Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m				load
Running	27	16:55:17	120.22	(8:27)	193.48	(5:15)	2514				880.4
Orienteering	12	9:39:27	48.29	(12:00)	77.72	(7:27)	2010	116 /	135c	85%	604.8
Gym	4	2:03:00					30				153.8
Total	40	28:37:44	168.52		271.2		4554	116 /	135c	85%	1639.0

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Monday Mar 31, 2014 #

6 PM

Running 45:00 [3] 8.15 km (5:31 / km)
shoes: Asics Gel 1170

Saturday Mar 29, 2014 #

Event: INT Local Event 5

10 AM

Running race 17:57 [5] 5.01 km (3:35 / km)
ahr:180 max:187 shoes: Asics Gel 1170

Parkrun. Great EUOC turnout. Strong headwind for the first 2.5km and the pushed on the way back, feeling good but outer shins began to hurt for the last km and wasn't up for the sprint finish.

Running warm up/down 16:27 [2] 2.64 km (6:14 / km)
ahr:130 max:145 shoes: Asics Gel 1170

3 PM

Orienteering race 25:16 [4] *** 4.46 km (5:40 / km) +63m 5:17 / km
ahr:165 max:179 spiked:15/15c shoes: Inov Mudroc 290

Int local at Craigmiller. Much nicer at this time of year! Started off feeling a little ill as brunch hadn't quite settled yet but soon that vanished and I was running well. Exactly the same time as Rob!

Friday Mar 28, 2014 #

Note
(rest day)

Thursday Mar 27, 2014 #

6 PM

Orienteering 15:51 [4] 3.42 km (4:38 / km) +50m 4:19 / km
ahr:168 max:181 shoes: Salomon XA Pro 3D

Sprintervals down at the bottom of the mile towards Dynamic Earth. First 4 were very short (400m) and the last one was twice as long. Very high pace and was always mid pack as I couldn't step the pace up and read the map at the same time. On the last one Calum and I missed number three as we went to the wrong inside corner so made it a lot shorter for us, it also had a lot more dead running so could step the pace up :) Absolutely great!

Running 33:35 [3] 4.22 km (7:57 / km) +100m 7:07 / km
ahr:128 max:141 shoes: Salomon XA Pro 3D

Run to and from sprintervals and the distance/rest between each start

Wednesday Mar 26, 2014 #

1 PM

Gym 31:00 [4]

3 PM

Running long 1:25:13 [3] 15.33 km (5:34 / km) +348m 5:00 / km
ahr:134 max:157 shoes: Salomon XA Pro 3D

Just Calum, Jo and I as I think everyone else is taking it easy before the weekends races. Headed down to Blackford, did a lap of Braids and then back around the other side of Blackford. Really sunny and warm :)

Tuesday Mar 25, 2014 #

5 PM

Running intervals 20:49 [5] 5.83 km (3:34 / km)
ahr:171 max:183 shoes: Asics Gel 1170

Feeling good running today, although still feeling a little tired. 6x800/90s 1x1km. Glad I did the extra 1km after being so close to not doing it :)

Running warm up/down 24:37 [3] 4.47 km (5:30 / km) +30m 5:20 / km
ahr:136 max:167 shoes: Asics Gel 1170

Monday Mar 24, 2014 #

6 PM

Running 47:02 [2] 8.51 km (5:32 / km) +150m 5:05 / km
ahr:130 max:167 shoes: Salomon XA Pro 3D

Sunday Mar 23, 2014 #

Event: LOC Cumbrian Galoppen

Note

Fantastic weekend with Seds, everyone was great company,and brilliant orienteering. I don't know where this lack of form on #1s has come from but need to iron it out quickly

11 AM

Orienteering race (Stickle pike) 1:14:03 [4] ***** 10.29 km (7:12 / km) +387m 6:03 / km
ahr:159 max:172 spiked:20/24c shoes: Inov Mudroc 290

No more limestone yay! Had lots of sleep but legs (calfs especially) were burning on the climb to the start. Again #1 was a disaster; lost track of position and ended up on the wrong side of a large U-shaped valley! Wasted 2-3 mins due to hesitation and poor route choice. #3 was terrible route choice; I decided that the best option was to go straight through the boulder fields -_-. Flow improved significantly after that until #20 where I hadn't looked at the contour detail closely enough to notice the control was 15m above my head! #22 I switched off a bit and wasted about 20s. Pretty happy with my race overall in technical terrain.

