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Training Log Archive: Purko

In the 30 days ending Apr 30, 2015:

activity # timemileskm+mload
  Running24 16:02:53 99.99(9:38) 160.91(5:59) 3401701.6
  Orienteering10 8:12:03 34.74 55.91 1396587.9
  Cycling5 4:48:26 52.96 85.24 1403189.8
  S & C4 4:00:00180.0
  Total35 33:03:22 187.69 302.06 62001659.4
  [1-5]35 32:49:31
averages - sleep:8.2

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Thursday Apr 30, 2015 #

7 AM

S & C 1:00:00 [3]
slept:8.0

2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
TRX
6+6 Single leg box squat
2 lengths Spiderman crawl
Overhead squats mobility
Pistol Squat (with TRX)

Hang Clean 40kg. 4 x 5. Improving slowly, really trying to jump so the bar "hangs"
4 x 8 BS 65kg
4 x 3 Pull ups 12.5kg
4 x 8 Bench Press 43.5kg
3 x 8 Step Ups

jump lunges, hurdle jumps, and dot track between each set
6 PM

Running 18:06 intensity: (1:22 @1) + (8:07 @2) + (7:17 @3) + (1:20 @4) 2.94 km (6:09 / km) +118m 5:07 / km
ahr:117 max:160 shoes: Inov8 Mudroc 290

Orienteering 32:36 intensity: (3:53 @2) + (8:21 @3) + (19:45 @4) + (37 @5) 5.16 km (6:19 / km) +180m 5:23 / km
ahr:145 max:178 shoes: Inov8 Mudroc 290

O-intervals on Whinny Hill. 5 x 800m loops starting and finishing on a terrace about 40m climb from Whinny hill. Couple of small slips: #3 of loop 2, distance judgement poor and overshot. #1 of loop 4, stayed high too long and ended up in the green forcing me to double back

Running 18:10 intensity: (7:56 @2) + (9:51 @3) + (23 @4) 3.23 km (5:37 / km) +55m 5:11 / km
ahr:133 max:158 shoes: Inov8 Mudroc 290

Wednesday Apr 29, 2015 #

4 PM

Running 1:31:00 intensity: (6:37 @1) + (23:24 @2) + (59:40 @3) + (1:19 @4) 17.58 km (5:11 / km) +347m 4:43 / km
ahr:129 max:162 slept:8.0 shoes: Salomon XA Pro 3D

Blackford, Braids, Blackford, Richard's to get the magazine and back

Tuesday Apr 28, 2015 #

7 AM

S & C 1:00:00 [3]
slept:7.5

WU in Circuits gym:
2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
TRX
6+6 Single leg box squat
2 lengths Spiderman crawl
Overhead squats mobility

Dot drills
Hang clean 4 x 3 (40kg) Need to focus on jumping more as am still lifting it a bit.
FS 4 x 8 55kg Can't do this effectively without lifting shoes... BUT I just ordered some from MoreMile for £32 which is a real bargain
Pull up 12.5 4 x 3
RDL 4 x 5 (55, 65)

Split Lunges
Mini Hurdles
And dot ladder in between each
6 PM

Running 34:59 intensity: (4:53 @0) + (2:34 @1) + (19:41 @2) + (7:45 @3) + (6 @4) 3.13 km (11:10 / km) +31m 10:39 / km
ahr:122 max:155 shoes: Brooks Vapor

Running 16:32 intensity: (2:28 @3) + (4:11 @4) + (9:53 @5) 4.68 km (3:32 / km) +138m 3:05 / km
ahr:151 max:188 shoes: Brooks Vapor

Harie Handicap 1. Neck and neck with Richard at the col. Legs then turned to jelly on the down hill grassy sprint finish and just did my best to stay standing!

Running 13:36 intensity: (20 @1) + (9:05 @2) + (4:11 @3) 2.16 km (6:17 / km) +30m 5:53 / km
ahr:126 max:137 shoes: Brooks Vapor

Monday Apr 27, 2015 #

1 PM

Cycling 45:00 [3]
ahr:139 max:173 slept:9.0

45mins steady. 5 x 1min efforts (90s rest) to make things more interesting

Sunday Apr 26, 2015 #

3 PM

Cycling 30:00 [3] 11.12 km (22.2 kph) +200m
slept:9.0

Was hoping to do 1.5 laps of the seat, cut down the back and then head over to Braids, Craiglockhart and back along the canal. Sadly I got a puncture just after leaving the seat so had to run back

Running 25:00 [3] 4.12 km (6:04 / km) +71m 5:35 / km

Running part of the unintended duathlon. Felt like a proper fool as I ran alongside pushing my bike with the helmet on and all.

