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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 30 days ending Sep 30, 2016:

activity # timemileskm+mload
  Orienteering17 13:55:19 65.32(12:47) 105.12(7:57) 1919869.4
  Cycling7 12:45:10 228.26(17.9/h) 367.35(28.8/h) 4324463.1
  Running21 9:37:41 53.73 86.47 1277427.3
  S & C4 4:00:0036.0
  Total39 40:18:10 347.31 558.94 75211795.9
  [1-5]35 36:18:10
averages - sleep:8.2

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Thursday Sep 29, 2016 #

6 PM

Orienteering 26:02 intensity: (6:00 @3) + (20:02 @4) 3.79 km (6:53 / km) +46m 6:29 / km
slept:7.75 shoes: Inov8 Oroc 340

25 manna mass start practice. Tripped at the start and was lucky to not get trampled, bit of blood on the map but nothing too serious. Lost myself in the heat of the mass start, but settled in and improved as the race went on

Running warm up/down 11:23 [2] 1.82 km (6:15 / km) +12m 6:04 / km
shoes: Inov8 Oroc 340

Wednesday Sep 28, 2016 #

7 PM

Orienteering 1:06:24 intensity: (36:24 @2) + (30:00 @3) 7.75 km (8:34 / km) +166m 7:44 / km
slept:8.0 shoes: Inov8 Oroc 340

NightO Venås. Very easy pace, practicing good technique. Pussied out on a couple of times and ran around the path otherwise quite okay

Running 10:12 [3] 0.95 km (10:44 / km)

Tuesday Sep 27, 2016 #

5 PM

Running warm up/down 7:59 [2] 0.83 km (9:37 / km)
shoes: Saucony Jazz 17

Orienteering 39:04 [4] 5.42 km (7:12 / km) +131m 6:26 / km
slept:7.75 shoes: Inov8 Oroc 340

25 manna test. Best technical performance I've done since getting here, only 1 small error, and route choice error. Off the pace, but progress nonetheless. Happy
Doma

Monday Sep 26, 2016 #

4 PM

Running 37:39 [2] 6.35 km (5:56 / km) +83m 5:34 / km
slept:8.5 shoes: Saucony Jazz 17

Easy recovery to Styrke and loop through the forest. Someone cut down the trees! :(
5 PM

S & C 1:00:00 [0]

Styrke in Gimle Skole

Sunday Sep 25, 2016 #

12 PM

Orienteering race (Sprint) 18:18 intensity: (3:18 @4) + (15:00 @5) 4.0 km (4:35 / km)
shoes: Saucony Jazz 17

Euromeeting Sprint - Cecis

Based on the 5km time, I was expecting much speed. This meant that my aim was to be technically strong to make up for it. This I did pretty well, choosing the best route almost every time. Made one error on 13 where I didn't read the leg properly.

A satisfying end to a great weekend, learnt a lot and glad to have managed 3 races without any ankle niggles at all! Bring on the autumn

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Saucony Jazz 17

Saturday Sep 24, 2016 #

12 PM

Orienteering race 2:02:41 [4] 17.5 km (7:01 / km) +600m 5:59 / km
slept:9.5 shoes: Inov8 X-Talon 212

Euromeeting Long
Aim was to not rush as much as yesterday, really focus on my compass when being knocked off line. This went well, but started making more mistakes when getting tired. Properly knackered by the end but more pleased than after the middle
Doma

Running warm up/down 30:00 [2] +50m
shoes: Inov8 X-Talon 212

Friday Sep 23, 2016 #

2 PM

Running warm up/down 20:00 [2] 1.6 km (12:30 / km) +50m 10:49 / km
shoes: Inov8 X-Talon 212

3 PM

Orienteering race 48:32 intensity: (40:00 @4) + (8:32 @5) 7.0 km (6:56 / km)
slept:9.0 shoes: Inov8 X-Talon 212

Euromeeting Middle
Physically surprised, thought I was going to be suffering but felt great - didn't even notice either ankles complaining.
Technically pretty scrappy and hesitant. Aim was to be disciplined and stop and refocus when I felt I was losing control. I did do this so happy with that. Not surprised to be way down on the times so not that bothered. Looking forward to the long tomorrow and racing again.
Doma
4 PM

Orienteering 8:00 [2] 1.2 km (6:40 / km) +25m 6:02 / km
shoes: Inov8 X-Talon 212

Thursday Sep 22, 2016 #

8 AM

Running 23:52 [3] 2.64 km (9:02 / km) +47m 8:17 / km

11 AM

Orienteering 41:31 [3] 3.51 km (11:50 / km) +62m 10:52 / km
slept:8.0 shoes: Inov8 X-Talon 212