C • Isn't it a bit far from Edi... 2

1 PM

Running warm up/down 3:56 [2] 0.66 km (5:58 / km) +10m 5:32 / km
ahr:120 max:141 shoes: Inov Mudroc 290

Saturday Mar 22, 2014 #

Running warm up/down 26:44 [3] 3.82 km (7:00 / km) +145m 5:53 / km
shoes: Inov Mudroc 290

Running to and from training throughout the day

11 AM

Orienteering (Arnside Knott) 35:33 [4] *** 5.82 km (6:06 / km) +156m 5:23 / km
ahr:169 max:181 spiked:15/17c shoes: Inov Mudroc 290

Middle distance length course. We ran it as a handicapped race; so I went off about midway, sandwiched between Andrew and Calum. Made I right hash of number 1; went of the path too early and began running down the wrong wall; this wasted about 20s so I saw Andrew coming into the control as I left. Things improved after that and then fought hard on the hill to overtake Ed, Craig and Calum; Tim had overtaken us up the hill but then made a hash of 10 so I was in the lead! Good flow throughout the rest of the course except 13 as It wasn't particularly obvious where the bush was supposed to be.

Area was quite simple with lots of walls and paths to catch you but the race was intense so it was challenging.

1 PM

Orienteering (Hutton Roof) 36:21 [3] **** 4.04 km (9:00 / km) +88m 8:07 / km
ahr:153 max:175 shoes: Inov Mudroc 290

Hector quickly planned us a short control pick which kept us in the forested Limestone area. Not at all used to running across this limestone which made it very tough going indeed. Navigation was significantly more difficult but managed to keep map contact after #2. Was very very slow going across the limestone as it was slippy and ankle snapping

3 PM

Orienteering 1:02:15 [3] **** 9.69 km (6:25 / km) +215m 5:47 / km
ahr:156 max:173 spiked:24/26c shoes: Inov Mudroc 290

We had a set of course 1 maps from the Lakes 2010 which we all ran. I only did up to #26 as there wasn't much to be gained from slogging the final couple of controls in my exhausted state! Absolutely love this area; running is really nice and it's complicated enough that you can't simply cruise. Again was unsure whether or not I hit #1 but then got into the map. Not entirely sure whether I hit #8 but then #9 seemed ok so I guess I must have! #14 I was a little off to the south; the rest of the course was fine.

Very tired by the end of it but happy with the days training.

Thursday Mar 20, 2014 #

7 PM

Running 25:09 [3] 5.07 km (4:58 / km) +93m 4:33 / km
ahr:155 max:180 shoes: Inov Mudroc 290

Run to the far side of Arthur's seat and back for FWTN

8 PM

Orienteering race 38:14 [4] 5.73 km (6:40 / km) +184m 5:45 / km
ahr:162 max:181 shoes: Inov Mudroc 290

Last FWTN of the year, planned by Rona on Whinny Hill. Nice lot of butterfly loops keeping us running around the more interesting bit with lots of changes in direction. Unbelievably my torch didn't break so I actually had a decent race and managed to just scrape a victory :) Less than a minute separating the three of us! 4.7km 220m

Wednesday Mar 19, 2014 #

1 PM

Gym 31:00 [4] +30m
shoes: Asics Gel 1170

Circuits; having Stephen there makes us both push really hard. Can't do a run today as I have to get my lab report done!

Tuesday Mar 18, 2014 #

6 PM

Running 20:31 [5] 5.6 km (3:40 / km)
ahr:167 max:178 shoes: Asics Gel 1170

1.2/2x1/3x0.8 with 2 min rest. I thought this session was really good; I liked how it got shorted each time. Pace was a lot more consistent than previous times and pretty much the same pace. Definitely still felt the weekend in my legs.

Running warm up/down 22:05 [2] 4.02 km (5:30 / km) +30m 5:18 / km
ahr:131 max:167 shoes: Asics Gel 1170

Monday Mar 17, 2014 #

6 PM

Running 44:11 [3] 7.77 km (5:41 / km) +197m 5:03 / km
ahr:144 max:184 shoes: Salomon XA Pro 3D

Down to DVC and back along the top of the Crags and round the back of Arthur's seat. Big group today lots of fun :)

Sunday Mar 16, 2014 #

Event: KFO CompassPoint Scottish O League 1

Note

Really pleased with how my legs have coped with the mileage this week. Remembering back on my first (relatively) large mileage week back in October and I felt exhausted and had nothing left in my legs even half way round SOL6. More recently at the end of January I remember fading badly at the end of the Southern Champs after a slightly larger mileage week. Now after the largest mileage I've ever done in a week I didn't fade at all during the race and at the time of writing this my legs feel tired (obviously) but not completely exhausted. Yay!