Saturday Apr 25, 2015 #

10 AM

Running 17:52 [4] 5.0 km (3:34 / km)
slept:8.75 shoes: Brooks Vapor

This time I decided to actually control my urge to run like an idiot for the first mile. So I started at a pace that seemed very slow indeed. For the 1st time I actually felt like I could push harder at the 3km mark instead of trying desperately to hold on to my position.
Could definitely have pushed harder in the last 2km but was enjoying myself nonetheless

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Vapor

Friday Apr 24, 2015 #

Note
(rest day)

Thursday Apr 23, 2015 #

7 AM

S & C 1:00:00 [3]

2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
TRX
6+6 Single leg box squat
2 lengths Spiderman crawl
Overhead squats mobility

Hang clean technique guidance before increasing the weight to 40kg. 3 x 5
4 x 8 BS 65kg
4 x 3 Pull ups 12.5kg
4 x 8 Bench Press 42.5kg
3 x 8 Step Ups

jump lunges, hurdle jumps, and dot track between each set
6 PM

Running 12:00 [4] 2.8 km (4:17 / km) +232m 3:02 / km
shoes: Brooks Vapor

Hill reps. 1, 2, 3, 3, 2, 1.

Running 40:00 [3] 8.0 km (5:00 / km) +40m 4:53 / km
shoes: Brooks Vapor

Estimate of distance to and from the bottom of the seat

Wednesday Apr 22, 2015 #

10 AM

Running 2:35:00 [3] 22.0 km (7:03 / km) +1000m 5:44 / km
ahr:135 shoes: Inov8 Mudroc 290

Super hot run in the Pentlands; so much so that a wee dip in a reservoir was needed! Great turnout with 7 of us getting the bus out bright and early. Not used to this warm sunny weather, as most of us got burnt as well!

Tuesday Apr 21, 2015 #

7 AM

S & C 1:00:00 [3]

WU in Circuits gym:
2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
TRX
6+6 Single leg box squat
2 lengths Spiderman crawl
Overhead squats mobility

Dot drills
8x Split jump lunges
4x4 Hurdle jumps
10x Lateral dots track

Running drills

Learning how to do a hang clean today; pretty much no weight, just focussing on technique. Got up to 30kg though.
Pull ups


-- Core
MB exercises/throws, dead bug, plank, superman, mini core circuit
6 PM

Running warm up/down 16:45 [2] 2.45 km (6:50 / km) +40m 6:19 / km
ahr:123 shoes: Brooks Vapor

Run to the Bog

Running 59:39 [3] 10.45 km (5:42 / km) +50m 5:34 / km
ahr:144 shoes: Brooks Vapor

Reps around the bog. 2 x 4min, 2 x 3min, 2 x 2min, 2 x 1min. 90s recovery. 4 hill sprints to finish of 6s

Monday Apr 20, 2015 #

Running 1:00:00 [2] 10.4 km (5:46 / km) +120m 5:27 / km
ahr:128

Recovery jog

Sunday Apr 19, 2015 #

10 AM

Running warm up/down 10:38 [2] 1.39 km (7:38 / km) +8m 7:25 / km
shoes: Inov8 Oroc 280

11 AM

Orienteering race 42:31 [4] 7.7 km (5:31 / km) +200m 4:53 / km
slept:7.0 shoes: Inov8 Oroc 280

British Relay Cannop Ponds. EUOC Legends 3rd Leg.

Much more focused today. Just doing what needed to be done instead of worrying about irrelevant things that I had no control over. Poor 1 and 3, #1 I didn't see the short cut through the green so went all the way around. #3 I exited #2 in the wrong direction so took a longer route through the green and came out way to the East. Then settled in and had a good running race against Ed Catmur.

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Inov8 Oroc 280

Saturday Apr 18, 2015 #

12 PM

Orienteering 1:25:12 intensity: (4 @0) + (7 @1) + (59 @2) + (3:42 @3) + (1:09:26 @4) + (10:54 @5) 12.93 km (6:36 / km) +385m 5:44 / km
ahr:166 max:183 slept:7.0 shoes: Inov8 Oroc 280

British Long Brierly and New Beechenhurst

Not entirely sure what happened here, normally I manage to hold a steady head through a long race and remain positive despite errors. Not the case here, after making a disaster of #3 I had a negative attitude throughout the whole race despite the vast majority of it actually being clean. #13 I wanted to aim off down the hill and then run up the stream, however I missed the 1st stream so overshot.