Model map - lots of brashings but some nice bits

Tuesday Sep 20, 2016 #

6 PM

Orienteering 28:29 intensity: (3:15 @2) + (25:14 @4) 3.22 km (8:50 / km) +41m 8:18 / km
slept:8.1 shoes: Inov8 X-Talon 212

Haugland Contour only. Was really focussed and had a great time. Realised my Oroc's feel way less stable than the x-talons, either need to get a different pair of dobbs or make additional holes for the laces. Excited for Euromeeting! :D

Doma
C • Orocs 2

Running 5:32 [3] 0.81 km (6:52 / km) +14m 6:20 / km

Monday Sep 19, 2016 #

S & C 1:00:00 [0]
slept:7.9

Particularly savage strength today... one poor lady dislocated her shoulder whilst doing a plank. Brutal. Hope she's ok!
4 PM

Running 25:51 [3] 3.68 km (7:02 / km) +43m 6:38 / km

Sunday Sep 18, 2016 #

12 PM

Running 14:31 [2] 2.17 km (6:41 / km) +34m 6:12 / km
shoes: Inov8 Oroc 340

Orienteering 1:14:04 intensity: (30:00 @3) + (44:04 @4) 8.24 km (9:00 / km) +178m 8:07 / km
slept:8.5 shoes: Inov8 Oroc 340

KM staffet - Stiklatjern - +26mins (Gaute Hallan Steiwer)
Really cool terrain, pretty tough with lots of climb and rough underfoot - not ideal for ankle recovery...
Running on my own for most of the time as we were way behind the pack. Technically quite poor, was having a lot of trouble focusing for 2 reasons: no one else around to push me on; trying not to roll my ankle. Pleased that I felt strong for the whole time though

Doma

Saturday Sep 17, 2016 #

4 PM

Running 13:41 [1] 1.78 km (7:42 / km)
shoes: Saucony Jazz 17

Running 18:46 [5] 5.0 km (3:45 / km)
slept:8.0 shoes: Saucony Jazz 17

5km test, I was expecting to be slow, but not >2mins off what I did in March.

On the positives, the training block since hurting my right ankle was designed to maintain medium/high aerobic hours, whilst waiting until my ankle recovered enough to start increasing running load. I have successfully achieved that aim. So on the whole, although it's disappointing that I am not where I was in March right now, I'm not that bothered by the time. Now just need to recover from this effort

Running 4:20 [1] 0.8 km (5:25 / km)
shoes: Saucony Jazz 17

Friday Sep 16, 2016 #

4 PM

Cycling 2:01:53 intensity: (53:00 @2) + (53:53 @3) + (15:00 @4) 61.04 km (30.0 kph) +710m
slept:7.9

Femsjøen and Aspern anticlockwise - finally cracked 30kmph... just! Another glorious evening but temperature dropping
C • The Holy Grail 2

Thursday Sep 15, 2016 #

6 PM

Orienteering 42:35 intensity: (30:00 @3) + (12:35 @4) 4.4 km (9:41 / km) +50m 9:09 / km
slept:8.0 shoes: Inov8 Oroc 340

Høyås North, marshes are tough!

Running 36:30 intensity: (18:15 @2) + (18:15 @3) 5.1 km (7:09 / km) +80m 6:38 / km
shoes: Inov8 Oroc 340

To and from the start, and to the lake

Wednesday Sep 14, 2016 #

4 PM

Running 59:29 intensity: (44:29 @3) + (15:00 @5) 10.14 km (5:52 / km) +221m 5:17 / km
slept:7.9 shoes: Saucony Jazz 17

Gimle Hill reps. 6 x long, 6 x short

Tuesday Sep 13, 2016 #

5 PM

Cycling 1:42:27 intensity: (1:27:27 @2) + (15:00 @4) 50.79 km (29.7 kph) +722m
slept:7.9

Prestebakke loop, gorgeous weather, still only in a vest! Feeling fab
C • Just an extra 0.3kph to fin... 3

Monday Sep 12, 2016 #

4 PM

Running 35:45 [2] 6.09 km (5:52 / km) +81m 5:30 / km
slept:7.8 shoes: Saucony Jazz 17

To styrke and easy along the paths
5 PM

S & C 1:00:00 [0]

Styrke in Gimle School

Sunday Sep 11, 2016 #

11 AM

Running 25:00 [3] 3.5 km (7:09 / km) +80m 6:25 / km
slept:8.75 shoes: Inov8 Oroc 340

12 PM

Orienteering 1:22:00 intensity: (40:00 @3) + (42:00 @4) 8.7 km (9:26 / km) +100m 8:55 / km
shoes: Inov8 Oroc 340

Long training using an old Høyås relay training map. Sadly garmin decided to delete my activities so had to estimate. Aim of the session was to run for 90mins/2hrs which I achieved feeling fine. Technically okay, need to check compass more frequently
1 PM

