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Training Log Archive: Purko

In the 31 days ending Jan 31, 2013:

activity # timemileskm+mload
  Squash16 11:57:00525.3
  Orienteering5 4:34:11 26.31(10:25) 42.34(6:29) 58657 /72c79%304.1
  Gym5 3:48:00270.0
  Running4 1:55:11 16.65(6:55) 26.79(4:18) 291196.9
  Tennis1 55:0027.5
  Cycling1 20:00 1.86(5.6/h) 3.0(9.0/h) 4015.0
  Swimming1 20:0015.0
  Total33 23:49:22 44.82 72.13 91757 /72c79%1353.8

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Thursday Jan 31, 2013 #

9 PM

Squash 45:00 [3]

Wednesday Jan 30, 2013 #

2 PM

Gym 1:00:00 [4]
ahr:157 max:175 shoes: Head M-Grid

Rowing, Spinning, X-trainer.
4 PM

Squash 30:00 [2]
shoes: Head M-Grid

9 PM

Squash 45:00 [2]
shoes: Head M-Grid

3-1 my god I'm tired!

Tuesday Jan 29, 2013 #

4 PM

Running 44:38 [4] 9.7 km (4:36 / km) +74m 4:26 / km
ahr:167 max:178 shoes: Inov Mudroc 290

I decided that this would be more useful than the laps of the field this week as it is soo muddy and I wouldn't really be able to get a decent speed up without slipping over

Monday Jan 28, 2013 #

9 PM

Squash 50:00 [3]
shoes: Head M-Grid

5-1 boom boom boom

Friday Jan 25, 2013 #

5 PM

Note

1st squash coaching went really well, they all seemed to enjoy themselves and I can see the courses being very worthwhile. I didn't actually take part but I learnt a lot about teaching novices :)

Thursday Jan 24, 2013 #

Squash 40:00 [2]
shoes: Head M-Grid

3-4
3 PM

Squash 35:00 [2]
shoes: Head M-Grid

2-3

Wednesday Jan 23, 2013 #

9 PM

Squash 50:00 [4]
shoes: Head M-Grid

League match, 4-1 :)

Tuesday Jan 22, 2013 #

4 PM

Running intervals 29:04 [5] 7.13 km (4:05 / km) +80m 3:52 / km
ahr:168 max:176 shoes: Inov Mudroc 290

Was feeling so good, slightly better grip with the snow than without and so I had some alright times. (5:46)(5:44)(5:46)(5:52)(5:56)
8 PM

Squash 45:00 [3]
shoes: Head M-Grid

Monday Jan 21, 2013 #

9 PM

Squash 45:00 [3]
shoes: Head M-Grid

4-1! Back to normal at last!

Sunday Jan 20, 2013 #

Orienteering (Chartwell) 1:04:20 [4] *** 8.6 km (7:29 / km) +200m 6:42 / km
spiked:12/19c shoes: Integrators

Intelligently I left my garmin at school and so the values are just guessing really, really poor run. The snow kept flying in my eyes, I was continually getting disorientated, the frozen mud was hellish, and I couldn't find the paths. (7.3km)

Saturday Jan 19, 2013 #

10 AM

Gym (Spinning) 1:00:00 [4]

11 AM

Swimming 20:00 [3]

Thursday Jan 17, 2013 #

9 PM

Squash 50:00 [3]
shoes: Head M-Grid

3-2 :)

Wednesday Jan 16, 2013 #

9 PM

Gym 38:00 [4]
ahr:162 max:175 shoes: Head M-Grid

Tuesday Jan 15, 2013 #

4 PM

Running intervals 23:58 [5] 5.67 km (4:14 / km) +71m 3:59 / km
ahr:171 max:185 shoes: Inov Mudroc 290

Again the thick gloopy mud made short work of my trail shoes and left my legs spinning around trying to find grip, I did another lap hoping to do the full 5 next week :) With a great lack of respect for my health and safety I went all out on the last lap and managed to shave 11 seconds off my time! :) (6:01)(6:02)(6:05)(5:50)
9 PM