Quite annoyed

Running 20:00 [2] 2.1 km (9:31 / km) +70m 8:10 / km
shoes: Inov8 Oroc 280

Warm up and jog around warm-up map

Friday Apr 17, 2015 #

9 AM

Running 36:31 intensity: (5:06 @2) + (23:10 @3) + (8:15 @4) 6.32 km (5:46 / km) +112m 5:18 / km
ahr:140 max:174 slept:9.0 shoes: Brooks Vapor

Gentle run, with 5 x 30 hill sprints up Franks Hollow
C • Pooping 3

Thursday Apr 16, 2015 #

Note
slept:8.0 (rest day)

Legs still feeling a bit from the run yesterday so just going for a gentle tomorrow.

Wednesday Apr 15, 2015 #

7 PM

Running 49:44 intensity: (16 @0) + (7 @1) + (22 @2) + (16:33 @3) + (32:21 @4) + (5 @5) 11.62 km (4:17 / km) +159m 4:00 / km
ahr:157 max:175 slept:9.0 shoes: Brooks Vapor

Steady run with the Harriers, little loop of Dunorlan before looping around town. Pace steadily increased getting fairly speedy by the end.

Tuesday Apr 14, 2015 #

5 PM

Running warm up/down 10:48 intensity: (27 @0) + (41 @1) + (36 @2) + (7:02 @3) + (2:02 @4) 2.06 km (5:14 / km) +5m 5:10 / km
ahr:140 max:168 shoes: Brooks Vapor

Running intervals 20:27 intensity: (10 @1) + (51 @2) + (4:52 @3) + (7:02 @4) + (7:32 @5) 4.64 km (4:25 / km) +6m 4:23 / km
ahr:163 max:182 slept:8.0 shoes: Brooks Vapor

Short Intervals
3 x 3min (90s), 2 x 2min (60s), 1min
Pace (3:22, :22, :24, :26, :21, 10)

Running warm up/down 13:27 intensity: (1:26 @1) + (1:41 @2) + (10:20 @3) 2.21 km (6:05 / km) +27m 5:44 / km
ahr:131 max:152 shoes: Brooks Vapor

Monday Apr 13, 2015 #

7 PM

Cycling 49:41 intensity: (1:13 @0) + (2:03 @1) + (18:03 @2) + (25:55 @3) + (1:16 @4) + (1:11 @5) 20.09 km (24.3 kph) +353m
ahr:136 max:154 slept:9.0

Recovery cycle around the villages

Sunday Apr 12, 2015 #

11 AM

Orienteering 54:16 intensity: (11 @0) + (8 @1) + (29 @2) + (3:22 @3) + (49:51 @4) + (15 @5) 9.88 km (5:30 / km) +163m 5:04 / km
ahr:163 max:175 slept:6.5 shoes: Inov8 Mudroc 290

Oldhouse Warren Level C.

Much mistake, no think. bad.
C • Hahahahah well you went;-) 3

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudroc 290

Saturday Apr 11, 2015 #

10 AM

Running warm up/down 6:25 [2] 0.98 km (6:34 / km) +18m 6:01 / km
shoes: Inov8 Mudroc 290

Orienteering 1:15:00 [3] 10.47 km (7:10 / km) +189m 6:34 / km
slept:7.5 shoes: Inov8 Mudroc 290

Shadowing Jack and Sam at SEJS in Cowdray Forest. Really nice to be back
1 PM

Running warm up/down 4:49 [2] 0.59 km (8:13 / km) +1m 8:09 / km
shoes: Inov8 Mudroc 290

Orienteering 25:51 [4] 4.1 km (6:19 / km) +73m 5:48 / km
shoes: Inov8 Mudroc 290

Showed everyone how not to run middle style race
C • Middle 2

Running warm up/down 7:47 [2] 1.03 km (7:31 / km) +5m 7:21 / km
shoes: Inov8 Mudroc 290

Friday Apr 10, 2015 #

5 PM

Cycling 2:13:45 intensity: (5:00 @0) + (15:36 @1) + (40:29 @2) + (1:03:55 @3) + (6:31 @4) + (2:14 @5) 54.02 km (24.2 kph) +850m
ahr:140 max:160 slept:8.6

Dad has a new bike, I felt obliged to test it out. Such a nice day, although Sarahan dust meant I decided to wear a buff so I wasn't breathing it in

Thursday Apr 9, 2015 #

Note
slept:9.0 (rest day)

Wednesday Apr 8, 2015 #

7 PM

Running 41:55 intensity: (1:47 @0) + (5:07 @1) + (19:42 @2) + (13:54 @3) + (1:25 @4) 7.52 km (5:35 / km) +118m 5:10 / km
ahr:126 max:164 slept:9.5 shoes: Brooks Vapor

Gentle recovery with dad at the Harriers

Tuesday Apr 7, 2015 #

11 AM

Running 55:48 intensity: (6:00 @1) + (4:45 @2) + (18:06 @3) + (26:57 @4) 7.88 km (7:05 / km) +549m 5:15 / km
ahr:140 max:173 slept:7.5 shoes: Inov8 Mudroc 290

Should have had a gentle recovery... but it's not often I'm in the Lakes and have the opportunity to run up a couple of fells. Such a nice day!
C • El Purko 2

Monday Apr 6, 2015 #

Note
slept:7.5

Will do some summaries of each race when I get home tomorrow evening.

