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Training Log Archive: Purko

In the 30 days ending Sep 30, 2015:

activity # timemileskm+mload
  Running21 16:52:32 109.25(9:16) 175.82(5:46) 4269792.6
  Cycling4 7:34:28 103.62(13.7/h) 166.76(22.0/h) 1785254.5
  Orienteering13 6:24:01 46.9(8:11) 75.48(5:05) 786386.2
  Total30 30:51:01 259.77(7:08) 418.06(4:26) 68401433.4
  [1-5]30 30:32:52
averages - sleep:8.2

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Wednesday Sep 30, 2015 #

2 PM

Cycling 2:16:58 intensity: (1:00:00 @1) + (40:00 @2) + (22:38 @3) + (13:15 @4) + (1:05 @5) 56.71 km (24.8 kph) +577m
ahr:110 max:152 slept:8.25

Gentle cycle with the cycling club out to Gladhouse Reservoir. Lots of faffing around, think I'll just arrange my own rides now to minimise the time wasted. Unbelievably nice day

Tuesday Sep 29, 2015 #

5 PM

Running 1:00:00 intensity: (21:25 @2) + (16:25 @3) + (18:56 @4) + (3:14 @5) 10.91 km (5:30 / km) +313m 4:49 / km
ahr:135 max:181 shoes: Salomon XA Pro 3D

Hilly run around Holyrood, top evening. Plantar facia sore, these shoes have gone a pretty long way so might retire them now

Monday Sep 28, 2015 #

5 PM

Running 1:04:04 intensity: (4:04 @1) + (31:55 @2) + (14:04 @3) + (11:45 @4) + (2:16 @5) 11.14 km (5:45 / km) +237m 5:12 / km
ahr:128 max:190 slept:8.45 shoes: Saucony Jazz 17

Easy around Holyrood

Sunday Sep 27, 2015 #

12 PM

Running 24:07 intensity: (15 @0) + (1:12 @1) + (13:07 @2) + (4:50 @3) + (4:43 @4) 4.38 km (5:31 / km) +124m 4:50 / km
ahr:134 max:166 slept:7.5 shoes: Saucony Jazz 17

Post cheese plod

Orienteering race 39:08 intensity: (8 @1) + (13 @2) + (16 @3) + (35:33 @4) + (2:58 @5) 8.38 km (4:40 / km) +122m 4:21 / km
ahr:164 max:187 shoes: Saucony Jazz 17

Jedburgh urban

Running 9:38 intensity: (3 @0) + (3:39 @1) + (5:32 @2) + (24 @3) 1.55 km (6:12 / km) +14m 5:56 / km
ahr:123 max:139 shoes: Saucony Jazz 17

Saturday Sep 26, 2015 #

11 AM

Running 17:24 [2] 1.84 km (9:28 / km) +154m 6:40 / km

1 PM

Orienteering 34:25 [4] 5.95 km (5:47 / km) +257m 4:45 / km
slept:8.5 shoes: Inov8 Mudroc 290

ELO local event, part of the EUOC Fresher's day trip to North Berwick.

Friday Sep 25, 2015 #

7 AM

Cycling 1:17:30 intensity: (9:15 @1) + (26:54 @2) + (29:43 @3) + (11:38 @4) 31.76 km (24.6 kph) +310m
ahr:131 max:159

Out to Penicuik, fantastic morning.

