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Training Log Archive: Purko

In the 30 days ending Sep 30, 2014:

	activity	#	time	miles		km		+m				load
	Running	21	17:33:42	125.58	(8:23)	202.1	(5:13)	3335				823.9
	Orienteering	13	8:50:54	47.17	(11:15)	75.92	(7:00)	1505	114 /	134c	85%	529.3
	Gym	6	5:15:00									236.3
	Total	37	31:39:36	172.75		278.02		4840	114 /	134c	85%	1589.4
averages - sleep:7.7

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Tuesday Sep 30, 2014 #

7 AM

Gym 45:00 [3]
slept:6.3

Steve tried to stamp out anyone from being late by having a moan at us, which resulted in 30 x push ups and press ups. When downstairs we did some new funky exercises: nordics and sideways bench curl things. Enjoyed it

7 PM

Running intervals 7:49 [5] 2.57 km (3:02 / km)
ahr:174 max:185 shoes: Brooks Vapor

Session was 6 X 800m with one 150m sprint. Only did 3 x 800m and the sprint. Feeling good

Running warm up/down 27:56 [3] 4.71 km (5:56 / km) +36m 5:43 / km
ahr:133 max:178 shoes: Brooks Vapor

Gentle pace around the meadows

Monday Sep 29, 2014 #

6 PM

Running 52:42 [2] 9.33 km (5:39 / km) +136m 5:16 / km
ahr:118 max:147 slept:7.5 shoes: Brooks Vapor

v. gentle lap of the seat + meadows

Sunday Sep 28, 2014 #

12 PM

Orienteering 1:30:08 [4] **** 12.73 km (7:05 / km) +435m 6:03 / km
ahr:159 max:175 spiked:25/33c slept:8.2 shoes: Inov Mudroc 290

BASOC Highland Wolf Long 7/14 +123% Spongey +5:40

Really enjoyed this, great planning, lovely area and fairly physical too. Orienteering came and went throughout the course, lots of over shooting and also a poor bearing to #1. Managed to keep my head just enough to gain a time I'm pleased with

Saturday Sep 27, 2014 #

Event: BASOC WOLF Urban Sprint Race - incorporating bto SOUL8 / First Bite / Compa

Running warm up/down 18:10 [3] 2.84 km (6:24 / km) +60m 5:47 / km
ahr:135 max:170 shoes: Inov Mudroc 290

Warm up for both middle and sprint

12 PM

Orienteering race 39:00 [4] **** 6.5 km (6:00 / km) +142m 5:25 / km
ahr:167 max:185 spiked:22/24c slept:8.5 shoes: Inov Mudroc 290

BASOC Highland Wolf Middle 11/73 +125% Spongey +1:35

Easier than I imagined it was going to be. Only one error that was very costly on #7 when I took a v. poor route through green squeezing next to an OOB area instead of just going to the other side of the green and running fast.

3 PM

Orienteering race 14:37 [4] ** 3.5 km (4:11 / km) +47m 3:55 / km
ahr:170 max:183 spiked:12/13c shoes: Inov Mudroc 290

BASOC Highland Wolf Sprint 4/28 +115% Murray +0:15
More of a short urban than a sprint, but the planner made the most of the area available. Large hesitation on #3 as I thought it was a case of nifty planning on the other side of a wall, so I stopped momentarily. Could have cut up through the forest on #11, otherwise clean.

Friday Sep 26, 2014 #

Note
slept:8.7 (rest day)

Thursday Sep 25, 2014 #

7 AM

Gym 1:00:00 [3]
slept:7.0

Same as Tuesday except got 27 mins of circuits with a 10kg plate in as well. 4 x OH/DL/BP. I full well expect this to hurt tomorrow. Really enjoyed it

6 PM

Running 57:31 [3] 8.84 km (6:30 / km) +301m 5:34 / km
ahr:144 max:173 shoes: Inov Mudroc 290

O training on Arthur's seat including run there. Loads of freshers came along which was great, and we managed not to put them off as they seemed well keen! Didn't run back as was chatting to the new people about the club

Wednesday Sep 24, 2014 #

2 PM

Running 1:15:12 [3] 14.08 km (5:20 / km) +237m 4:56 / km
ahr:134 max:163 slept:8.0 shoes: Salomon XA Pro 3D