All in all a mixed bag of results. Sprint was very clean, didn't quite push hard enough I feel. Middle was great, apart from #19 wasting over 2 minutes which was absolutely gutting, placing several places down. Absolutely loved the long, in control 95% of the time. Had no one to run with in the relay and legs were wrecked. Pretty pleased I guess :)
11 AM

Running warm up/down 15:12 [2] 1.28 km (11:55 / km)
shoes: Inov8 Mudroc 290

Orienteering 34:31 [4] 5.68 km (6:05 / km) +206m 5:09 / km
shoes: Inov8 Mudroc 290

JK Relay Graythwaite. Leg 3 EUOC Legends a_AAA

Legs very tired, not in any kind of train and didn't have the motivation to push myself to the limit running on my own. Pretty much clean apart from #18 where I hadn't read the leg at all.

2/3 mins down on the pace but not fussed, enjoyed the run, and a fantastic way to end a cracking JK.

Running warm up/down 9:25 [2] 1.21 km (7:47 / km) +11m 7:26 / km
shoes: Inov8 Mudroc 290

Sunday Apr 5, 2015 #

1 PM

Orienteering race 1:18:02 [4]
slept:7.0 shoes: Inov8 Oroc 280

JK Long Bigland - 3rd 18E/20E +4:11

Aim was to put yesterday's race completely behind me and focus at the job at hand, which was to run at a decent pace being clean in the open bit and limit time loss in the forest. More or less did that.

#2-4 were sloppy, not looking up on #2 and #4, and lack of planning on #3 taking a awful route. +1:15
#12 Unnecessary distance and was too high up the spur +40s

Biggest error of the run on #20. Plan was crap... simply point and shoot. Hit the wall then didn't relocate properly and assumed I was N of the control?! After about 30m I realised my error and ran N down to the control.

Throughout the duration of the run I had no idea if I was doing well or not, I hadn't seen anyone at all until #16 when I saw Ali T and Calum. I knew Calum started way before me but wasn't sure if Ali had caught me. When I caught Daniel at #19 I began to think I was in for a good time.

Really really pleased :)

Saturday Apr 4, 2015 #

1 PM

Orienteering 45:40 [4]
shoes: Inov8 Oroc 280

JK Middle Ulpha - 23rd 18E/20E + 5:38

A little out of control in the green to begin with but then settled in to things dropping small amounts of time here and there. Not clean by any means but definitely still in the game.
Then my nice run came to an abrupt crashing end on #19. I hadn't noticed that the leg involved 25m of descent, this was combined with poor direction. After running along a couple of terraces I realised I was too high, so threw myself down some crags to get to the control. +2:40

Gutted

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015
 
2 PM

Running warm up/down 17:59 [2] 2.35 km (7:39 / km) +20m 7:21 / km
shoes: Inov8 Mudroc 290

3 PM

Orienteering 18:24 [5]
shoes: Inov8 Mudroc 290

JK Sprint Lancaster University - 9th 18E/20E +00:17s

Incredibly clean run. Only 2 controls where I lost time. On #16 I took the eastern route which was about 75m longer than the Western route. About 15s lost here as a result. #26 I had a poor exit out the control so had to double back upon myself around the wall to the stairs +2s

Just wish I had pushed that little bit harder I guess and shaved a second or so off on each leg.

Happy with the result

4 PM

Running warm up/down 8:00 [2] 0.8 km (10:00 / km)
shoes: Inov8 Mudroc 290

Thursday Apr 2, 2015 #

9 AM

Running 15:19 [2] 2.6 km (5:54 / km) +20m 5:41 / km
ahr:152 max:175 slept:8.5

Physio says it's not the achilles but the soleus that was the issue. Very tight after a few changes in my normal training. It's good news that it's muscle related rather than tendon issues. Had some acupuncture and massage and just do as much as possible to loosen it off before the weekend. :)

Gentle jog round the meadows. Didn't notice anything, but wasn't expecting to feel it after only an easy 15mins.

HR Data is definitely wrong, probably between 120 and 130.

Wednesday Apr 1, 2015 #

12 PM

Cycling (Spinning) 30:00 [2]
ahr:126 max:139 slept:9.0

Gentle spinning looking at maps

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