Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 30 days ending Apr 30, 2018:

	activity	#	time	miles		km		+m	load
	Running	28	21:45:47	126.14	(10:21)	203.01	(6:26)	3345	602.5
	Cycling	8	14:40:08	201.77	(13.8/h)	324.71	(22.1/h)	4195	254.8
	Orienteering	7	7:35:30	45.39	(10:02)	73.05	(6:14)	1762	501.6
	S & C	1	20:00						5.0
	Total	34	44:21:25	373.3		600.77		9302	1363.9
	[1-5]	33	43:07:45
averages - sleep:7.7

5:21

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» now

Monday Apr 30, 2018 #

10 AM

Cycling 2:20:49 52.94 km (22.6 kph) +1104m
ahr:120 max:155 slept:8.5

Cruise around the forest of Dean, pretty damn hilly route!
Throat worse than yesterday, but improved as the day went on

Sunday Apr 29, 2018 #

10 AM

Running 10:57 [1] 1.48 km (7:23 / km) +75m 5:54 / km
slept:7.0 shoes: Inov8 Arctic Talon

Orienteering 1:13:44 [4] 11.73 km (6:17 / km) +236m 5:43 / km
shoes: Inov8 Arctic Talon

Bucs individual
Slow start but no misses. Started to made a few mistakes due to not taking good bearings. Felt i was never really in race mode, just cruising comfortably. Big miss on 30, over shot, double backed, then relocated, probs at least 2 mins.
Throat was sore in the morning, so maybe the beginning of a cold

Running 21:46 [2] 3.26 km (6:40 / km) +115m 5:40 / km
shoes: Inov8 Arctic Talon

4 PM

Cycling 2:23:54 61.97 km (25.8 kph) +489m
ahr:117 max:150

Cruisy cycle with Richard, pretty bad headache for the most part which is quite unusual

Saturday Apr 28, 2018 #

2 PM

Running 12:33 [1] 2.05 km (6:07 / km) +14m 5:55 / km
shoes: Inov8 Arctic Talon

Orienteering 32:17 6.12 km (5:17 / km) +153m 4:41 / km
shoes: Inov8 Arctic Talon

Bucs relay

Running 12:05 [1] 1.72 km (7:02 / km) +15m 6:44 / km
shoes: Inov8 Arctic Talon

5 PM

Running 27:39 [0] 3.14 km (8:48 / km) +59m 8:03 / km
shoes: Inov8 Arctic Talon

Control collecting

Friday Apr 27, 2018 #

7 AM

Running 32:05 5.7 km (5:37 / km) +28m 5:29 / km
ahr:130 max:164 slept:8.2 shoes: Asics GT 1000

Jog and drills

Thursday Apr 26, 2018 #

2 PM

Cycling 1:48:13 44.0 km (24.4 kph) +597m
ahr:114 max:153 slept:7.8

Wednesday Apr 25, 2018 #

9 AM

Running 2:16:57 24.23 km (5:39 / km) +397m 5:13 / km
ahr:120 max:145 slept:8.5 shoes: Saloman Speedcross 4

Long easy run. Lambs and calfs galore. Very hungry by the end

Tuesday Apr 24, 2018 #

12 PM

Running 1:05:15 13.74 km (4:45 / km) +91m 4:36 / km
ahr:134 max:173 slept:8.0 shoes: Asics GT 1000

3 x (5mins (1min), 5 x 30s (30s)) 2min recovery between sets

5min reps were far too slow it seems

Much better than last Wednesday

Monday Apr 23, 2018 #

3 PM

Cycling 1:07:13 30.82 km (27.5 kph) +356m
slept:8.0

Cruisy 1hr around the weald after lunch with Rhys

Sunday Apr 22, 2018 #

10 AM

Orienteering 1:53:11 19.8 km (5:43 / km) +362m 5:14 / km
ahr:151 max:168 slept:8.0 shoes: Inov8 Oroc 340

Long training.
Eridge park SE league. Did a 30 min tempo beforehand to up the duration to at least 90 mins.
Hot day so would definitely have benefited from a drink stop. Couple of stupid errors on 11 and 12, vague area and didn't have solid plans. Lost my gel, think that would have worked a treat as was flagging a lot by the end.

Running 6:23 0.91 km (7:01 / km) +33m 5:57 / km
ahr:131 max:143 shoes: Inov8 Oroc 340

2 PM

Running 32:25 [1] 3.52 km (9:13 / km) +102m 8:03 / km
shoes: Inov8 Oroc 340

Saturday Apr 21, 2018 #

8 AM

Running 14:59 2.5 km (6:00 / km) +36m 5:36 / km
ahr:137 max:151 slept:7.0 shoes: Saloman Speedcross 4

Running 17:30 5.01 km (3:30 / km) +46m 3:21 / km
ahr:177 max:186 shoes: Saloman Speedcross 4

Tw park run
Pleased for 2 reasons: faster than my time at Hobart park run despite it definitely being a slower course. Felt good despite feeling a bit off all week