Kings via the alleyway and then a lap of Braids before dropping down into the Hermitage and around the far side of Blackford. Was debating whether or not I should go as my hip still hurt, but I decided I should in the hope that it would loosen things up, which it did. Fairly sure it was caused by a lack of adequate hamstring and glute stretching recently

Tuesday Sep 23, 2014 #

7 AM

Gym 45:00 [3]

1st half in circuits gym warming up. Second half 4 x 8 OH, DL, BP. Gradual weight increases

7 PM

Running 15:09 [5] 4.83 km (3:08 / km) +5m 3:07 / km
shoes: Brooks Vapor

Haries intervals. 8 x 600m with 90s with 150m sprint at the end. Outside of the hip began to hurt after the first rep and didn't go away, but only noticed it during the rest. Think it was caused due to tight hammys as I noticed these were bad today as well. Times were on par with last week which I'm thrilled about. avg 1:51

Running warm up/down 27:58 [3] 5.62 km (4:59 / km) +26m 4:52 / km
shoes: Brooks Vapor

Took an extended warm down to loosen up my hip

Monday Sep 22, 2014 #

6 PM

Running 47:16 [2] 9.02 km (5:14 / km) +136m 4:52 / km
ahr:122 max:152 shoes: Brooks Vapor

seat and half a lap of the meadows

Sunday Sep 21, 2014 #

11 AM

Running 2:07:08 [3] 21.63 km (5:53 / km) +1022m 4:45 / km
ahr:139 max:177 shoes: Inov Mudroc 290

Haries run in the Pentlands. Great weather and decent pace, really enjoyed it

Saturday Sep 20, 2014 #

12 PM

Orienteering 1:35:18 [2] 10.75 km (8:52 / km) +221m 8:02 / km
ahr:122 max:159 shoes: Integrators

Freshers day out to Callendar park. Data is from all day. Put the controls out in the morning, then did various jobs in the afternoon including looking for some lost freshers! woops. Overall was fairly successful despite the rather rushed run up and Rona losing her purse. Great day out

Thursday Sep 18, 2014 #

7 AM

Gym 45:00 [3]

Start of a gradually increasing set of weight series

6 PM

Running 30:04 [3] 5.58 km (5:23 / km) +76m 5:03 / km
ahr:130 max:160 shoes: Inov Mudroc 290

Run to and from Blackford

Orienteering 39:19 [4] *** 6.16 km (6:23 / km) +143m 5:43 / km
ahr:147 max:174 spiked:17/18c shoes: Inov Mudroc 290

Multiple loop course on Blackford. Lots of undergrowth around the crag in the marsh so wasted much time.

Wednesday Sep 17, 2014 #

2 PM

Running 1:35:42 [3] 16.68 km (5:44 / km) +196m 5:25 / km
ahr:121 max:164 shoes: Salomon XA Pro 3D

Canal, Craiglockhart, Hermitage, Blackford, lap of the meadows. Half the group turned back after the canal

Tuesday Sep 16, 2014 #

7 AM

Gym 30:00 [3]

First session of the year, lots of talking and discussing things

7 PM

Running 15:29 [5] 5.11 km (3:02 / km) +45m 2:54 / km
ahr:170 max:185 shoes: Brooks Vapor

12 x 400m with 90s break + 150m fast. One year on and average of 7s faster each 400m (76s). Pretty chuffed with that. Gone by garmin distance which recorded about 420m per rep.

C • Impressive improvement.... 2

Running warm up/down 15:18 [3] 2.92 km (5:14 / km) +18m 5:05 / km
ahr:127 max:143 shoes: Brooks Vapor

Monday Sep 15, 2014 #

6 PM

Running 1:09:05 [2] 13.41 km (5:09 / km)
ahr:127 max:164 shoes: Salomon XA Pro 3D

Lap of the seat and down innocent railway

Sunday Sep 14, 2014 #

2 PM

Orienteering 1:00:00 [3] 7.0 km (8:34 / km) +250m 7:16 / km
ahr:123 max:171 shoes: Inov Mudroc 290

Freshers training 3 on Arthur's Seat. Putting out/ retrieving and shadowing.

Friday Sep 12, 2014 #

Note

Trip to Tentsmuir for some dune training, really enjoyed it and helpful. Overall I'm pleased with how I dealt with it and am excited for JEC

12 PM

Orienteering 38:21 [3] 4.71 km (8:09 / km) +26m 7:55 / km
ahr:115 max:146 shoes: Inov Mudroc 290

Compass exercise, very interesting to find out how far off the bearing I actually end up after 300/400m.

