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Training Log Archive: Purko

In the 31 days ending Oct 31, 2014:

	activity	#	time	miles		km		+m				load
	Running	20	14:30:56	89.38		143.85		1413				645.1
	Orienteering	12	8:11:42	52.17	(9:25)	83.96	(5:51)	1415	172 /	215c	80%	527.2
	Gym	10	7:50:00									340.0
	Cycling	1	2:00:00									90.0
	Total	37	32:32:38	141.55		227.81		2828	172 /	215c	80%	1602.3
averages - sleep:7.3

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Thursday Oct 30, 2014 #

7 AM

Gym 50:00 [3]
slept:7.5

Standard thoracic WU, seated box jumps, inch worm, monster band, single leg squat, bridge.

3 X 5 pull ups with med ball slams
3 X 5 BS (50 60 70) with box jumps
3 X 8 DL (50 55 60)

3 X 10 curl and press (7 8 8)
40s F:L:R plank no break. Much room for improvement

Felt great, knee hurt during the back squat

5 PM

Cycling 2:00:00 [3]

Don't normally log cycling unless it's an anomaly. Putting out and retrieving controls for the FWTN in Dean Village. Lots of discussion about routes by all the competitors after their runs which was nice to see. My lack of local knowledge + not pre checking control sites led to a few minor issues... but the major problem of the night was avoided due to some very last minute map reprinting.

Note

Physio has said roll morning and evening, making sure to wait on the painful bits until it goes away then continue. X 3 for front, middle and back of ITB.

Re-booked it for 3:15 on Thursday the 13th Nov to check progress

Wednesday Oct 29, 2014 #

2 PM

Running 1:21:00 [3] 15.5 km (5:14 / km) +305m 4:45 / km
ahr:132 max:163 slept:8.5 shoes: Salomon XA Pro 3D

Down innocent railway, through Craigmillar, round Braids and back around Blackford.

Knee not hurting beforehand but after about 30mins began to notice it again. A dull ache now really, fairly sure it's ITBS, will see what physio thinks tmoz

C • I think I have the same pro... 1

Tuesday Oct 28, 2014 #

7 AM

Gym 45:00 [3]
slept:6.7

WU in the circuit gym, lots of jumping over hurdles and seated box jumps.

Performance gym

3 X 5 BS 60 65 70
3 X 8 DL 50 60 60 (only did the last two as the full 8 as I thought it was 3 X 5 for the first set)
Minging 40s X 3 Plank F:L:R. Felt like I'm getting more control at last

4 PM

Gym 45:00 [3]
ahr:148 max:177

18 min spinning 4 X HR up to 175.
15 min rowing 45s hard 1:15 rest
12 min X trainer steady

Monday Oct 27, 2014 #

10 AM

Gym 45:00 [3]
ahr:134 max:161 slept:8.5

22:30 spinning
22:30 rowing

Slight reduction in knee pain

Fasic booked for 4:15 Thursday

Sunday Oct 26, 2014 #

Note
slept:6.0 (rest day)

Resting knee as still hurts a little so just going to stretch and roll and see what it's like in the morning

C • Resting your knee 3

Saturday Oct 25, 2014 #

2 PM

Running race 9:51 [5] 3.0 km (3:17 / km) +5m 3:15 / km
ahr:178 max:190 slept:6.0 shoes: Integrators

Manchester Relays. Pleased with my run, paced it well, maybe could have gone just a wee bit faster but got my aim of sub 10 mins.

It should be 3km...

Running warm up/down 20:49 [3] 3.48 km (5:59 / km) +7m 5:55 / km
ahr:135 max:162 shoes: Integrators

Made sure I did a proper warm up to make sure my knee would be ok

Friday Oct 24, 2014 #

Note
(rest day)

Was going to go for a long run but knee hurts a little so just resting. Manchester tomorrow!

Thursday Oct 23, 2014 #

7 AM

Gym 50:00 [3]

Standard needle threading WU

4 X 5 DL was supposed to be progressive but I forgot so did (60 60 62.5 65). Medball slam inbtween each rep.
4 X 5 progressive barbell row (20 25 30 35) with seated box jumps inbetween each.

Plate circuit 3 X 40s per exercise... getting more manageable.