Thursday Sep 24, 2015 #

6 PM

Running 1:22:31 intensity: (25:00 @2) + (19:24 @3) + (36:16 @4) + (1:51 @5) 12.86 km (6:25 / km) +476m 5:25 / km
ahr:140 max:185 slept:8.0 shoes: Salomon XA Pro 3D

Steady around the bog. We got a little bit caught out by the light... it's no longer summer! :(

Wednesday Sep 23, 2015 #

1 PM

Cycling 2:00:00 intensity: (50:13 @1) + (30:36 @2) + (14:17 @3) + (22:50 @4) + (2:04 @5) 48.29 km (24.1 kph) +358m
ahr:122 max:212

I DIDN'T FALL OFF woop woop! First ride with cleats and really loved it. 2 laps of the seat and then out towards Gullane and back. Good chat and reasonable speed :)

Tuesday Sep 22, 2015 #

5 PM

Running 1:07:19 intensity: (5:00 @1) + (10:38 @2) + (14:50 @3) + (34:10 @4) + (2:41 @5) 11.9 km (5:39 / km) +315m 5:00 / km
ahr:139 max:183 shoes: Salomon XA Pro 3D

Arthur's seat steady

Monday Sep 21, 2015 #

7 AM

Running 1:02:30 intensity: (3:20 @1) + (23:28 @2) + (25:26 @3) + (10:16 @4) 11.48 km (5:27 / km) +119m 5:10 / km
ahr:136 max:163 slept:8.75 shoes: Saucony Jazz 17

Steady Morningside and Hermitage with some Haries

Sunday Sep 20, 2015 #

1 PM

Orienteering 23:55 intensity: (2:00 @1) + (11:20 @2) + (6:22 @3) + (4:13 @4) 2.64 km (9:03 / km) +120m 7:22 / km
ahr:128 max:170 shoes: Salomon XA Pro 3D

Putting out controls for the Freshers taster

Orienteering 12:38 intensity: (7:13 @2) + (3:42 @3) + (1:29 @4) + (14 @5) 2.5 km (5:03 / km) +41m 4:40 / km
ahr:125 max:175 shoes: Salomon XA Pro 3D

Saturday Sep 19, 2015 #

Note

Went on a easy cycle with the road bike to Roslyn Chapel and following the by-pass round to Musselburgh then cutting back into the 'burgh. 47km

Thursday Sep 17, 2015 #

6 PM

Running 1:10:20 intensity: (7:31 @1) + (33:43 @2) + (14:44 @3) + (13:59 @4) + (23 @5) 12.26 km (5:44 / km) +273m 5:10 / km
ahr:133 max:189 slept:8.5 shoes: Salomon XA Pro 3D

Wednesday Sep 16, 2015 #

5 PM

Running 1:31:01 intensity: (26:30 @1) + (27:38 @2) + (16:12 @3) + (20:41 @4) 14.82 km (6:08 / km) +423m 5:22 / km
ahr:129 max:173 shoes: Saucony Jazz 17

Tuesday Sep 15, 2015 #

4 PM

Running 33:12 intensity: (3:13 @1) + (9:47 @2) + (10:21 @3) + (8:31 @4) + (1:20 @5) 6.3 km (5:16 / km) +21m 5:11 / km
ahr:114 max:186 shoes: Saucony Jazz 17

Running 10:39 intensity: (6 @1) + (8 @2) + (58 @3) + (9:27 @4) 2.11 km (5:02 / km) +17m 4:51 / km
ahr:154 max:173 shoes: Saucony Jazz 17

Monday Sep 14, 2015 #

8 AM

Running 29:35 intensity: (1:05 @1) + (19:56 @2) + (5:36 @3) + (2:58 @4) 5.53 km (5:21 / km) +49m 5:08 / km
ahr:132 max:167 slept:8.0 shoes: Saucony Jazz 17

Recovery jog

Sunday Sep 13, 2015 #

11 AM

Running 2:23:37 intensity: (8:00 @1) + (22:39 @2) + (36:23 @3) + (1:16:32 @4) + (3 @5) 23.49 km (6:07 / km) +1180m 4:53 / km
ahr:139 max:176 shoes: Inov8 X-Talon 212

Back tae the Pentlands

Saturday Sep 12, 2015 #

7 PM

Running 46:04 intensity: (12 @0) + (3:03 @1) + (14:37 @2) + (12:20 @3) + (15:52 @4) 8.1 km (5:41 / km) +158m 5:11 / km
ahr:139 max:169 shoes: Salomon XA Pro 3D

