Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m				load
Orienteering	10	9:57:03	51.34	(11:38)	82.63	(7:14)	952	91 /	113c	80%	550.3
Squash	11	8:08:00									347.3
Gym	4	2:41:00									120.8
Cycling	1	2:21:32	22.0	(9.3/h)	35.41	(15.0/h)	190				35.4
Running	7	2:15:57	13.78		22.17		295				169.9
Total	32	25:23:32	87.12		140.21		1437	91 /	113c	80%	1223.6

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Sunday Mar 31, 2013 #

12 PM

Orienteering race (Cold Ash & Bucklebury) 1:28:28 [4] **** 14.15 km (6:15 / km) +214m 5:49 / km
ahr:164 max:183 spiked:22/25c shoes: Integrators

JK Individual day 2 at Cold Ash & Bucklebury Common. This was far better than the previous day. A few errors however:
#1 I never really gained map contact until about 2 minutes into the race and was therefore a little hesitant until I found my exact position at the path crossing half way up the hill.
#4 I got to the attackpoint just fine, however I thought that I was looking for a gully not a rootstock as the contour line joins up neatly with the cross hatch. Again I knew I was inside the control circle but I couldn’t pinpoint exactly where. Did the same thing as the previous day by almost going to a new attack point (spur) but not quite and then just doing another loop. Decided to the top of the hill and properly relocate and then take a good bearing. Hey presto it worked immediately.
#15 I should have use the corner of the field near the control as a catching feature and ran towards that. I wasted time looking at the detail just before the control circle trying to find my exact location
#24 I went to a control that loads of people were running into, in the depression 100m to the west of mine. In hindsight I wouldn’t have climbed at all and would have Head NE to the fork and then follow the ride NE to the re-entrant.
(12.3km 270m)

2 PM

Running warm up/down 5:00 [2]
shoes: Integrators

My knee ligament was absolutely killing me so I just did a few stretches and drills before collapsing in the tent.

Saturday Mar 30, 2013 #

Orienteering race (Hambledon) 43:06 [4] **** 7.06 km (6:06 / km) +150m 5:31 / km
ahr:174 max:190 spiked:12/18c shoes: Integrators

JK Individual day 1. Poor race, clean up to #4 and then I lost it. I thought that I had relocated off the junction but in fact I hadn't so proceeded to do another loop. #7 I didn't realise the tree was about 30m from the bush instead of 5. #8 I got distracted and didn't aim off and so did a loop. #11 the map was vague and I didn't pace or follow my bearing so just went downhill and relocated. #16 I didn't pace or follow my bearing and so hesitated a little before seeing the control. (6.3km 310m).

310m is a serious over estimate to the amount of climb!? perhaps it wasn't divided by two or something...

12 PM

Running warm up/down 25:00 [3]
shoes: Integrators

Friday Mar 29, 2013 #

Event: JK 2013

2 PM

Orienteering race (Reading University) 16:39 [5] **** 4.0 km (4:10 / km) +15m 4:05 / km
spiked:16/19c shoes: Inov Mudroc 290

JK 2013 Sprint race (Whiteknights)
Great race, starting 1 min behind Joe Woodley it was my aim to keep him within sight. Started quite hesitantly going to number 1 and soon got into the swing of things. Could have improved number 4 by sticking closer to the building. Same situation on number six I ended up doing a loop instead of retracing my steps. Number 8 I was a little hesitant on because it wasn't quite what I had visualised before hand. On 12 I didn't look at the detail inside the control circle closely enough which resulted in me running around a wall before turning around. On 17 I passed the inlet in the building and continued to the end of the carpark before turning around. Great race. (3.6km 15m)

Running warm up/down 10:00 [3]
shoes: Inov Mudroc 290

Thursday Mar 28, 2013 #

Note

Great week on CCF Easter camp! Still really stiff but am going to get a good nights sleep before tomorrow :) About 16 hours walking over 3 days along with 2 hours climbing and a go ape kinda thing in the ffffreeezing cold!

Thursday Mar 21, 2013 #

2 PM

Note

I would like to go for a run now, however it's my Chemistry coursework deadline tmoz and I frankly have to do it... grr how annoying

9 PM

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

2-3

Wednesday Mar 20, 2013 #

3 PM

Gym 40:00 [3]
ahr:145 max:174 shoes: Head M-Grid

8 PM

Squash 40:00 [3]
shoes: Head M-Grid

0-3 then I won a game. Damn John Barker is good!