6 PM

Orienteering 19:40 [4] *** 4.42 km (4:27 / km) +32m 4:18 / km
ahr:144 max:164 spiked:22/24c slept:5.5 shoes: Brooks Vapor

Really good sprint relay training planned by Nixon. Poor route to #1, just saw the route I new and ran not realising there was a shorter one. #14 Could have cut throught George Square saving climb and distance. 2nd to Andrew

Running 23:05 [3] 4.49 km (5:08 / km) +30m 4:58 / km
ahr:130 max:152 shoes: Brooks Vapor

Run to DVC and cool down

Wednesday Oct 22, 2014 #

2 PM

Running 1:30:03 [3] 16.4 km (5:29 / km) +268m 5:05 / km
ahr:126 max:157 slept:10.8 shoes: Salomon XA Pro 3D

Out to Braids via the Braids hotel, half a reverse loop then to the top of Blackford and a lap of the meadows to finish off. Andrew was forced to cut back early due to tight hammys

Tuesday Oct 21, 2014 #

7 AM

Gym 45:00 [3]
slept:7.0

No running warm up today. Circuit Gym:
4 x 5 pull ups, eventually will get this properly
OH press, started on 25kg and that became very tough after the first 10 so then did with 20kg. 3 x 10.
3 x 10 barbell sit ups 15kg.
During the seated box jumps Andrew misjudged it just a wee bit and clattered to the floor bruising his knee. It was very amusing, but looked fairly painful!

Performance gym:

4 x 5 BS 60kg
Plank F:L:R 40s each X 2. Fighting more than last week by the end

6 PM

Running intervals 18:00 [5] 5.21 km (3:27 / km) +10m 3:25 / km
ahr:168 max:180 shoes: Brooks Vapor

Probs the last high intensity session for a wee while. Fartlek 2 min rest in between 4,4,3,3,2,2 mins. Richard was there so had someone to run with and useful for pacing. Got a slight stomach pain during the 1st 2min, think it was because the HR monitor strap was too tight

Running warm up/down 40:00 [2] 6.4 km (6:15 / km) +38m 6:04 / km
ahr:130 max:168 shoes: Brooks Vapor

WU WD and jog recovery

Monday Oct 20, 2014 #

Note
slept:7.4

Despite being really tired I woke up earlier than I was hoping and couldn't get back to sleep.

6 PM

Running 1:05:45 [2] 11.56 km (5:41 / km) +198m 5:14 / km
ahr:119 max:150 shoes: Brooks Vapor

Down to Calton hill, along the A1, back to Holyrood and then round the seat clockwise to Pollock. A little longer than ideal tbh.

C • CALTON HILL 4

Sunday Oct 19, 2014 #

10 AM

Orienteering race 46:46 [4] **** 8.33 km (5:37 / km) +50m 5:27 / km
ahr:171 max:178 spiked:18/20c slept:7.0 shoes: Inov Mudroc 290

SHI relays Forvie Sands running 1st leg +0:50 9th.

Andrew, Richard and I decided to enter last minute as it was pretty much the same length as the brown, but more fun and competitive. I ran 1st, Richard 2nd, Andrew last.

Completely different to yesterday. Wasn't too sure whether or not I'd have the pace in my legs after the enormous effort of yesterday but they seemed to deal with the heather and marram grass fairly well, only stacking it twice. Was just running my own race the entire time and used everyone else's pace to motivate me to keep going quickly. One small error on #8 I got to the control and read the number for #9 so ran out the depression, read it again and realised it was my control +0:10. One large and very irritating error on the second last control; got swept up in the moment of the spectator control and didn't read the contour detail in the control circle so just ran around in the circle before looking at my map and going to the control +0:40.

So pleased with this :)

Running warm up/down 20:00 [3]

Saturday Oct 18, 2014 #

10 AM

Orienteering race 2:25:30 [3] **** 18.3 km (7:57 / km) +845m 6:28 / km
spiked:16/29c slept:7.0 shoes: Inov Mudroc 290

Race the Castles SOL 7 Balmoral. This was an interesting experiment to see if I could do a full length long without breaking down. Found out I couldn't. I didn't have my garmin on so had no idea of the time, but can pinpoint that it was around the 65/70 minute mark that my mind began to go and started making lots of silly mistakes and hesitations simply because I wasn't reading the map. It was after around 1hr50 that I physically began to struggle and it was just a slog from then on out.

Glad I did it, but don't really want to do another proper long for a while haha

C • Time 4

Friday Oct 17, 2014 #

Note
slept:8.0 (rest day)

Thursday Oct 16, 2014 #

7 AM

Gym 50:00 [2]
slept:7.5

Did a jumping test during the WU and best was 21.8.
DL 4 X 5 60kg.
BP 4 X 5 45kg
Plank F:L:R 30s each 3 x no break, was very close to collapsing at the end! Quite tough but enjoyed it nonetheless.

4 PM

Running 13:24 [3] 2.43 km (5:31 / km) +31m 5:11 / km
ahr:125 max:156 shoes: Brooks Vapor

Run to and from informatics

7 PM

Orienteering 37:33 [4] *** 7.74 km (4:51 / km) +93m 4:35 / km
ahr:154 max:170 spiked:18/25c shoes: Brooks Vapor

FWTN 1 Edinburgh City. Really awful, not paying any attention to what I was doing. Should approach them more focused to get the most out of them.

