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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 30 days ending Jun 30, 2016:

activity # timemileskm+mload
  Running16 22:01:17 99.79(13:14) 160.59(8:14) 5272826.0
  Orienteering8 9:22:43 41.82(13:27) 67.3(8:22) 1036520.8
  Cycling4 7:29:27 95.78(12.8/h) 154.14(20.6/h) 2280261.2
  Walking1 2:00:00 5.9(20:20) 9.5(12:38) 104030.0
  S & C2 1:15:0011.3
  Total26 42:08:27 243.28 391.53 96271649.3
  [1-5]24 40:53:27
averages - sleep:7.5

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Thursday Jun 30, 2016 #

5 PM

Running warm up/down 15:25 [3] 3.18 km (4:51 / km)
shoes: Saucony Jazz 17

Orienteering 22:05 [4] 4.89 km (4:31 / km) +26m 4:24 / km
slept:8.0 shoes: Saucony Jazz 17

Sprint-O training around Halden with additional walls. Pretty tricky!

Running 36:30 [3] 6.15 km (5:56 / km) +242m 4:58 / km
shoes: Saucony Jazz 17

Exploring Fredriksten and back home

Wednesday Jun 29, 2016 #

5 PM

Running 1:31:36 [3] 15.39 km (5:57 / km) +304m 5:25 / km
slept:7.75 shoes: Inov8 X-Talon 212

Long run exploring the trails around Høyas

Tuesday Jun 28, 2016 #

5 PM

Orienteering 1:12:48 [3] 6.84 km (10:39 / km) +117m 9:48 / km
slept:7.25 shoes: Inov8 X-Talon 212

Control collecting on Asak. Also taking the opportunity to take some photos

Monday Jun 27, 2016 #

5 PM

Running 27:05 [2] 4.11 km (6:35 / km) +97m 5:54 / km
slept:7.25 shoes: Saucony Jazz 17

Easy recovery exploring the tracks into the forest

Running 24:05 [1] 2.43 km (9:55 / km)
shoes: Saucony Jazz 17

Drills and jog back
6 PM

S & C 15:00 [0]

4mins plank
10+10 press up with rotation
leg raise + windscreen wipers
stretching

Sunday Jun 26, 2016 #

11 AM

Running 12:34 [2] 1.41 km (8:56 / km) +20m 8:20 / km
shoes: Inov8 X-Talon 212

Running 1:00:33 [4] 6.93 km (8:44 / km) +126m 8:00 / km
slept:9.0 shoes: Inov8 X-Talon 212

Norsk O-Festivalen Middle

Technically a better performance, much more in control and focused. Apart from #10 which was a total disaster wasting about 4 minutes with 2 errors on the leg. On the way up to #15 I ran through a bees nest which was horrendous and got stung about 6 times. Good to end on a better performance.

Saturday Jun 25, 2016 #

12 PM

Running 13:17 [3] 1.5 km (8:50 / km)

Orienteering race 2:15:53 intensity: (1:15:53 @3) + (1:00:00 @4) 15.65 km (8:41 / km) +237m 8:04 / km
slept:8.0 shoes: Inov8 Oroc 280

Friday Jun 24, 2016 #

Event: Norsk O-Festival
 
6 PM

Orienteering 17:17 [5] 4.13 km (4:11 / km) +41m 3:59 / km
slept:8.0 shoes: Saucony Jazz 17

Norsk O-Festivalen Sprint.

Nearly completely missed this as I didn't manage to organise a lift and I wasn't aware the was a quarantine! Turned up 30mins late but they were still letting people in which was lucky!