Steady around Blackford with Shallot

Friday Sep 11, 2015 #

Note
(rest day)

Thursday Sep 10, 2015 #

11 AM

Cycling 2:00:00 [2] 30.0 km (15.0 kph) +540m

Cycling around the trails at Glentress

Wednesday Sep 9, 2015 #

5 PM

Running 39:06 intensity: (8 @0) + (1:43 @1) + (9:35 @2) + (8:16 @3) + (16:57 @4) + (2:27 @5) 7.74 km (5:03 / km) +121m 4:41 / km
ahr:145 max:187 shoes: Saucony Jazz 17

Orienteering 17:16 intensity: (11 @1) + (4 @2) + (11 @3) + (16:49 @4) + (1 @5) 4.16 km (4:09 / km) +28m 4:01 / km
ahr:161 max:174 shoes: Saucony Jazz 17

INT Sprint series, George Square and the Meadows

I had a flawless run on my course...

Running warm up/down 4:27 intensity: (1:22 @1) + (2:58 @2) + (7 @3) 0.71 km (6:15 / km) +25m 5:19 / km
ahr:123 max:135 shoes: Saucony Jazz 17

Tuesday Sep 8, 2015 #

9 AM

Running warm up/down 7:39 [0] 1.35 km (5:39 / km) +1m 5:38 / km
shoes: Brooks Vapor

Orienteering 21:58 intensity: (6:08 @1) + (2:00 @2) + (48 @3) + (8:34 @4) + (4:28 @5) 4.12 km (5:20 / km) +4m 5:19 / km
ahr:130 max:191 shoes: Brooks Vapor

Mixed sprint relay simulations

Monday Sep 7, 2015 #

9 AM

Orienteering 37:37 intensity: (1:28 @0) + (10:13 @1) + (10:27 @2) + (11:22 @3) + (4:07 @4) 6.7 km (5:37 / km) +1m 5:37 / km
ahr:129 max:164 shoes: Brooks Vapor

Low intensity corridor exercise
11 AM

Orienteering 27:37 intensity: (1:00 @0) + (6:12 @1) + (10:50 @2) + (7:51 @3) + (1:32 @4) + (12 @5) 5.52 km (5:00 / km) +4m 4:59 / km
ahr:121 max:181 shoes: Brooks Vapor

Pairs map memory
3 PM

Running warm up/down 7:59 intensity: (52 @0) + (1:06 @1) + (3:30 @2) + (1:05 @3) + (1:26 @4) 1.33 km (6:01 / km) +7m 5:52 / km
ahr:126 max:158 shoes: Brooks Vapor

Orienteering 9:07 intensity: (8 @1) + (7 @2) + (8 @3) + (7:46 @4) + (58 @5) 2.37 km (3:51 / km) +6m 3:48 / km
ahr:161 max:192 shoes: Brooks Vapor

Re-ran controls 1-10 of Sprint 2

Running warm up/down 5:52 intensity: (4:48 @1) + (1:04 @2) 0.94 km (6:16 / km) +4m 6:08 / km
ahr:118 max:130 shoes: Brooks Vapor

Sunday Sep 6, 2015 #

9 AM

Running warm up/down 8:15 intensity: (1:05 @0) + (6:09 @1) + (59 @2) + (2 @3) 1.39 km (5:57 / km)
ahr:109 max:135 shoes: Brooks Vapor

Orienteering race 37:55 intensity: (2 @1) + (7 @3) + (36:15 @4) + (1:31 @5) 8.69 km (4:22 / km) +4m 4:21 / km
ahr:162 max:182 shoes: Brooks Vapor

ASOM Antwerp City Race

Running warm up/down 11:03 intensity: (8:08 @1) + (2:55 @2) 1.76 km (6:17 / km) +2m 6:15 / km
ahr:117 max:130 shoes: Brooks Vapor

