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Training Log Archive: Purko

In the 30 days ending Nov 30, 2015:

activity # timemileskm+mload
  Running30 31:19:53 201.51(9:20) 324.3(5:48) 73741582.0
  S & C9 9:00:00153.0
  Cycling3 5:38:56 79.04(14.0/h) 127.2(22.5/h) 762106.6
  Orienteering4 3:04:26 17.94(10:17) 28.87(6:23) 694229.6
  Total42 49:03:15 298.48 480.36 88302071.2
  [1-5]35 40:57:56
averages - sleep:8.1

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Monday Nov 30, 2015 #

9 AM

Running 45:00 intensity: (6:32 @1) + (17:36 @2) + (4:00 @3) + (16:47 @4) + (5 @5) 8.14 km (5:32 / km) +70m 5:18 / km
ahr:137 max:178 slept:8.5 shoes: Inov8 Mudroc 290

Feeling significantly better than I was last night, still not 100%.
Easy plod
6 PM

S & C 1:00:00 [0]

Squat and Counter-movement jump testing.

WU
10 x press up, crunch, trx
Hip mobility 2min each side
2 x Spiderman Crawl
19.3 counter movement jump - hands on hips

5 rep Squats (WU 40, 85, 87.5)
Did two at 90 then bailed.

Lots of stretching and rolling

Sunday Nov 29, 2015 #

8 AM

Running 1:30:00 intensity: (44 @1) + (6:39 @2) + (14:53 @3) + (54:06 @4) + (13:38 @5) 14.33 km (6:17 / km) +426m 5:28 / km
ahr:151 max:202 slept:8.5 shoes: Inov8 Mudroc 290

Wussed out of Pentlands so went for a seat run instead. Weather wasn't even that bad
C • 3
6 PM

Running 34:21 intensity: (9:01 @1) + (19:04 @2) + (6:16 @3) 6.43 km (5:21 / km) +49m 5:09 / km
ahr:147 max:180 shoes: Inov8 Mudroc 290

Easy with Calum and Stephen

HR a bit weird

Saturday Nov 28, 2015 #

8 AM

Running 28:32 intensity: (14 @1) + (11:15 @2) + (10:11 @3) + (6:35 @4) + (17 @5) 5.86 km (4:52 / km) +14m 4:49 / km
ahr:138 max:184 shoes: Saucony Jazz 17

Run to Porty

Running 17:46 [5] 5.0 km (3:33 / km) +22m 3:29 / km
slept:9.3 shoes: Saucony Jazz 17

Portobello Park Run

Never done this one before. Decided to do it so I could run there and back without being stupid mileage on road. Still got a bit of a cold so was surprised to do even that time.

Running 32:09 intensity: (47 @1) + (20:08 @2) + (10:27 @3) + (47 @4) 5.89 km (5:27 / km) +98m 5:02 / km
ahr:132 max:149 shoes: Saucony Jazz 17

Run back from Porty

Friday Nov 27, 2015 #

8 AM

Cycling 1:27:56 intensity: (8:37 @0) + (51:40 @1) + (25:49 @2) + (1:50 @3) 31.89 km (21.8 kph) +278m
ahr:112 max:143 slept:7.0

Easy ride along #1 to Dalkeith then round to Lasswade and back
Only did 90mins as was up late at dinner for Ricky's graduation, and also have a cold

Thursday Nov 26, 2015 #

7 AM

S & C 1:00:00 [0]

Circuits Gym:
Glute + Hammy exercises
Hurdles (double F and B, single, box all directions)
Box jumps (10 double, 10x10 single)
25 pull ups
40 (20, 20, 25, 25) OH Press

Performance Gym:
3x5 BS 60, 70, 80

Core circuit
MB slams
Push down abs
press ups
Land mines
6 PM

Running 16:55 intensity: (1:46 @1) + (14:46 @2) + (23 @3) 3.2 km (5:17 / km) +21m 5:07 / km
ahr:125 max:143 shoes: Inov8 Mudroc 290

Orienteering 35:54 intensity: (23 @0) + (9 @1) + (26 @2) + (5:16 @3) + (29:22 @4) + (18 @5) 5.47 km (6:33 / km) +248m 5:21 / km
ahr:154 max:185 slept:8.25 shoes: Inov8 Mudroc 290

