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Training Log Archive: Purko

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m				load
Orienteering	7	6:48:57	35.95	(11:23)	57.85	(7:04)	1353	80 /	94c	85%	484.0
Running	8	5:55:01	43.4	(8:11)	69.85	(5:05)	694				419.9
Gym	6	3:32:00									225.0
Swimming	2	51:00	1.24	(41:02)	2.0	(25:30)					38.3
Total	22	17:06:58	80.59		129.7		2047	80 /	94c	85%	1167.2

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Saturday May 31, 2014 #

Event: British Orienteering Championships

1 PM

Orienteering race 1:33:13 [4] **** 11.99 km (7:46 / km) +295m 6:55 / km
ahr:170 max:186 spiked:16/20c shoes: Inov Mudroc 290

British Champs in the North East at Thrunton Wood and Callaly. Very physical and hot made for a tough race. Having developed a bit of a cold and after being on reduced training for the last 5 weeks I faded away at the end.

#1 wasn't brilliant, I overshot it and had to return back wasting 0:30. Major error at 5 as I tried to take a bearing through thick green and so deviated from the bearing. Didn't relocate very quickly and so wasted 3:15 at least. Later errors of #14 and #15 were due to laziness. 10km +380m +125% Aidan

Friday May 30, 2014 #

1 PM

Gym 31:00 [4]

Circuits. Starting to feel a little under the weather so this was actually quite hard. Hopefully this sore throaty thing won't get any worse

Thursday May 29, 2014 #

3 PM

Running 12:00 [5] 2.8 km (4:17 / km) +252m 2:57 / km
ahr:164 max:185 shoes: Inov Mudroc 290

2 x 30/60/90/90/60/30s. Was not as bad as I anticipated since there was a strong wind pushing me up the hill; so in fact was quite enjoyable :)

Running 38:22 [3] 4.86 km (7:54 / km) +93m 7:12 / km
ahr:135 max:152 shoes: Inov Mudroc 290

Wednesday May 28, 2014 #

12 PM

Orienteering 11:49 [3] 1.44 km (8:12 / km) +67m 6:39 / km
shoes: Salomon XA Pro 3D

Rob's training score course, things got pretty intense as I only had 12minutes!

Tuesday May 27, 2014 #

6 PM

Running intervals 25:56 [5] 6.8 km (3:49 / km)
ahr:172 max:182 shoes: Brooks Vapor

400/600/800/1000/1200 and down again. Slow but cannae really expect to be any quicker after the last months' training. Shin wasn't hurting too much after which is good :)

Running 33:22 [3] 6.28 km (5:19 / km) +128m 4:49 / km
ahr:142 max:153 shoes: Brooks Vapor

Running from the gym to the Meadows and back. And up to King's. Shame that the KB pub quiz wasn't on so I didn't have to run all the way up to King's past the flat... but at least we got Dominos instead :)

Sunday May 25, 2014 #

11 AM

Orienteering 42:35 [3] **** 6.5 km (6:33 / km) +203m 5:40 / km
ahr:173 max:185 spiked:26/27c shoes: Inov Mudroc 290

Scotish Relay Champs at Newtyle Hill. Much much better than yesterday :) A lot my hydrated and it was a little cooler so running was comfortable. Was So glad that Crawford didn't take us up the hill that the JK did. Only error was on #6 when I got confused with the paths and the and veered southwards but quickly realised and pushed through the green. Chris Andrew and I came 3rd, to INT and FVO. 5.8km 280m

Running warm up/down 5:36 [2] 0.58 km (9:39 / km) +2m 9:29 / km
ahr:121 max:131 shoes: Inov Mudroc 290

Saturday May 24, 2014 #

Event: Scottish Championships - Individual (UKOL)

2 PM

Orienteering race 1:11:12 [4] **** 11.26 km (6:19 / km) +216m 5:46 / km
ahr:168 max:187 spiked:20/25c shoes: Inov Mudroc 290

Scottish Champs individual at Dalnamien. After a week of barely running and a quite a few celebrations I was not feeling particularly great. Was alright for the first half and then I ran out of juice and was very dehydrated and was just running blindly and hoping to hit the control... not very successful. 3rd M20. 10.5km 230m +120%

Thursday May 22, 2014 #

4 PM

Gym 40:00 [4]
ahr:144 max:176

Tougher than normal, but so glad I did it. 20min row and 20min spin

Wednesday May 21, 2014 #

7 PM

Running intervals 20:13 [5] 5.4 km (3:45 / km)
ahr:172 max:183 shoes: Brooks Vapor

3 x 1.2/90s. 3 x 0.6/60s. Meadows was jammed with people having bbq etc so just ran around the very edge as it was less busy. Doing intervals on my own is always slower as I don't have anyone to run against :( Shin still hurting... was good though

Running 19:43 [3] 3.76 km (5:15 / km) +30m 5:03 / km
ahr:136 max:145 shoes: Brooks Vapor

Tuesday May 20, 2014 #

Note

This entire week is going to be a bit of a disaster training wise... but I'll endeavor to get some done!

Sunday May 18, 2014 #

3 PM

Swimming 25:00 [3] 1.0 km (25:00 / km)

I loosened my goggles a bit which seemed to help with the headache, it wasn't nearly as bad as previously. VERY busy so could have been faster :) and the lanes seemed to have been set up wrong.