Squash 45:00 [3]
shoes: Head M-Grid

4-2 at last it's been too long since i won! although I did manage to break a string

Monday Jan 14, 2013 #

9 PM

Gym 40:00 [4]
ahr:165 max:181 shoes: Head M-Grid

Felt soo good, rowing then spinning, was absolutely going for it and I'm very pleased :D

Sunday Jan 13, 2013 #

9 PM

Squash 45:00 [3]
shoes: Head M-Grid

2-3! :@

Saturday Jan 12, 2013 #

Note

Not really enjoying this exam period as I want to get out and do some exercise but I know that the exams are far far more important :(

Thursday Jan 10, 2013 #

9 PM

Squash 45:00 [3]
shoes: Head M-Grid

1-4

Wednesday Jan 9, 2013 #

3 PM

Squash 55:00 [3]
shoes: Head M-Grid

4-5
9 PM

Gym 30:00 [3]
ahr:154 max:174 shoes: Head M-Grid

Tuesday Jan 8, 2013 #

4 PM

Running (Intervals) 17:31 [5] 4.29 km (4:05 / km) +66m 3:47 / km
ahr:174 max:182 shoes: Inov Mudroc 290

Beginning of winter training, interval Tuesdays is going to be so much to look forward to after double Chemistry! The field was disgustingly muddy and was therefore difficult to run without slipping. 3 laps: 5.47 5.47 5.57. I can't say if the times are slow because of the mud or my lack of intensity 5 training... probably a bit of both! Not very much pain, so all is looking good! :)
9 PM

Squash 45:00 [3]
shoes: Head M-Grid

2-3

Monday Jan 7, 2013 #

9 PM

Squash 47:00 [3]
shoes: Head M-Grid

2-4! :( not a good omen for the start of term!

Saturday Jan 5, 2013 #

11 AM

Orienteering (Red House Common) 42:11 [4] *** 6.78 km (6:13 / km) +76m 5:53 / km
ahr:163 max:179 spiked:14/18c shoes: Integrators

SO SOG, first race as a HH member and well erm, it could have gone better! There was a tightness in both calfs and my hip has developed a niggling pain. Not the characteristics for a blinding race, only really number 7 was poor as I didn't follow a bearing, simply look for a patch of woodland in an area of scattered trees! that wasted 3 mins and a similar error on number 6. (5.6km)

Thursday Jan 3, 2013 #

1 PM

Tennis 55:00 [2]
shoes: Head M-Grid

6-4 and 1 tiebreak to me :D must be the first time I've ever won a tennis match!
2 PM

Cycling warm up/down 20:00 [3] 3.0 km (9.0 kph) +40m

Cycling to and from the sports centre
7 PM

Orienteering race (Tilgate and Crawley) 1:00:02 [4] **** 11.16 km (5:23 / km) +54m 5:15 / km
ahr:167 max:188 spiked:16/18c shoes: Inov Mudroc 290

Felt good whilst running except for a slight pain around my right kidney and ofc my knees. Apart from poor route choice to begin with, I made 5 mins of errors in the golf course purely by getting confused with the fairways and forest. I could have been in time however I didn't leave enough time for my sprint finish and so I was 2 seconds late! :(

Tuesday Jan 1, 2013 #

12 PM

Orienteering race (Knole Park) 56:10 [4] *** 9.97 km (5:38 / km) +138m 5:16 / km
ahr:167 max:180 spiked:15/17c shoes: Inov Mudroc 290

New Years day score, with a format of 40's then change at 60 then 50's or visa versa. As the dear fences had recently been removed there was a lot more scope for route choice making the whole area quite significantly more interesting. I didn't spike 2 controls, firstly as I didn't read the contours closely enough in the control circle, and secondly because of a dubious vegetation boundary. I managed to get 17 out of the 21 controls and a poor 3mins of wasted time!
2 PM

Orienteering (Knole Park) 51:28 [2] 5.83 km (8:50 / km) +118m 8:01 / km
ahr:136 max:161 shoes: Inov Mudroc 290

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