Wednesday Oct 15, 2014 #

2 PM

Running 1:36:00 [2] 19.3 km (4:58 / km) +119m 4:50 / km
ahr:119 max:164 slept:8.5 shoes: Brooks Vapor

Down the burn all the way to the beach where we ran along the sand for 1.3km which was great fun. Then did a full lap of the meadows and Bruntsfield to get some more distance. Really good

Tuesday Oct 14, 2014 #

Running 41:51 [3] 7.59 km (5:31 / km) +26m 5:25 / km
ahr:137 max:166 shoes: Brooks Vapor

WU/WD and jog recoveries

Note

I uploaded the EUOC video to Youtube to save it there for eternity. If you're interested you can see it here

https://www.youtube.com/watch?v=HU9zKlcMB7k

7 AM

Gym 45:00 [3]
slept:7.2

Despite getting a comparatively long sleep to previous gym days, I was beginning to fall asleep in the unit ops lecture... need to get more! Session was fun, for no reason Steve designated me as "leader" and so I ended up leading the first half. 3 X 8 OH 20kg. 4 X 5 BS 55kg. Much rolling

6 PM

Running intervals 16:00 [5] 4.62 km (3:28 / km) +5m 3:27 / km
ahr:166 max:177 shoes: Brooks Vapor

Fartlek pyramid 1,2,3,4,3,2,1 with 2 min jog recovery. Again running slower than would be with the Haries, need to try and push myself harder when on my own

Monday Oct 13, 2014 #

6 PM

Running 54:30 [3] 10.48 km (5:12 / km) +70m 5:02 / km
ahr:120 max:152 slept:10.0 shoes: Brooks Vapor

Canal and back then a lap of the meadows

Sunday Oct 12, 2014 #

9 AM

Running warm up/down 15:00 [3] 1.6 km (9:22 / km) +20m 8:49 / km
shoes: Inov Mudroc 290

Run from Quarantine to the start. Quite high fast as it was very cold

10 AM

Orienteering race 22:12 [4] ***** 4.5 km (4:56 / km) +145m 4:15 / km
spiked:18/21c slept:4.0 shoes: Inov Mudroc 290

Race the Castles Stirling. Really incredibly poor in the castle, too much running not enough navigating; should have jog/walked the tough ones. #3 wasted 30s by not planning ahead. #7 just didn't look at the map really and headless chickened it for #1:10. #11 not ideal route, worst of both possible route tbh. #14 hesitation out of the control no planning ahead occurred. Hesitation on the last leg as well as lots of people were in the path and was sure that was wrong. Lack of sleep is definitely partly to blame.

Saturday Oct 11, 2014 #

Event: Race the Castles

10 AM

Orienteering race 21:23 [4] **** 4.4 km (4:52 / km) +140m 4:12 / km
spiked:15/19c slept:6.5 shoes: Inov Mudroc 290

Race the Castles Edinburgh. Really really enjoyed the race today, constantly had to think so went quite steady in places. Hit my knee with my trailing foot between 6 and 7 so it's a little hurts a little when I twist it now.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov Mudroc 290

Friday Oct 10, 2014 #

6 PM

Orienteering race 16:35 [4] **** 3.61 km (4:36 / km) +21m 4:28 / km
ahr:165 max:172 spiked:18/22c slept:6.7 shoes: Inov Mudroc 290

Race the castles warm up event at The Exchange. A lot more complicated that I had thought it was going to be, with several layers involved. Quite sloppy to begin with but got better towards the end. Noticed the tough control when looking at the map in the start box so nailed that one

C • WTF? 2

Thursday Oct 9, 2014 #

7 AM

Gym 50:00 [3]
slept:6.0

3 x 8 DL & BS. 3 X 5 Pull up. Plate circuit with 10kg and 15 kg 4 x 30s. I felt a lot more in control during the plate circuit than I did first time around. Garmin alarm didn't beep and 6:30 so I was a little late.