1 PM

Orienteering 13:27 [3] 1.5 km (8:58 / km) +11m 8:39 / km
ahr:120 max:137 shoes: Inov Mudroc 290

Control Pick

3 PM

Orienteering 57:16 [3] 7.48 km (7:39 / km) +50m 7:25 / km
ahr:142 max:161 shoes: Inov Mudroc 290

Standard course, a modification of JEC 2008 course. Only one true disaster on 14 when I had no plan except follow rough bearing

Thursday Sep 11, 2014 #

6 PM

Running 1:05:11 [3] 12.81 km (5:05 / km) +192m 4:44 / km
ahr:127 max:160 shoes: Brooks Vapor

Craigmillar-Duddingston and the seat.

Wednesday Sep 10, 2014 #

7 PM

Running 22:35 [3] 4.34 km (5:12 / km) +37m 4:59 / km
ahr:125 max:148 shoes: Brooks Vapor

Run to and from Kings

Orienteering 15:21 [4] 3.66 km (4:12 / km) +19m 4:05 / km
ahr:164 max:176 shoes: Brooks Vapor

Kings informal sprint. Really good fun :)

Tuesday Sep 9, 2014 #

6 PM

Running 1:03:00 [3] 12.48 km (5:03 / km) +236m 4:37 / km
ahr:145 max:167 shoes: Brooks Vapor

Around Holyrood park

Monday Sep 8, 2014 #

10 AM

Gym 1:30:00 [3]

First session in the gym since May... doms are gonna come I know :(

2 PM

Running 49:19 [3] 8.95 km (5:31 / km) +122m 5:10 / km
ahr:127 max:161 shoes: Brooks Vapor

Blackford

Sunday Sep 7, 2014 #

Event: British Middle Champs (UKOL)

12 PM

Running warm up/down 12:30 [3] 1.89 km (6:37 / km) +32m 6:06 / km
ahr:117 max:147 shoes: Inov Mudroc 290

Orienteering 39:10 [4] 5.57 km (7:02 / km) +122m 6:20 / km
ahr:168 max:186 shoes: Inov Mudroc 290

Saturday Sep 6, 2014 #

Event: British Sprint Champs (UKOL)/(PROLOGUE)

Running warm up/down 17:28 [3] 2.93 km (5:58 / km) +11m 5:51 / km
ahr:122 max:137 shoes: Inov Mudroc 290

WU/D for whole day

11 AM

Orienteering race 15:56 [5] **** 3.35 km (4:45 / km) +25m 4:35 / km
ahr:172 max:183 spiked:15/20c shoes: Inov Mudroc 290

2 PM

Orienteering race 13:01 [5] **** 3.01 km (4:19 / km) +14m 4:14 / km
ahr:174 max:184 spiked:23/26c shoes: Inov Mudroc 290

Thursday Sep 4, 2014 #

7 PM

Running tempo 34:00 [4] 9.31 km (3:39 / km) +33m 3:35 / km
ahr:166 max:180 shoes: Brooks Vapor

5 7 10 7 5 with 90s rest just walking. Got a niggling stitch at the end of the second that caused me to be less relaxed. Focusing on keeping good form and not trying to achieve any arbitrary pace.

Running 14:32 [3] 2.11 km (6:53 / km) +20m 6:35 / km
ahr:114 max:139 shoes: Brooks Vapor

Wednesday Sep 3, 2014 #

Note
(rest day)

Right calf was feeling very tight yesterday during the 1kms so am resting today, especially after walking up Caerketton and Allermuir earlier.

Tuesday Sep 2, 2014 #

6 PM

Running intervals 21:34 [4] 6.0 km (3:36 / km) +33m 3:30 / km
ahr:170 max:184 shoes: Brooks Vapor

6 x 1km. Felt really heavy and had to stop after 4 for an extended break to let a stitch go away. Consistent though 39, 30, 36, 37, 36, 36.

Running warm up/down 20:32 [3] 3.8 km (5:24 / km) +22m 5:15 / km
ahr:120 max:145 shoes: Brooks Vapor

Monday Sep 1, 2014 #

6 PM

Running 50:32 [3] 10.31 km (4:54 / km) +303m 4:16 / km
ahr:147 max:178 shoes: Brooks Vapor

Lap of the seat

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