FWTN on Whinny. Slow but error free more or less

Running 16:39 intensity: (13 @1) + (10:00 @2) + (5:44 @3) + (42 @4) 3.47 km (4:48 / km) +60m 4:25 / km
ahr:131 max:156 shoes: Inov8 Mudroc 290

Wednesday Nov 25, 2015 #

10 AM

Running 1:29:30 intensity: (25 @0) + (11 @1) + (36:13 @2) + (19:10 @3) + (32:27 @4) + (1:04 @5) 14.81 km (6:03 / km) +605m 5:01 / km
ahr:141 max:201 slept:8.5 shoes: Inov8 Mudroc 290

Fun Sun Run on the Seat

Tuesday Nov 24, 2015 #

6 PM

Running 10:36 intensity: (43 @1) + (4:05 @2) + (3:26 @3) + (2:22 @4) 2.03 km (5:13 / km) +3m 5:10 / km
ahr:137 max:168 shoes: Saucony Jazz 17

Running 1:01:02 intensity: (4:13 @1) + (15:14 @2) + (8:06 @3) + (23:38 @4) + (9:51 @5) 11.94 km (5:07 / km) +35m 5:02 / km
ahr:150 max:193 slept:8.5 shoes: Saucony Jazz 17

Haries intervals

4 x 1200 (4:05 4 4:03 4:06)
10 min bonus tempo fun with Sasha
6 x 50m sprint

Monday Nov 23, 2015 #

6 AM

Running 8:15 [1] 1.78 km (4:37 / km) +22m 4:21 / km
shoes: Brooks Vapor

Running 39:02 [1] 7.03 km (5:33 / km) +68m 5:18 / km
slept:7.0 shoes: Brooks Vapor

6 PM

S & C 1:00:00 [0]

WU
Downward dog + Inch worm x 6
10 x TRX, Press up, Crunch
SL Balance 2 x 2 x 5+5
4 x 6+6 reverse OH Lunge 20kg

6 x hurdles
Ladder drills (4 x hopscotch, 4 x foot in out, 2 x iccky,2 x rev icky)

6 Max box jump (second highest + 20kg plate)
OH reverse lunge 5+5 20kg

3x5 BS (70, 75, 75)
3x5 BB OH Press (30, 32.5 35)

3x6+6 Side raise
3 x 10 DB BP 12 12 14
3 x 6+6 Landmine
3 x 10 10kg sit up

3 x 6+6 Walking lunge (2 10kg Db)

Most definitely missed something out...

Feeling pretty tired but got through the session

Sunday Nov 22, 2015 #

12 PM

Running warm up/down 11:24 [2] 1.84 km (6:12 / km) +4m 6:08 / km
shoes: Inov8 Oroc 280

Running race 32:10 [5] 8.56 km (3:46 / km) +38m 3:41 / km
slept:8.5 shoes: Inov8 Oroc 280

Scottish Unis XC
Good race, felt strong. Probably could have pushed harder still not prepared for that yet in training.

Slower mins/km than the when the east districts was there in October, probably because it was on the back of a significantly larger week, and muddier conditions.

Running 53:43 intensity: (13 @0) + (3:42 @1) + (23:27 @2) + (19:57 @3) + (6:24 @4) 6.19 km (8:41 / km) +356m 6:45 / km
ahr:134 max:154 shoes: Inov8 Oroc 280

Cheaky trip up Dumyat in gorgeous weather

Saturday Nov 21, 2015 #

8 AM

Running 2:11:13 intensity: (10:00 @1) + (42:41 @2) + (48:04 @3) + (30:10 @4) + (18 @5) 17.0 km (7:43 / km) +900m 6:06 / km
ahr:136 max:175 slept:9.0 shoes: Inov8 Mudroc 290

Snowy Pentlands with Callum, Shallot, and Liam. Amazing day sooo sunny!

Friday Nov 20, 2015 #

4 PM

Cycling 2:11:12 intensity: (10:00 @0) + (1:37:29 @1) + (21:37 @2) + (1:40 @3) + (26 @4) 51.18 km (23.4 kph) +147m
ahr:109 max:149 slept:6.0

Out along the coastal road to Aberlady and back. Very clear night, soo cold but I was pretty warm except for my feet. Need to buy some overshoes!