Running 25:00 [3] 4.5 km (5:33 / km) +40m 5:19 / km

Saturday Sep 10, 2016 #

10 AM

Orienteering 27:12 intensity: (7:10 @2) + (20:02 @5) 5.51 km (4:56 / km) +26m 4:50 / km
slept:8.5 shoes: Saucony Jazz 17

Repeat of sprint I did at the end of June. No surprises that I had a faster time. Really focusing upon planning ahead
5 PM

Orienteering 33:44 intensity: (21:44 @3) + (12:00 @4) 5.06 km (6:40 / km) +82m 6:10 / km
shoes: Inov8 Oroc 340

Thousandmeter Wood Sprintervals. 1:2000, 1m contours, map of the wood just north of Venås Hytta. 1 x 500m, 1 x 1km. Mentally very tough, and quite a lot of scrub making it difficult to read the map on the move. Ankle is recovered

Friday Sep 9, 2016 #

7 PM

Running 55:02 intensity: (30:00 @3) + (25:02 @4) 10.53 km (5:14 / km) +205m 4:46 / km
slept:7.9 shoes: Inov8 X-Talon 212

Steady to Høyås to see the sunset. Felt good to open the legs a bit!

Thursday Sep 8, 2016 #

5 PM

Cycling 2:10:10 [3] 73.65 km (33.9 kph) +629m
slept:8.0

Invited to go on a club ride with Halden CykleKlub. Soo much fun and I was amazed how much easier cycling in a group is, absolutely smashed the 30km/h barrier that has alluded me thus far...

Wednesday Sep 7, 2016 #

4 PM

Cycling 1:49:11 intensity: (1:00:00 @2) + (49:11 @3) 50.22 km (27.6 kph) +585m
slept:7.75

Sarpborg loop, stopped by to look at Halden prison as I've recently learnt that it's the most humane prison in Europe - interesting stuff... Felt a bit off so didn't do the 2hrs as planned

Tuesday Sep 6, 2016 #

6 PM

Orienteering 1:13:08 [3] 7.95 km (9:12 / km) +184m 8:14 / km
slept:8.0 shoes: Inov8 Oroc 340

Prestebakke Long/short legs. Pretty dark at times due to the heavy cloud... almost needed a torch. Technically better than Sunday, after #2 I was very disciplined at staying ahead of myself and keeping contact. Good sesh
Doma
Loggator

Monday Sep 5, 2016 #

4 PM

Running 35:54 [3] 6.37 km (5:38 / km) +86m 5:17 / km

6 PM

S & C 1:00:00 [0]
slept:8.0

Styrke in Gimle School

Sunday Sep 4, 2016 #

11 AM

Running 8:46 [1] 0.81 km (10:45 / km) +17m 9:44 / km
shoes: Inov8 X-Talon 212

Orienteering 43:26 [4] 5.93 km (7:19 / km) +92m 6:48 / km
slept:8.5 shoes: Inov8 X-Talon 212

østfold kommune relay champs. Running felt great, need to slow down until I've practised my technique again

Running 6:49 [1] 0.98 km (6:56 / km) +14m 6:28 / km
shoes: Inov8 X-Talon 212

4 PM

Running 35:40 [3] 6.04 km (5:55 / km) +120m 5:23 / km
shoes: Saucony Jazz 17

Easy with Will and Knut

Saturday Sep 3, 2016 #

11 AM

Cycling 3:02:20 [2] 82.82 km (27.3 kph) +893m
slept:9.0

Journey to the centre of the world, turns out it's Strømsfoss. Gorgeous day, lunch in Strømsfoss and Aremark. Stumbled into Elgfestival in Aremark, turns out it's a pretty big deal with about 1500 people over the weekend, live music and all that. Nice cycled with most of it on small roads

Friday Sep 2, 2016 #

5 PM

Cycling 1:36:00 intensity: (1:13:00 @1) + (23:00 @4) 40.58 km (25.4 kph) +605m
slept:8.0

Exploring Sponvika and Mørvika, bit of a rough path but the trusty road bike handled it no problem!

Thursday Sep 1, 2016 #

5 PM

Cycling 13:04 [3] 4.15 km (19.1 kph) +136m

Orienteering 1:00:09 [3] 5.94 km (10:08 / km) +136m 9:05 / km
slept:7.5 shoes: Inov8 X-Talon 212

Høyås control pick. Ankles feeling fab. Orienteering very rusty especially as I was using a left handed compass which I'm not used to as I left mine at home. Loved running in the forest again :) :)
https://events.loggator.com/jvvBQjmHZIQA674c#!

Cycling 10:05 [1] 4.11 km (24.5 kph) +44m

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