 #

4 PM

Running 43:40 [4] 9.63 km (4:32 / km) +64m 4:23 / km
ahr:169 max:181 shoes: Inov Mudroc 290

Loved my run today, heavy showers and rainbows along with quite a fast time in the mud! Well pleased

Running warm up/down 2:16 [2] 0.26 km (8:43 / km) +5m 7:57 / km
ahr:137 max:161 shoes: Inov Mudroc 290

5 PM

Running warm up/down 6:22 [2] 0.58 km (10:59 / km) +7m 10:21 / km
ahr:138 max:157 shoes: Inov Mudroc 290

9 PM

Squash 50:00 [3]
shoes: Asics Gel 1160

3-3

Monday Sep 24, 2012 #

9 PM

Squash 40:00 [3]
shoes: Asics Gel 1160

6-1

Sunday Sep 23, 2012 #

Event: Southern Championships & UK Cup Race

12 PM

Orienteering race (Epping Forest) 1:48:00 [3] **** 15.5 km (6:58 / km) +190m 6:34 / km
spiked:12/24c shoes: Integrators

Not in the zone. Shattered from travelling to Edinburgh and back the day before... quite entertaining but really shows how much being fully awake does! (11.8km 190m)

Thursday Sep 20, 2012 #

2 PM

Running 1:25:55 [3] 14.69 km (5:51 / km) +196m 5:29 / km
ahr:148 max:174 shoes: Asics Gel 1170

Tried out my pre-planned 8 mile route. I took the map with me as I knew that otherwise I'd get incredibly lost! Despite it being very slow I quite enjoyed the run especially the bit where i stumbled into a pen of several thousand chickens and made them run around and cluck a lot! :)

Wednesday Sep 19, 2012 #

3 PM

Squash 50:00 [2]
shoes: Asics Gel 1160

6-0

4 PM

Squash 15:00 [2]
shoes: Asics Gel 1160

Finally my squash club began! Was glad with the 13people turn out and split them into experienced and beginners. Did some random warm up's and drills then began to play some games, managed to squeeze a couple in myself as well :)

9 PM

Squash 40:00 [3]
shoes: Asics Gel 1160

4-0

Tuesday Sep 18, 2012 #

4 PM

Running 45:58 [4] 9.69 km (4:45 / km) +49m 4:38 / km
ahr:161 max:180 (sick) shoes: Asics Gel 1170

Running was really nice for my cold (probably a bit counter-productive but meh) lost my head ache etc :) improved upon my pace from last week but that's no surprise!

9 PM

Squash 41:05 [2]
shoes: Asics Gel 1160

4-3

Monday Sep 17, 2012 #

9 PM

Squash 45:00 [3]
(sick) shoes: Asics Gel 1160

5-0

Sunday Sep 16, 2012 #

9 AM

Note

4 hrs of gardening brought a bright and early start to Sunday morning! Received a tidy sum of money at the end which cheered me up. Weeding should be listed as an activity it certainly raised my heart rate enough!

Saturday Sep 15, 2012 #

11 AM

Orienteering race 50:57 [3] *** 6.79 km (7:30 / km) +109m 6:57 / km
ahr:159 max:181 spiked:14/19c shoes: Integrators

Pretty poor run at the first KOL with about 6-7mins of errors, Somehow managed to come 2nd to Richard by 50s! The mapping around #1 was a little dubious but nevertheless I felt good running and glad the normal season is back :) (5.6km 200m)

Thursday Sep 13, 2012 #

4 PM

Squash 40:00 [3]
shoes: Asics Gel 1160

3-2

7 PM

Squash 30:00 [4]
shoes: Asics Gel 1160

Really excited about this match it was the first one at the new squash club, I played one of the leading guys in order to be judged as to what league i should be in, lost 3-0 (9-1, 9-3, 9-7) but thoroughly enjoyed it!

Wednesday Sep 12, 2012 #

2 PM

Squash 56:00 [3]
shoes: Asics Gel 1160

5-2

9 PM

Squash 40:00 [3]
shoes: Asics Gel 1160

6-1

Tuesday Sep 11, 2012 #

4 PM

Running 44:18 [3] 9.03 km (4:54 / km) +58m 4:45 / km
shoes: Asics Gel 1170

Loads of new things on my run today; new shoes, new garming and a new route. As it was a new route I was a little slow and I did make a slight mistake right at the end but it worked out to be fine. Would hope to do the full run between 36 and 40mins. Happy with it in general.

Monday Sep 10, 2012 #

9 PM

Squash 50:00 [4]
shoes: Asics Gel 1160

6-0

Sunday Sep 9, 2012 #

Event: Peter Palmer Junior Relays 2012

5 AM

Orienteering race (Sutton Park) 38:12 [4] ** 7.21 km (5:18 / km) +151m 4:48 / km
spiked:9/15c shoes: Inov Mudroc 290

Peter Palmers - first leg at 05:00. Night and slightly foggy and really cold! First winter run of the year :( It was only an orange so I'm thinking that everyone was just running along still half asleep as there was no need to think about the course as it was easy. However this proved the undoing of almost all the competitiors at #6 as nobody followed any sort of bearing just treid to find the path. Ran along far too far and ended up down at #3. Would have finished with the lead group had I not mucked up #10, #11 wasting about 30s on each and then about 1.5mins on 12. Still gave SO B a good start but it could and should have been significantly faster. What did I learn? NEVER underestimate an orange course! (5.3km 60m)

Saturday Sep 8, 2012 #

7 PM

Football 40:00 [3]
shoes: Asics Gel 1160

Good two games of football against OD and LEI, shame we lost both games!

Thursday Sep 6, 2012 #

6 PM

Running 26:00 [4] 5.57 km (4:40 / km) +35m 4:32 / km
shoes: Inov Mudroc 290

9 PM

Squash 52:00 [3]
shoes: Asics Gel 1160

5-2. Sooo tired from the run earlier, I'm going to sleep well tonight!

Wednesday Sep 5, 2012 #

2 PM

Squash 40:00 [4]
shoes: Asics Gel 1160

6-1 against Rhys and Andrew (not at the same time!)

9 PM

Squash 40:00 [3]
shoes: Asics Gel 1160

5-1

Tuesday Sep 4, 2012 #

Note

Spent Sunday evening and the whole of Monday and Tuesday helping at the yr 9 induction running the Navigation and survival stand. Extremely tiring being outside for most of the day! Basically just saying I'm wasn't wasting time ;)

« Earlier | Later »