Wednesday Oct 8, 2014 #

3 PM

Running 59:42 [3] 10.5 km (5:41 / km) +175m 5:15 / km
ahr:132 max:165 slept:8.0 shoes: Salomon XA Pro 3D

Run to King's then an extended lap of Blackford and the Hermitage

Orienteering 14:03 [4] 3.36 km (4:11 / km) +18m 4:04 / km
ahr:167 max:175 shoes: Salomon XA Pro 3D

Sprint training around King's, good course

Tuesday Oct 7, 2014 #

7 AM

Gym 45:00 [3]
slept:6.3

Lots of box jumps from sitting; my lanky legs found it hard to get out the way! 3 x 8 deadlift 45kg then upper body circuit. Good fun as always

6 PM

Running intervals 12:00 [5] 3.55 km (3:23 / km) +11m 3:20 / km
ahr:165 max:175 shoes: Brooks Vapor

1 2 3 3 2 1 fartlek with 2 min jog recovery around the meadows. Noticed that I run slower without the pressure of the haries when doing intervals

Running warm up/down 36:27 [3] 6.66 km (5:28 / km) +23m 5:23 / km
ahr:122 max:137 shoes: Brooks Vapor

Monday Oct 6, 2014 #

6 PM

Running 47:29 [3] 9.08 km (5:14 / km) +72m 5:02 / km
ahr:128 max:153 slept:8.0 shoes: Brooks Vapor

Down the innocent railway and back around the bottom of the seat.

Sunday Oct 5, 2014 #

Note

I learnt a lot from this weekend; I feel I let myself down a bit on the sprint race, but performed as I think I should have on both the long and the relay. I really enjoyed the experience and hopefully with a strong winters' training JWOC next July, may, with a bit of luck, be achievable.

11 AM

Orienteering race 37:27 [4] 7.2 km (5:12 / km) +25m 5:07 / km
shoes: Inov Mudroc 290

JEC relay 2nd leg 37:27 +2:10.

Was worried I'd be heading out in the front pack, unfortunately Sasha struggled meaning the pack was long gone. This settled my nerves helping me to run my own race. Sasha and Andrew came back together so Will and I set off together as well. #1 went well but then I got confused with the control codes, thinking that #2 was 135, so when I arrived and it said 147 I instantly thought it wasn't mine. Ran to the open to relocate, did so, and came back to the exact same control! #2 was 147 after all! 1:30. Things went very cleanly after that meaning I steadily worked my way through the runners gaining 6 places from where Sasha left off. 10s on #8 and #13 faffing in the control circle and 20s on #19 as I over-shot it. Caught Will up again at #27 and then finished the race just ahead of the lead girls pack.

Wasn't happy about the run immediately after the race, but thinking about it, it's unlikely I could have run a much cleaner race as errors would likely have just been somewhere else.

Running warm up/down 30:00 [2]

Saturday Oct 4, 2014 #

10 AM

Running warm up/down 30:00 [2]

11 AM

Orienteering race 1:18:49 [4] 14.19 km (5:33 / km) +38m 5:29 / km
spiked:32/37c shoes: Inov Mudroc 290

JEC Long De Weyervlakte 26/55 +2:45.

I was much more relaxed for this which really helped. My aim was simply to go steady and hold the bearing as closely as possible using the contours/anything else to re-align myself. No time loss until #9 where I was a tiny bit off-line, so when I thought I saw the form-line hill I was in fact kidding myself so proceeded to waste 1:05 headless chickening around before I did in fact see the hill and hence the depression. #12 hesitation as I hadn't read the control circle detail closely enough 0:20. #16 there was additional contours not mapped that confused me 0:25. Clean all the way to #34 where I exited the control poorly then faffed in the control circle +0:40. #35 over complicated the route instead of just running on a rough bearing to the path 0:15.

I didn't let the 1 minute mistake at 9 get to me and just continued on with what I was doing. Really had to battle for it at the end in the dark green when it got complicated, that's just good planning.

Really pleased with being the 1st GB M20, wasn't expecting that at all!

Friday Oct 3, 2014 #

Event: JEC 2014 + spectatorraces

11 AM

Orienteering 35:39 [2] 3.78 km (9:26 / km) +8m 9:20 / km
ahr:130 max:174 shoes: Inov Mudroc 290

Model area Kattenbos. Going very slowly getting my eye in on how the area is mapped and what it will look like. Pushed hard for 9 minutes at the end to see what running in the terrain was like and get and idea how navigation at running pace would be like. Very useful

6 PM

Orienteering race 16:05 [5] ** 4.13 km (3:54 / km)
spiked:15/18c shoes: Brooks Vapor

JEC Sprint Lommel Centrum 47/55 +0:50.

Very nervous as was my first time ever running for GB. #1 and #2 I took cautiously to try and calm my nerves. #3 for some reason I though the left turn was after the previous junction that I'd come from #1 so I massively over shot the turning and wasted 40s. Game over. Felt under pressure the rest of the course as my 1 min man was breathing down my back. On several controls I took at least 3s getting the EMIT bricke into the stupid control and on #10 I wasn't sure if I got it first time (as the flashing light was hidden by my hand) so I came back 10m and punched again wasting a further 10s.

Without these errors I would only have been about 15 places higher, but at least I'd have been happy with my run.

Running warm up/down 30:00 [2]

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