Tuesday Mar 19, 2013 #

5 PM

Running intervals 28:21 [5] 7.11 km (3:59 / km) +100m 3:44 / km
ahr:166 max:179 shoes: Inov Mudroc 290

I brought back half the field with me! My legs were spinning at the bottom of the field and I came back with the front of my legs mud free and the back just completely caked. It was ridiculous, so I'm quite please with the resulting times :) 34, 40, 43, 41, 43

9 PM

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

3-2 woo :)

Monday Mar 18, 2013 #

9 PM

Gym 31:00 [3]
ahr:150 max:178 shoes: Head M-Grid

Absolutely destroyed it today, no idea why it felt so easy, but I did what I normally do on the bike in exactly half the time!!! weirddd

Sunday Mar 17, 2013 #

11 AM

Orienteering race (Chelwood ) 1:15:57 [3] *** 10.69 km (7:06 / km) +118m 6:44 / km
ahr:144 max:171 spiked:21/27c shoes: Integrators

Yvette Baker trophy

Felt properly grim after Helena's party and therefore I wasn't expecting much, I made several careless errors and stupid mistakes and therefore wasted 7+ minutes...

Saturday Mar 16, 2013 #

11 AM

Orienteering 2:00:00 [2] 10.0 km (12:00 / km) +100m 11:26 / km
shoes: Integrators

Putting out and collecting controls for the Hemspted KOL. It's a shame that on my first event the weather was absolutely foul and only 47 people turned up but at least everyone said the courses were well planned and challenging.

Thursday Mar 14, 2013 #

9 PM

Squash 40:00 [3]
shoes: Head M-Grid

1-3 Good match against Greg Smith

Wednesday Mar 13, 2013 #

2 PM

Gym 50:00 [3]
ahr:151 max:176 shoes: Head M-Grid

Did it in the reverse order and so the rowing came last, which proved extremely hard and I could only do 10 mins! Very odd...

4 PM

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

Very few people turned up to squash club and so we were able to have some good games and teach them well, I gave them the advantage by me playing english rules and they go by american, one game was close to a loss!

9 PM

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

1-4... I'm convinced Rhys has had some secret training I don't know about

Tuesday Mar 12, 2013 #

4 PM

Gym 40:00 [3]
ahr:148 max:175

It took ages to get the key as I had to go all the way up to Rammel :(

9 PM

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

3-2 against Ian Manning :)

Monday Mar 11, 2013 #

9 PM

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

4-2!! :D

Sunday Mar 10, 2013 #

11 AM

Orienteering race 1:03:36 [4] **** 9.44 km (6:44 / km) +70m 6:30 / km
shoes: Integrators

Saturday Mar 9, 2013 #

2 PM

Orienteering race 28:49 [4] 5.9 km (4:53 / km)
shoes: Integrators

8 PM

Orienteering race 17:32 [4] 2.88 km (6:05 / km)
shoes: Integrators

Thursday Mar 7, 2013 #

9 PM

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

2-3... I'm not doing too well recently!

Wednesday Mar 6, 2013 #

Note

I'M A TRAVELLING RESERVE FOR INTERLAND WOOOOOOOOO!!!

2 PM

Running 21:31 [3] 4.1 km (5:15 / km) +61m 4:53 / km
ahr:149 max:163

Running to Hempsted forest

3 PM

Orienteering (Hemsted) 1:20:33 [1] *** 8.66 km (9:18 / km) +166m 8:29 / km
ahr:117 max:149

Checking the controls for next weekends KOL. Some of the maps was a little wrong, but that can only be expected, happy with my planning in some places and a little annoyed in others. The brambles in one area were particularly horrific. For some reason when I'm not in a race I cannot force myself to run at anywhere near race pace.

5 PM

Running 19:04 [3] 3.83 km (4:59 / km) +34m 4:46 / km
ahr:158 max:172

Running back from Hempsted

9 PM

Squash 45:00 [3]

Such a good match!! I won 3-2 and we were both playing really well, I just out did him on endurance

Tuesday Mar 5, 2013 #

4 PM

Running intervals 27:01 [5] 7.13 km (3:47 / km) +100m 3:32 / km
ahr:170 max:184 shoes: Inov Mudroc 290

SOOOO good, best session I've ever had which is looking promising. The ground had dried out and was therefore fast leading to the quick times. 5:21 5:24 5:29 5:22 5:25

Monday Mar 4, 2013 #

9 PM

Squash 53:00 [3]
shoes: Head M-Grid

5-2, we were back a little late and so the house master and duty staff got unnecessarily annoyed and threatened us with some stupid idle threats.

Sunday Mar 3, 2013 #

10 AM

Orienteering race (Worth Lodge) 1:02:23 [4] *** 9.85 km (6:20 / km) +119m 5:58 / km
ahr:164 max:184 spiked:20/24c shoes: Integrators

Could have been better, I wasted time on the first control by not following a bearing (30s). Then later on 10 I should have aimed off and didn't, wasting about 1 minute. On 19 I went off in the wrong direction and got stuck in a dark green patch wasting about 2 minutes. Finally on the finish leg I wasn't concentrating and followed competitors on the green course, thus getting stuck in another green bush, wasting a further minute. That's a total of 4:30 :(

In fact that could have been a lot better (8.8km 300m)

Saturday Mar 2, 2013 #

1 PM

Cycling 2:21:32 [1] 22.0 mi (9.3 mph) +190m
ahr:98 max:171

Cycling around Hyde park and Regents park with Becky. Too many people to have any decent intensity, effectively this was training in learning how to ignore cold hands for a long time :)

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