Thursday Nov 19, 2015 #

7 AM

S & C 1:00:00 [0]

Circuits Gym:
Glute + Hammy exercises
Dot drills
Box jumps (20 double, 10x10 single)
25 pull ups
40 (20, 20, 25, 25) OH Press

Performance Gym:
4x8 BS 50,55,60,65
4x8 BP 40, 42.5, 42.5, 45

Core circuit
2 x 30:15 (90s) plank side touches, dead bugs, leg lifts, spiderman plank, windscreen wipers, toe touches, bicycle crunches.
6 PM

Running 1:05:44 intensity: (5:00 @2) + (13:52 @3) + (45:53 @4) + (59 @5) 9.54 km (6:53 / km) +249m 6:06 / km
ahr:144 max:185 shoes: Inov8 Mudroc 290

Night O on Blackford. I new that it was going to be a slipfest so didn't get disheartened when it turned out to be just that. Not really paying much attention, but good fun nonetheless

Running 8:34 intensity: (3 @0) + (1:25 @1) + (5:59 @2) + (51 @3) + (16 @4) 1.44 km (5:57 / km) +26m 5:27 / km
ahr:127 max:149 shoes: Inov8 Mudroc 290

Wednesday Nov 18, 2015 #

10 AM

Running 16:53 intensity: (8 @0) + (25 @1) + (6:04 @2) + (6:49 @3) + (3:27 @4) 2.57 km (6:34 / km) +59m 5:54 / km
ahr:137 max:168 slept:9.75 shoes: Inov8 Mudroc 290

Running 15:40 intensity: (12 @0) + (11 @1) + (41 @2) + (16 @3) + (8:16 @4) + (6:04 @5) 3.67 km (4:16 / km) +104m 3:44 / km
ahr:169 max:214 shoes: Inov8 Mudroc 290

EUOC TT. I personally feel I couldn't have been more prepared to race a time trial as hard as I could... (Sarcasm)
C • Splits 1

Running 56:26 intensity: (24 @1) + (24:33 @2) + (20:36 @3) + (10:53 @4) 9.3 km (6:04 / km) +251m 5:21 / km
ahr:137 max:160 shoes: Inov8 Mudroc 290

Lap of Braids to make up the minutes

Men - Splits

Tuesday Nov 17, 2015 #

7 AM

Running 34:43 intensity: (28 @0) + (7:06 @1) + (20:00 @2) + (7:09 @3) 6.28 km (5:32 / km) +51m 5:19 / km
ahr:148 max:203 slept:8.0

Easy recovery run
6 PM

Running intervals 1:13:00 intensity: (2:00 @2) + (45:00 @3) + (23:00 @4) + (3:00 @5) 14.3 km (5:06 / km) +95m 4:56 / km
shoes: Inov8 Mudroc 290

Garmin died so bit of an estimate based on last weeks data.

Grim weather but great turn out makes it much easier, 3x5(2min) 2x4(90s) 3min. 6 50m sprints

Monday Nov 16, 2015 #

Note

No run as was too exhausted from Imagine Dragons and hand in due at 4:00
6 PM

S & C 1:00:00 [3]
slept:6.5

WU
Downward dog + Inch worm x 6
10 x TRX, Press up
Dips and SL Balance 2 x 2 x 5+5
SL to double jump
Double to single box jump
4 x 6+6 reverse OH Lunge 20kg

4x5 BS (60, 65, 70, 75)
4 x 5 pull up

3 x 8+8 Landmines
3 x 20 Leg pushes
3 x 10 Press up

Stretching

Sunday Nov 15, 2015 #

7 AM

Running 1:34:50 intensity: (2:33 @1) + (45:48 @2) + (28:32 @3) + (15:31 @4) + (2:26 @5) 14.45 km (6:34 / km) +565m 5:29 / km
ahr:136 max:195 shoes: Inov8 Mudroc 290

Early morning miles for breakfast.