12 PM

Orienteering race 1:07:32 [4] **** 9.92 km (6:48 / km) +63m 6:36 / km
ahr:166 max:185 spiked:20/21c shoes: Inov Mudroc 290

SOL 1 at Devilla. Nice overall flow throughout the race apart from the first control which was a catastrophe. Started off well on a good bearing but soon deviated and didn't re-adjust as I saw Stephen and continued on. Hit the large track and it took a few seconds to realise what I'd done; bending way off to the NE and hitting the track. I relocated off the open and after that the race was clean. Dreadful error was not paying any attention at all to my direction! +120% Sasha 8.6km 65m

Running warm up/down 21:32 [3] 2.52 km (8:33 / km) +41m 7:54 / km
ahr:127 max:135 shoes: Inov Mudroc 290

Saturday Mar 15, 2014 #

10 AM

Orienteering 1:20:25 [3] 7.53 km (10:41 / km) +328m 8:46 / km
ahr:142 max:171 shoes: Integrators

Corridor exercise with a very narrow corridor ~25m but with the map beneath but very faint. Was an incredibly tough course, physically and mentally but got on pretty well. Only had one serious disaster where I became disorientated in the dark green and ended up cutting off a significant corner. I didn't use the compass as much as I should have relying too much on ground detail therefore I found it hard when going across areas with little detail.

1 PM

Running warm up/down 26:53 [3] 3.63 km (7:24 / km) +131m 6:16 / km
ahr:135 max:169 shoes: Integrators

Running to and from the bus to the start throughout the day

2 PM

Orienteering 37:38 [4] **** 3.96 km (9:30 / km) +116m 8:17 / km
ahr:164 max:177 spiked:11/15c shoes: Integrators

Training at Sauchie. Short 3.7km course. We had SI which added a competitive aspect. I didn't realise until I'd finished that the dark green was windblown trees and that they were best to avoid them! Could have take significantly better routes to avoid them. Overall flow was quite nice and kept good map contact in the complex areas :)

Thursday Mar 13, 2014 #

4 PM

Running warm up/down 46:44 [2] 7.42 km (6:18 / km) +82m 5:58 / km
ahr:133 max:155 shoes: Asics Gel 1170

5 PM

Running hills 12:00 [5] 3.36 km (3:34 / km) +158m 2:53 / km
ahr:162 max:181 shoes: Asics Gel 1170

2 x 30/60/90/90/60/30s. I was doing it along the footpath but then after a little Kirsten arrived and did it on the grass as it was a lot steeper, so much better! Will definitely do it on the grass next time!

Wednesday Mar 12, 2014 #

1 PM

Gym 31:00 [4]

Circuits with Stephen; he pointed out that there is a huge amount of leg work in the session... I'm not complaining about that!

2 PM

Running 1:39:45 [3] 17.84 km (5:35 / km) +337m 5:07 / km
ahr:136 max:166 shoes: Salomon XA Pro 3D

Oh my god Edinburgh's weather cannot get any better! As a results we couldn't resist doing an extra long run, heading out to Braids, into Buckstone, across to Firhill School and Craiglockhart, and finally back via Morningside. Such a brilliant run :) Had a particularly amusing situation when we were trying to cross the golf course at Craiglockhart but an 8ft was was in the way so we had to run on the course and got shouted at by an angry golfer.

Tuesday Mar 11, 2014 #

6 PM

Running intervals 17:19 [5] 4.8 km (3:36 / km)
ahr:174 max:183 shoes: Asics Gel 1170

4x1.2km/90s. 4:12, 4:20, 4:22, 4:25. Clearly the first one was wayyy to fast! Since it has been such a nice sunny day today, the Meadows was still heaving so there were lots of people lingering about. Setting the pace seemed to have worked a little as at least I never went below 3:40min/km whereas the previous sets of intervals my lowest pace for a rep was 3:48 and 3:42

Running warm up/down 23:35 [2] 4.11 km (5:44 / km) +30m 5:32 / km
ahr:140 max:177 shoes: Asics Gel 1170

