Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m				load
Cycling	12	4:04:00	50.11	(12.3/h)	80.64	(19.8/h)	968				245.0
Tennis	3	3:30:00									157.5
Orienteering	4	3:20:32	17.09	(11:44)	27.5	(7:18)	928	59 /	73c	80%	223.6
Squash	3	3:00:00									135.0
Running	3	2:43:12	20.72	(7:53)	33.34	(4:54)	640				140.5
Walking	4	4	29.67	()	47.75	()	2480				0.0
Total	28	16:37:48	117.58		189.23		5016	59 /	73c	80%	901.6

1:58

0:00

» now

Friday Aug 31, 2012 #

Note

Actually quite impressed how much I've done this week without noticing it! :O

6 AM

Cycling 10:00 [3] 3.2 km (19.2 kph) +32m

4 PM

Cycling 10:00 [3] 3.2 km (19.2 kph)

5 PM

Tennis 1:30:00 [3]
shoes: Asics Gel 1160

1-1

Thursday Aug 30, 2012 #

4 PM

Cycling 10:00 [2] 3.2 km (19.2 kph)

5 PM

Tennis 1:00:00 [3]
shoes: Asics Gel 1160

Won my first set in so long! :D

6 PM

Cycling 10:00 [3] 3.2 km (19.2 kph) +32m

Wednesday Aug 29, 2012 #

8 PM

Running 1:08:00 [3] 13.2 km (5:09 / km) +220m 4:45 / km
shoes: Asics Gel 1160

Tuesday Aug 28, 2012 #

1 AM

Cycling 10:00 [3] 3.2 km (19.2 kph) +32m

12 PM

Squash 1:00:00 [3]
shoes: Asics Gel 1160

8-2

Cycling 10:00 [2] 3.2 km (19.2 kph)

Massive traffic jam so was hopping on and off the pavement annoying all the drivers no doubt!

Monday Aug 27, 2012 #

11 AM

Orienteering race (Troutsdale Brow) 54:10 [3] *** 7.77 km (6:58 / km) +204m 6:10 / km
shoes: Inov Mudroc 290

1hr harris relay team score to finish the weekend off, Decided that I'd mop up the controls in the South East before finishing off the spine of 4 remaining controls. Turned out that we actually came 3rd on the men's open which was a turn up for the books! Great wekend overall :)

Sunday Aug 26, 2012 #

2 PM

Orienteering (Troutsdale Brow) 58:22 [4] **** 7.74 km (7:32 / km) +373m 6:05 / km
spiked:16/21c shoes: Inov Mudroc 290

Hoping to somehow gain 10mins on Richard and Chris today I knew I'd have to have some demonic run. Started off poorly with Kenny Leitch catching me up on the first control even though he started a min behind me and then beating me to the second. He then went and mucked up number 3 at which point my run significantly improved. I was feeling much braver for some reason and som spent a lot more time off the path which proved to be a good plan, saw Richard as I exited a loop and he cam into it which meant that somehow I'd lost 4 mins on him! :o powered on up the hill as I heard Chris shout my name (I thought it was Richard so that just speard me on faster!) Could have improved my time quite a bit if I had slowed down and read the map more carefully... But in the end I won the M18 on day 2 so wasn't too fussed! (6.6km 190m)

Saturday Aug 25, 2012 #

12 PM

Orienteering race (Bakers Warren) 1:14:34 [4] **** 10.17 km (7:20 / km) +328m 6:19 / km
spiked:19/24c shoes: Inov Mudroc 290

Was feeling pretty average at the beginning at the start following a damp nights camping and a long walk to the start, then I realised I'd left my control description holder at the clothing dump it wasn't a brilliant start. Leg 1 began with a steep descent along a slippery road and then into a muddy ditch, nevertheless I got the first 4 with few dramas. I was taking the worst routes EVER in the first half of the race, starting off with 4-5 I took an elongated path route when I know the I'm just as fast through dense forest. 6-8 good; but then on 9 I made a similarly poor path route choice when there was another path that went right up to it. I didn't choose an attack point either and so wasted about 6 mins on that leg alone!. Typically after a massive time waste I wanted to make it up by sprinting ahead... but this was a poor choice as I didn't look at the map and simply ran up the hill and hope, ending up far two high wasting another couple of mins. The run significantly improved from that point on... Except for 16 where I didn't aim off and so had the classic should I go left or right on the earth walll and made the wrong choice! (7.0km 215m)

Friday Aug 24, 2012 #

Event: White Rose Weekend

7 PM

Orienteering race (Fairy Wood) 13:26 [4] **** 1.82 km (7:23 / km) +23m 6:57 / km
spiked:24/28c shoes: Inov Mudroc 290

Very novel sprint event format because it was on a 1 to 1000 scale with 1m contours. I didn't take the contour interval into account for the 1st three controls and so was expecting contour features to be a little larger. As Rich, Chris and I only started within 3 mins of eachother I quickly caught Rich up and as I made a small error on 2 and 3 Chris caught me up. This resulted in me leading a train of the three of us as Richard couldn't do the rapid micro orienteering and Chris didn't want to overtake. I was a little annoyed when I found out that Chris came third overall, but there was nothing I could do in the end.

Monday Aug 20, 2012 #

7 PM

Running (8x500) 14:30 [5] 3.9 mi (3:43 / mi)
shoes: Asics Gel 1160

Evening intervals ith the Harriers, I forgot to put the garmin on for the first 500m and so will have been an extra bit longer. I stupidly ate a wrap 20mins before so had a very significant stich for the whole session as well

Sunday Aug 19, 2012 #

10 AM

Running long (Eridge) 1:20:42 [3] 13.86 km (5:49 / km) +420m 5:03 / km
shoes: Asics Gel 1160

Long hot run with the harriers, starting from Eridge station and we made our way to the beginning of the ashdwon forest... followed by a nice bbq :)

Saturday Aug 18, 2012 #

1 PM

Tennis 1:00:00 [3]

Wednesday Aug 15, 2012 #

4 PM

Cycling 40:00 [3] 12.8 km (19.2 kph) +100m

Cinema and back to see The Bourne Legacy!!!

Tuesday Aug 14, 2012 #

6 PM

Cycling long 1:58:00 [4] 38.0 km (19.3 kph) +572m

Long route from my house to knole park and back via 7oaks weald, was a little more prepared this time and so actually brought drink and food :) knees ached a little by the end though!