Saturday Sep 5, 2015 #

Event: Antwerp Sprint Orienteering Meeting
 
1 PM

Running warm up/down 10:53 [2] 1.65 km (6:36 / km) +5m 6:30 / km
shoes: Brooks Vapor

Orienteering race 16:27 [4] 3.8 km (4:20 / km) +2m 4:19 / km
shoes: Brooks Vapor

ASOM Sprint 1 Luchtbal South

Running warm up/down 10:08 [2] 1.51 km (6:42 / km) +2m 6:39 / km
shoes: Brooks Vapor

Running warm up/down 9:57 [2] 1.62 km (6:08 / km) +2m 6:06 / km
shoes: Brooks Vapor

Orienteering race 15:58 [4] 3.77 km (4:14 / km) +5m 4:12 / km
shoes: Brooks Vapor

ASOM Sprint 2 Luchtbal North

Running warm up/down 9:43 [2] 1.52 km (6:22 / km) +4m 6:17 / km
shoes: Brooks Vapor

Thursday Sep 3, 2015 #

1 PM

Orienteering 43:18 intensity: (7:12 @1) + (11:16 @2) + (9:39 @3) + (14:57 @4) + (14 @5) 8.23 km (5:16 / km) +115m 4:55 / km
ahr:132 max:178 slept:8.5 shoes: Brooks Vapor

Sprint corridor and course both about 15mins long. Did this again in reverse as I only did it a few months ago. Still lots of tourists on the mile (as always) so had to stop quite a few times. Stopped planning ahead in George Square as I was put off by there still being festival stuff blocking my route.

Wednesday Sep 2, 2015 #

10 AM

Running 16:30 intensity: (36 @0) + (1:02 @1) + (4:32 @2) + (4:49 @3) + (5:31 @4) 3.34 km (4:56 / km) +5m 4:54 / km
ahr:137 max:169 shoes: Brooks Vapor

Orienteering 24:37 intensity: (1:12 @2) + (2:03 @3) + (18:21 @4) + (3:01 @5) 4.72 km (5:13 / km) +56m 4:55 / km
ahr:157 max:189 slept:7.0 shoes: Brooks Vapor

Sprintervals with Ricky near parliament and Calton Hill

Running 12:24 intensity: (1 @1) + (3 @2) + (1:08 @3) + (11:12 @4) 2.5 km (4:58 / km) +59m 4:26 / km
ahr:155 max:172 shoes: Brooks Vapor

7 PM

Running 20:36 intensity: (23 @0) + (3 @1) + (4 @2) + (21 @3) + (17:26 @4) + (2:19 @5) 4.88 km (4:13 / km) +47m 4:01 / km
ahr:163 max:197 shoes: Brooks Vapor

Liberton Sprint training. Focussing on planning ahead and keeping control. A couple of times I got ahead of myself, otherwise was pleased with how it went

Tuesday Sep 1, 2015 #

4 PM

Running 14:14 intensity: (4:00 @0) + (6:09 @1) + (4:05 @2) 2.59 km (5:30 / km) +36m 5:09 / km
ahr:82 max:131 shoes: Brooks Vapor

Orienteering 22:05 intensity: (28 @0) + (3:00 @1) + (2:24 @2) + (3:04 @3) + (13:07 @4) + (2 @5) 3.93 km (5:37 / km) +21m 5:28 / km
ahr:138 max:175 slept:9.0 shoes: Brooks Vapor

Sprintervals with Richard around the lower part of the mile and Parliament.
Started raining quite heavily making the ground slippy, more mixed than last weeks sprintervals in terms of who won. DSQ on the last one as didn't check control description closely enough, making him very smug

Running 11:45 intensity: (34 @1) + (6:01 @2) + (3:59 @3) + (1:11 @4) 2.32 km (5:03 / km) +76m 4:21 / km
ahr:134 max:149 shoes: Brooks Vapor

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