Saturday May 17, 2014 #

10 AM

Running race 17:44 [5] 5.0 km (3:33 / km)
ahr:183 max:190 shoes: Brooks Vapor

Had a brilliant run today at the Parkrun :) Thaanks to Simon for another lift there and back which is super helpful :) almost got a new PB which was nice, if only I could find the motivation to step up for the last km I'd easily have made it! Nice to know 17:38 isn't unreachable hehe

Thursday May 15, 2014 #

Running 1:20:40 [4] 16.92 km (4:46 / km) +159m 4:33 / km
ahr:154 max:183 shoes: Brooks Vapor

Sprintervals around the Steils and Oxgangs. Fairly long run out there but was worth it. After the last one my shin throbbed for a little while but then it faded away. Ran it under the cold shower for 4-5mins when I got back as well. Was nice to get out and run a considerable distance again :)

Wednesday May 14, 2014 #

1 PM

Gym 30:00 [4]

Circuits same as last week, really good as always :) Noticeably emptier as people are heading home after exams already

Tuesday May 13, 2014 #

6 PM

Running intervals 3:24 [5] 1.21 km (2:49 / km)
ahr:147 max:183 shoes: Brooks Vapor

Did the haries intervals today. Incredibly short but still feel I gained something. Was going to be 10 200s. But it was a little slippy on the second half and so we changed to 100s after four. Only did 8 in the end but I feel that I should incorporate sprints after every interval session; very useful in showing that you can run at that speed and building strength.

Running 56:10 [3] 7.38 km (7:37 / km)
ahr:138 max:164 shoes: Brooks Vapor

Running there, back, and back from after each sprint. I've never experienced heavier and more sudden showers than this evening... madness!

Monday May 12, 2014 #

6 PM

Note

Had a bit of a disaster today, I was going to go for a steady run at 6, but lay down for a little nap at 5:20... and didn't wake up till 6:30! Oh well haha, good solid day in the library

Sunday May 11, 2014 #

4 PM

Orienteering 52:05 [4] 6.89 km (7:34 / km) +248m 6:24 / km
ahr:149 max:174 shoes: Inov Mudroc 290

Sprintervals that Nixon planned on Thursday. Ran them with Calum; very sloppy in several places but was really good. Fantastic views from the seat.

Friday May 9, 2014 #

7 PM

Orienteering 1:14:39 [4] 12.33 km (6:03 / km) +70m 5:53 / km
ahr:154 max:187 shoes: Brooks Vapor

Sprintervals planned by Tess in Livingston. Really good and fun. 6 sprints of about 1km and a jog in between. Ate too much too soon to running so had a stitch for about half of it. After having a rest week the pain in my shin is only noticeable if I apply a lot of pressure directly on it; no trouble when running.

Wednesday May 7, 2014 #

1 PM

Gym 31:00 [4]
shoes: Head M-Grid

Circuits with Stephen, feeling pretty good and not as noticeable shin pain when doing side squats as the last time I did it.

Tuesday May 6, 2014 #

6 PM

Running 12:30 [5] 3.35 km (3:44 / km)
ahr:168 max:184 shoes: Brooks Vapor

Planned on doing 3x3min, 2x2min, 1min. But accidently pressed start/stop which screws up the programme and skips something... so only did 2x 3min, 2x2min, 1:30 and 1min. Worked well with Paddy as we were able to start/stop in the same place :) So slow ahh

Running 29:21 [3] 5.51 km (5:20 / km) +30m 5:11 / km
ahr:144 max:165 shoes: Brooks Vapor

Monday May 5, 2014 #

3 PM

Gym 40:00 [3]
ahr:152 max:177 shoes: Head M-Grid

20min rowing and spinning intervals.

Physio was pleased that I came when I did as it would eventually develop into a stress fracture if I didn't do anything about it. Ultrasound confirmed there was no stress fracture. Said to reduce mileage slightly but not completely... 15-20miles until pain has completely gone and build up from there as long as there is no pain. Several stretching and strengthening exercises to do. Also said I should get some new insoles.

Sunday May 4, 2014 #

Event: Northern Championships (UKOL)

1 PM

Orienteering race 1:03:24 [4] ***** 7.44 km (8:31 / km) +254m 7:17 / km
ahr:167 max:182 spiked:18/22c shoes: Inov Mudroc 290

Northern Champs at Blake Holme and Gummer's How.

Area was lush, a lot like Sauchie :) That's where the niceties end...

Pretty terrible run to be honest. Wasted 1:45 on #2 by deviating from the bearing/ trying to read the map too hard. 1:30 on #3 by deviating off the bearing. 1:40 on #6 by not going to the attack point. 1:35 on #13 as didn't read to contours closely enough to see the re-entrant started at the top of a 15m bank. 6:30 wasted in total. I can't say that I was in a particularly good focussed mindset for the race... just was happy to be out of Edi and exams :) Michael had a storming run coming home in 56:07 to take the lead.

3km walk to the start and back was not ideal, especially as we were walking past soo many empty parking spaces!!

Hopefully got onto Gothenburg, will be my first tour! :D

Saturday May 3, 2014 #

4 PM

Gym 40:00 [3]
ahr:146 max:177

20 mins rowing and 20mins spinning.

Friday May 2, 2014 #

5 PM

Swimming 26:00 [3] 1.0 km (26:00 / km)

As always I got a headache after a little while... don't really know what causes it. No records broken, but that could hardly be expected

Thursday May 1, 2014 #

Note

Sprintervals didn't happen... So just rested and did some serious cramming. Thinking I might go for a swim tomorrow after the exam

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