Running 11:41 2.22 km (5:16 / km) +21m 5:02 / km
ahr:139 max:148 shoes: Saloman Speedcross 4

Friday Apr 20, 2018 #

11 AM

Running 53:15 [1] 9.77 km (5:27 / km) +189m 4:58 / km
slept:7.5 shoes: Saloman Speedcross 4

Easy exploring around whilst mum took gran around the gardens

Thursday Apr 19, 2018 #

6 PM

Running 1:34:16 18.22 km (5:10 / km) +296m 4:47 / km
ahr:137 max:161 slept:7.0 shoes: Saloman Speedcross 4

Gorgeous morning for a long run, loving every minute

Wednesday Apr 18, 2018 #

7 AM

Running 16:07 [1] 2.81 km (5:45 / km) +14m 5:36 / km
slept:6.0 shoes: Saucony Jazz 17b

Easy jog and drills.
Back in the Uk!

4 PM

Running 49:55 10.72 km (4:39 / km) +49m 4:33 / km
ahr:148 max:180 shoes: Saloman Speedcross 4

Mixed intervals
5 x 30s max
3x30s @ 3km pace
1min @ 5km
3min @ 5km
3x 30s @3km
8min @10km
3x 30s @3km
Felt a bit rubbish, blaming on the long journey yesterday and wearing an HR for the first time in a while. Hopefully will quickly improve

Tuesday Apr 17, 2018 #

Note
(rest day)

Back to UK

Monday Apr 16, 2018 #

6 AM

Running 49:30 8.78 km (5:38 / km) +35m 5:32 / km
slept:8.0 shoes: Saucony Jazz 17b

5 x ( 1min at 10km pace, 30s at 3km pace)
2min rest between every rep.
30 deg at 6:30, too hot!

C • Intervals 3

Sunday Apr 15, 2018 #

7 AM

Cycling 32:25 [1] 9.47 km (17.5 kph) +44m
slept:8.0

Running 47:00 5.37 km (8:45 / km) +100m 8:00 / km
shoes: Saucony Jazz 17b

4 x 10s x 3
4 x 20s x 3
and drills

Cycling 44:59 [3] 14.39 km (19.2 kph) +4m

Saturday Apr 14, 2018 #

7 AM

Running 1:33:26 11.09 km (8:25 / km) +372m 7:13 / km
slept:8.0 shoes: Saucony Jazz 17b

Tried to find a track to the top of doi pui. No luck.
Jog/ walked all the way back to the bottom of the mountain

Friday Apr 13, 2018 #

Cycling 1:00:00 [1] 42.0 km (42.0 kph) +50m
slept:7.0

6 AM

Cycling 55:15 [1] 18.53 km (20.1 kph) +100m

Running 38:32 3.32 km (11:37 / km) +39m 10:58 / km
shoes: Saucony Jazz 17b

Hill reps whilst doing a 100km ride... got to break it up a bit

Cycling 2:47:20 [1] 30.6 km (11.0 kph) +1352m

Samoeng Mae Rim loop
Up early as hoped to get most of the ride out the way before it got too hot.
Cycled out looking for breakfast on the go, we were getting a little worried as we couldn't seem to find anything, but after about 5km we found a nice wee outlet. Had no idea what we were buying, opened up the banana leaf to find some kind of chicken paste. A helpful monk told us to buy some sticky rice to go with it... and we were on our way!
Cruisy along the scenic canal ( 3 lane motorway) before turning right towards Samoeng. Not so long later some good hills came into sight - time for hill reps! (we were nicely warmed up by now).
Afterwards, we began to steadily climb. All going well so far. Passed a small heard of elephants which was awesome to see! Began to pull away quite easily from Shallot so calmed it a little - cycling in rural Thailand as a pair was probably more sensible. Finally reached the top after some excellent hairpin bends and lost much of our hard earned climb.
Pit stop at a wee shop, brioche, banana crisps and biscuits we by down nicely, as well as 1L of water... did I mention it was well into the 30s already? Hot!
Climb began straight away, the brioche only lasted a little while, I was flagging, Shallot even more so... some tears were shed well before the climb ended, hitching a lift from one of these passing utes was very tempting! The top would have had a spectacular view, however there's thick smog over all of Thailand so no such view.
Free wheeling down towards Mae Rim we were desperately in need of a refuel. This came in the form of a nice lady's house and 4 bowls of noodles. She thought we wanted to pay after a bowl each, but no, refill please!
This really hit the spot nicely, but we bought half a watermelon s few km later anyway. That was instantly devoured.
More free wheeling down into the valley, and along the canal into central Chiang Mai. Today and tomorrow is Sonkram (Thai New Year). This is celebrated calmly and at home...
Actually it's an enormous water fight, accompanied by music and BBQs. You don't go 5m before being hit by another bucket or water pistol of ice cold water - nothing better when it's close to 40 degrees!
Won't be forgetting this ride in a hurry that's for sure!

C • Cycle 2