Saturday Nov 14, 2015 #

2 PM

Running 19:01 [2] 3.16 km (6:01 / km) +77m 5:22 / km
shoes: Inov8 X-Talon 212

Running race 34:44 [5] 9.28 km (3:44 / km) +188m 3:24 / km
slept:8.25 shoes: Inov8 X-Talon 212

BRAIDS XC 2015

Running 26:28 [2] 3.22 km (8:14 / km) +21m 7:58 / km
shoes: Inov8 X-Talon 212

Friday Nov 13, 2015 #

Note
slept:9.0 (rest day)

Tired and work

Thursday Nov 12, 2015 #

S & C 1:00:00 [0]

Circuits Gym:
Glute + Hammy exercises
Dot drills
Box jumps (20 double, 10x10 single)
25 pull ups
40 (20, 20, 25, 25) OH Press

Performance Gym:
4x8 BS 50,55,60,65
4x8 BP 40, 42.5, 42.5, 45

Core Circuit: 40:15
SL V sit
Dead bugs
Windscreen
Needle threading plank
toe touches
bicycles
6 PM

Running 13:09 intensity: (51 @0) + (2:56 @1) + (6:52 @2) + (2:27 @3) + (3 @4) 2.58 km (5:06 / km)
ahr:124 max:147 shoes: Saucony Jazz 17

Orienteering 32:49 intensity: (5 @0) + (17 @1) + (33 @2) + (6:31 @3) + (24:37 @4) + (46 @5) 6.74 km (4:52 / km) +56m 4:40 / km
ahr:153 max:184 slept:7.5 shoes: Saucony Jazz 17

Running 13:12 intensity: (11 @1) + (6:04 @2) + (5:41 @3) + (1:10 @4) + (6 @5) 2.5 km (5:17 / km) +48m 4:49 / km
ahr:136 max:174 shoes: Saucony Jazz 17

Wednesday Nov 11, 2015 #

2 PM

Running 1:32:35 intensity: (4:00 @1) + (26:32 @2) + (32:37 @3) + (27:14 @4) + (2:12 @5) 15.28 km (6:04 / km) +527m 5:10 / km
ahr:139 max:193 slept:8.0 shoes: Inov8 Mudroc 290

Richard's last run up the seat, gonna miss having him around

Tuesday Nov 10, 2015 #

6 PM

Running 1:07:20 intensity: (10:00 @1) + (24:38 @2) + (8:09 @3) + (22:23 @4) + (2:10 @5) 13.27 km (5:04 / km) +86m 4:55 / km
ahr:127 max:193 slept:8.5 shoes: Inov8 Mudroc 290

5min (2min) 2 x 4min (90s) 3 x 3min (1min). Felt good

Monday Nov 9, 2015 #

6 AM

Running 42:15 [2] 7.95 km (5:19 / km) +88m 5:02 / km
slept:8.6 shoes: Saucony Jazz 17

Recovery to gym and back
6 PM

S & C 1:00:00 [0]

WU
Downward dog + Inch worm x 6
10 x TRX, Press up, Crunch
Dips and SL Balance 2 x 2 x 5+5
SL to double jump
Double to single box jump

4 x 6+6 reverse OH Lunge 20kg
4 x 5 pull up

3 x 8+8 Landmines
3 x 20 Leg pushes
3 x 10 Press up

Stretching

Sunday Nov 8, 2015 #

10 AM

Running warm up/down 10:04 intensity: (1:14 @1) + (3:46 @2) + (2:28 @3) + (2:36 @4) 1.13 km (8:56 / km) +14m 8:25 / km
ahr:136 max:170 shoes: Inov8 Oroc 280

Orienteering race 1:15:15 intensity: (7 @0) + (5 @1) + (5 @2) + (5:52 @3) + (1:08:19 @4) + (47 @5) ***** 11.2 km (6:43 / km) +282m 5:58 / km
ahr:156 max:185 slept:7.6 shoes: Inov8 Oroc 280

Running warm up/down 9:00 intensity: (30 @0) + (3:34 @1) + (4:33 @2) + (23 @3) 1.09 km (8:18 / km) +9m 7:58 / km
ahr:120 max:145 shoes: Inov8 Oroc 280

Saturday Nov 7, 2015 #

11 AM

Running warm up/down 15:45 intensity: (11 @0) + (4:27 @1) + (7:14 @2) + (3:18 @3) + (35 @4) 1.76 km (8:58 / km) +52m 7:48 / km
ahr:126 max:150 shoes: Inov8 Oroc 280

Orienteering race 40:28 intensity: (13 @1) + (11 @2) + (6 @3) + (28:06 @4) + (11:52 @5) 5.45 km (7:26 / km) +108m 6:45 / km
ahr:169 max:183 slept:8.0 shoes: Inov8 Oroc 280

Running 34:19 intensity: (4:00 @1) + (13:08 @2) + (10:01 @3) + (7:10 @4) 4.19 km (8:12 / km) +197m 6:38 / km
ahr:121 max:160 shoes: Inov8 Oroc 280