Technically quite easy but still made errors, mainly just a fast running race which I'm not yet up to. Good fun though

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: Saucony Jazz 17

Thursday Jun 23, 2016 #

4 PM

Cycling 1:58:00 intensity: (38:00 @1) + (1:00:00 @2) + (20:00 @3) 49.38 km (25.1 kph) +689m
slept:7.7

Really nice route but started raining so couldn't go that fast around the bends for fear of sliding off

Wednesday Jun 22, 2016 #

6 PM

Orienteering 1:40:00 intensity: (40:00 @2) + (1:00:00 @3) 9.04 km (11:04 / km) +169m 10:07 / km
slept:7.9 shoes: Inov8 Oroc 280

Furumokasene O intervals. 5 x about 1km. Dirty Norwegian Skog ate me alive

Tuesday Jun 21, 2016 #

6 PM

Running 28:21 [2] 5.29 km (5:22 / km) +68m 5:02 / km
shoes: Saucony Jazz 17

Run to Stadium

Running 9:59 [5] 3.0 km (3:20 / km) +4m 3:18 / km
slept:8.25 shoes: Saucony Jazz 17

HaldenSK 3000m race

Surprisingly this wasn't actually nearly as bad as I thought it would be, but still a long way to go. #Pbeatme #neveragain

Running 27:54 [2] 4.79 km (5:49 / km) +112m 5:13 / km
shoes: Saucony Jazz 17

Run back with Karl and Vegard

Monday Jun 20, 2016 #

Note
slept:6.0 (rest day)

Exhausted and just 30mins stretching for the day. Right achiles a bit sore
C • achilles 3

Sunday Jun 19, 2016 #

4 AM

Running 18:19 [3] 1.08 km (16:58 / km)

Orienteering 1:32:11 [4] 13.72 km (6:43 / km) +152m 6:22 / km
slept:3.0 shoes: Inov8 Oroc 280

Lappee Jukola 2016 - 6th Leg 12.4km 92:11 (65 winning time +42%) +about 5mins.
Having not exactly done a lot of orienteering recently I wasn't feeling too confident, so my plan was to not push too hard and make sure I stayed in control as much as possible. This plan I think was sensible so wasted about 5mins due to errors, not exactly great but could have been a lot worse if I pushed harder.

Having had a distinctly mediocre nights' sleep due to wind, rain and people coming back and forth, I wasn't exactly fresh. But once I got out there, I felt surprisingly alright! I ran at a comfortable pace and just ticked the controls off one by one not getting worked up if I was overtaken. Managed to gain 6 places for the team with this effort. Happy with the race and looking forward to the coming months


Saturday Jun 18, 2016 #

Event: Jukola 2016
 

Friday Jun 17, 2016 #

7 AM

Cycling 1:01:14 [2] 28.37 km (27.8 kph) +343m
slept:7.5

Short ride checking out some possible routes. Roads were in general very smooth, apart from one which turned into a kind of gravel road, still ok but not tarmac. Off to Jukola wooo

Thursday Jun 16, 2016 #

6 PM

Orienteering 1:16:52 [3] 8.25 km (9:19 / km) +158m 8:30 / km
slept:7.9 shoes: Inov8 X-Talon 212

Training from the HSK hut at Høiås. Collected tapes in from a pre WOC camp, easy pace but I was still struggling in terrain! Nav ok, much to work on physically.

Wednesday Jun 15, 2016 #

6 PM

Running 20:28 [3] 2.19 km (9:19 / km) +6m 9:12 / km

Running 26:52 intensity: (14:52 @3) + (12:00 @5) 5.08 km (5:18 / km) +6m 5:16 / km
slept:7.9 shoes: Saucony Jazz 17

Track session, shorter than normal apparently.
2x800m (2min), 2 x 600m (2min), 2 x 400m (2min), 4 x 200m (1min).
First time running around a track in a long time, was quite fun, if painfully slow haha

Tuesday Jun 14, 2016 #

5 PM

Running 7:36 [3] 0.81 km (9:24 / km)

Orienteering 45:37 [3] 4.78 km (9:33 / km) +136m 8:21 / km
slept:8.25

Haldenmesterskapet
500m, 1000m, 1500m orienteering intervals. Terrain + orienteering two things I've not done a lot of recently, and it showed. 500m and 1500m were not the best, 1000m one I was happy with though :)

Monday Jun 13, 2016 #

4 PM

Running 12:46 [3] 2.43 km (5:16 / km)
slept:7.5

Run to the HSK house
5 PM

S & C 1:00:00 [0]