Monday Mar 10, 2014 #

1 PM

Running 24:23 [4] 6.17 km (3:57 / km) +70m 3:44 / km
ahr:170 max:187 shoes: Asics Gel 1170

Since it was so sunny I couldn't resist going for a fast run since I haven't had done much this weekend

6 PM

Running 57:00 [2] 9.75 km (5:51 / km) +177m 5:22 / km
ahr:132 max:182 shoes: Asics Gel 1170

Gentle run along to Blackford and back via the top of Marchmont road. Stephen's first ever EUOC training and keeping the pace well and providing additional chat :) Was good to have Kirsten and Charlotte back as well with their tales of Portugal!

Sunday Mar 9, 2014 #

Event: INTrepid Weekend - SoSOL6

Saturday Mar 8, 2014 #

1 PM

Running warm up/down 3:56 [3] 0.79 km (4:59 / km)
shoes: Asics Gel 1170

Running race 30:24 [4] 7.88 km (3:51 / km) +77m 3:41 / km
ahr:166 max:190 shoes: Asics Gel 1170

KB5, was really but windy so not perfect conditions. Could have been a lot faster if I had a small breaky but Pollock brunch is just too tempting!

Thursday Mar 6, 2014 #

5 PM

Orienteering 1:00:00 [3] 6.3 km (9:31 / km) +140m 8:34 / km
ahr:132 max:168 shoes: Inov Mudroc 290

Putting out and retrieving controls for my FWTN on Braids. Rob really kindly helped collect the controls which saved a huge amount of time. Good positive feedback about the course and only a few murmurs about a couple of the controls being blown out of their original position. Surprised how many people were there despite the awful forecast!!

Wednesday Mar 5, 2014 #

1 PM

Gym 30:00 [4]

Circuits set up has changed again. Now there are 8 stations, each with 'a' and 'b'. 25 secs on 'a' then 25s on 'b', and then onto the next station. I'ts definitely shorter but really intense!

3 PM

Running 1:19:23 [3] 15.8 km (5:01 / km) +141m 4:49 / km
ahr:142 max:168 shoes: Salomon XA Pro 3D

No one else was there so was all on my own :(. Decided not to check the control sites for tomorrows FWTN as I thought I'd have been interrupting golfers, I'll leave that till tomorrow! Went down to the canal to Craiglockhart, around to Firhill School; and back via Blackford.

C • My bad! 3

Tuesday Mar 4, 2014 #

6 PM

Running warm up/down 25:43 [3] 4.62 km (5:34 / km) +30m 5:23 / km
shoes: Asics Gel 1170

7 PM

Running intervals 22:15 [5] 6.0 km (3:43 / km)
shoes: Asics Gel 1170

Heart rate monitor not reading again... Again I'm confused why I run faster during a 5km parkrun than when I'm doing intervals despite feeling like I'm going as fast as I can?! I did 6 x 1km with varying times between 3:35 and 3:48. One aspect of it is definitely running with people makes it easier to maintain a pace. Felt good running though :)

Monday Mar 3, 2014 #

6 PM

Running 59:25 [2] 10.58 km (5:37 / km) +121m 5:19 / km
ahr:130 max:166 shoes: Asics Gel 1170

Gentle run with Rob, Simon and Calum. Turned out to be a little longer than normal but oh well!

Saturday Mar 1, 2014 #

9 AM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics Gel 1170

10 AM

Running race (Edinburgh Parkrun) 17:38 [5] 5.03 km (3:30 / km)
shoes: Asics Gel 1170

NEW PB YAY! Again I was lucky and chose a day with amazing conditions :) Didn't feel I was going as quickly as last time, but when I looked at the time at the 4km marker and it said 14:07 I knew it'd be a PB :)

C • New PB as well 4

2 PM

Running warm up/down 4:06 [3] 0.58 km (7:04 / km) +16m 6:13 / km
ahr:129 max:144 shoes: Inov Mudroc 290

Orienteering race 46:19 [4] *** 6.56 km (7:04 / km) +220m 6:03 / km
ahr:156 max:171 spiked:11/17c shoes: Integrators

ESOC local at Corstophine hill. A couple of the controls #11, and #14 were pretty dubious but otherwise it was as expected; map being a bit rubbish and lots of brambles! Run could have been better, but was glad to find that I wasn't too tired from the parkrun this morning :)

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