4 PM

Running 1:00:07 intensity: (6 @0) + (6:52 @1) + (22:50 @2) + (12:44 @3) + (17:35 @4) 8.53 km (7:03 / km) +358m 5:50 / km
ahr:136 max:163 shoes: Inov8 Oroc 280

Friday Nov 6, 2015 #

8 AM

Cycling 1:59:48 intensity: (43:00 @0) + (42:45 @1) + (22:16 @2) + (6:43 @3) + (5:04 @4) 44.13 km (22.1 kph) +337m
ahr:107 max:168

Easy cycle along the route 1

Thursday Nov 5, 2015 #

7 AM

S & C 1:00:00 [3]
slept:7.8

Circuits Gym:
Glute + Hammy exercises
Dot drills
Box jumps (20 double, 10x10 single)
25 pull ups
40 (20, 20, 20, 25) OH Press

Performance Gym:
4x5 BS 40, 50, 60, 70
4x5 BP 42.5, 45, 45, 47.5kg

Core Circuit: 2 x 30:15 (90s)
Plank side pulse
Toe Touch
Windscreen
Plank spiderman
Dead Bug
Plank leg raise
5 PM

Running 1:09:46 intensity: (21:50 @2) + (23:02 @3) + (18:25 @4) + (6:29 @5) 12.66 km (5:31 / km) +310m 4:55 / km
ahr:136 max:185 shoes: Inov8 Mudroc 290

Test of the TT, and a lap of Braids

Wednesday Nov 4, 2015 #

7 AM

Running 1:05:50 intensity: (1:50 @2) + (14:22 @3) + (45:31 @4) + (4:07 @5) 10.66 km (6:11 / km) +414m 5:10 / km
ahr:153 max:217 slept:8.0 shoes: Inov8 Mudroc 290

Rainy early run around the seat
2 PM

Running 46:05 intensity: (30 @1) + (15:04 @2) + (13:28 @3) + (16:34 @4) + (29 @5) 8.45 km (5:27 / km) +275m 4:41 / km
ahr:141 max:178 shoes: Inov8 Mudroc 290

Because I <3 Kings

Tuesday Nov 3, 2015 #

5 PM

Running 1:05:00 intensity: (1:42 @1) + (31:08 @2) + (8:15 @3) + (22:54 @4) + (1:01 @5) 12.5 km (5:12 / km) +80m 5:02 / km
ahr:135 max:181 shoes: Inov8 Mudroc 290

2 x 5mins (2mins), 3 x 3min (1min), 6 sprints. Was all misty and spooky

Felt like utter shite. Probably because I'd been munching on snacks for most of the afternoon leading up. Wanted to do an extra 10mins tempo but stomach wasn't having any of it.

Monday Nov 2, 2015 #

6 AM

Running 38:00 intensity: (25:00 @1) + (13:00 @2) 6.97 km (5:27 / km) +91m 5:07 / km
ahr:144 max:170 shoes: Saucony Jazz 17

To gym, half way back then realised I didn't have my HR monitor
C • Gd 1 m8 2
5 PM

Running 5:30 [2] 1.2 km (4:35 / km) +1m 4:34 / km
shoes: Brooks Vapor

To evans cycles
6 PM

S & C 1:00:00 [0]
slept:7.6

WU
Downward dog + Inch worm x 6
Hip mobility + shoulder stack 6x6
Medball overhead bounce x 20
Crunches x 20
SL Dips and SL Balance 2 x 2 x 6+6

Plyo - hurdles then ladder:
Hopscotch x 4
Leg in/out 4 x 4
Icky x 4
Rev Icky x4

DL (focussing on good form and not being a mad strong lifter) 3 x 8 40kg

Core Circuit 2 x 30s:13s (90s)
Bicycle
V-sit
Russian Twist
Leg lift
Windscreen
Plank side touch
Deadbug
??

Stretching
C • Shoulder stack 3

Sunday Nov 1, 2015 #

3 PM

Running 1:07:36 intensity: (1 @1) + (9:38 @2) + (36:58 @3) + (20:59 @4) 12.87 km (5:15 / km) +347m 4:38 / km
ahr:142 max:163 slept:9.25 shoes: Inov8 Mudroc 290

Buzzing for Braids in two weekends time yessss!!

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