10 mins drills
10 mins spenst
40 mins core
6 PM

Running 13:46 [3] 2.44 km (5:38 / km) +44m 5:11 / km

Run back from the HSK house

Sunday Jun 12, 2016 #

9 AM

Running 2:07:35 [3] 23.09 km (5:31 / km) +414m 5:04 / km
slept:8.0 shoes: Saucony Jazz 17

First run in Halden!
Long run in the forest with Hakon, Magne, Emil, Olav. Was still majorly dehydrated from the travel so died a bit haha

Thursday Jun 9, 2016 #

7 PM

Cycling 2:43:56 [3] 37.64 km (13.8 kph) +910m

Decided to put my cleats on the mountain bike. Really good fun, apart from I was bricking it going up hill as I felt soo unsteady. Hillend, Caerketton, and Allermuir. Then dropped down to the reservoir which was class. Along the road to Black Hill, round the back of Black Hill and down the other reservoirs. Really good but left a bit late so was getting dark by the end

Wednesday Jun 8, 2016 #

5 PM

Cycling 1:46:17 [2] 38.74 km (21.9 kph) +339m

Short cycle with Shallot, Tranent, Dalkeith and back. Great

Sunday Jun 5, 2016 #

7 AM

Running 5:22:47 [2] 28.3 km (11:24 / km) +1600m 8:54 / km
slept:7.0 shoes: Inov8 X-Talon 212

Highlander Mountain Marathon Day 2.

Word on the campsite was the nav would be more challenging, but with shorter courses and small hills. I was hoping the clag would stay down for quite a while as we'd gain positions in low visibility conditions. Sadly it lifted by 10, which was nice, but also made the nav easier. Made an error on #2, wasn't looking around enough. Well and trully failed on #8 when we overshot by about 400m and wasted about 15mins, this coincided with a bad point for Liam which wasn't ideal! As the end drew nearer I felt fine, except for my feet which hurt a lot! Like running barefoot on hot tarmac.

We finished 11th on the A, which is alright for the youngest pair with such little MM experience. Keen for another!

Saturday Jun 4, 2016 #

Event: Highlander Mountain Marathon
 
9 AM

Running 5:58:49 [2] 29.0 km (12:22 / km) +2160m 9:01 / km
shoes: Inov8 X-Talon 212

Highlander Mountain Marathon Day 1.

Had booked on the 8am bus, so woke up at 6:30 to break camp and make last minute preparations. All was good and caught the bus just before 8.

First control should have been easy, but not being used to the 1:50000 and being a bit rusty lead to a 10min error in the mist, costly but not too bad. No dramas until #4, a couple of unmarked gorges (Classic OS) lead us to descend by a rather tricky climb into the second one. I dislodged a rucksack boulder with my left hand which thudded heavily down onto my left thigh. No serious issues but a dead leg for the rest of the week! Route choice errors on #6 and #7 lead us to waste about 15 mins. The cloud lifted on the way to #6 revealing spectacular views.
Apart from bonking pretty hard between #7 and #8 I was pleased how I coped. Hopefully with a good sleep day 2 should pass by without too many dramas

Thursday Jun 2, 2016 #

11 AM

Running 50:00 [2] 10.0 km (5:00 / km) +50m 4:53 / km
shoes: Inov8 Oroc 280

To and from the base of Slioch from Incheril
12 PM

Walking 2:00:00 [1] 9.5 km (12:38 / km) +1040m 8:10 / km
shoes: Inov8 Oroc 280

So up Slioch again, not even a fortnight after the race. Took the reverse route to the race to see it from a different angle. After a wee bit of navigational ineptitude on my part which Charlotte was very happy to point out, we climbed into the saddle of Meall Each before crossing the corrie and up to Sgurr an Tuill Bhain. After admiring some goats we proceeded up Slioch, admired some more goats before dropping back down. Didn't descend the race route up Sgurr Dubh as it's rough and not that pleasant. So different to during the race in the pouring rain!

Wednesday Jun 1, 2016 #

Note
(rest day)

Sea Kayaking around Loch Shieldaig

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