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Training Log Archive: Purko

In the 31 days ending May 31, 2015:

activity # timemileskm+mload
  Running24 26:51:32 175.23(9:12) 282.0(5:43) 97811432.7
  S & C5 5:00:00225.0
  Orienteering3 3:26:00 18.87(10:55) 30.37(6:47) 867205.9
  Cycling2 1:50:33 20.11(10.9/h) 32.36(17.6/h) 43736.3
  Total30 37:08:05 214.21 344.73 110851899.9
  [1-5]30 35:55:31
averages - sleep:8.4

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Sunday May 31, 2015 #

4 PM

Running 1:56:49 intensity: (3:13 @0) + (1:40 @1) + (8:52 @2) + (1:07:33 @3) + (31:23 @4) + (4:08 @5) 18.68 km (6:15 / km) +1056m 4:53 / km
ahr:150 max:236 slept:9.0 shoes: Inov8 Mudroc 290

Pentlands with Callum. Totally unprepared for a brutal hailstorm that hit us as we ascended a hill, we had to skirt around the side to avoid the worst of the wind. Savage. Also had a horrendous headache that stuck with me for most the run. Otherwise good :)

Saturday May 30, 2015 #

Note

Really gentle cycle all day to North Berwick, not really worth logging it

Thursday May 28, 2015 #

Note
(rest day)

For obvious reasons...

Wednesday May 27, 2015 #

9 AM

Running 1:44:00 intensity: (12:30 @2) + (1:30:27 @3) + (1:03 @4) 17.64 km (5:54 / km) +414m 5:17 / km
ahr:137 max:162 shoes: Inov8 Mudroc 290

Harie Hol' run #3.

Bright and early run with Georgie to get around 10 miles out the way before lunchtime. Ran from the hostel up onto Shap fell. Was feeling properly nostalgic about the 1st day of the Lakes 5 day last summer, however this time the weather was ideal.

The run itself turned out to be less path and more marsh than anticipated, it seems that the paths on the map are more like suggested routes than physical footpaths.

Back by 11:30 for an enormous fry-up
1 PM

Running 1:38:26 intensity: (11:53 @2) + (1:01:43 @3) + (24:50 @4) 14.62 km (6:44 / km) +971m 5:03 / km
ahr:136 max:166 shoes: Inov8 Mudroc 290

Harie Hol' run #4.

Ideally I'd have like to have run at about 16:00 to maximise recovery and let my breakfast settle... however since the bus was leaving at 12:30 I didn't really have any choice but to leave with them.

Drove to the far end of Hawsewater and did a clockwise loop south to Harter Fell and round up onto the High street before dropping down to The Rigg. The descent off Kidsty Pike is my favourite ever descent, technical at the top before turning into a soft grassy slope which you could just fly down, soo good.

I accidently stopped my garmin on the High Street, comparing with Beth's I worked out I had done about 500m more than it said, and therefore completing just over 20miles (32km) today!

Couldn't think of a better way to start the summer than the Harie Hol', awesome.

Tuesday May 26, 2015 #

1 PM

Running 2:00:11 intensity: (12:25 @2) + (56:31 @3) + (51:15 @4) 18.77 km (6:24 / km) +1107m 4:57 / km
ahr:137 max:171 shoes: Inov8 Mudroc 290

Harie Hol' run #2

The club run! A sea of green ascended up Helvellyn, apart from me as I left my green vest at the flat in Edinburgh woops. Class run with great people, chat, and weather. Made my classic mistake of letting people know that there would be "no more climb" when in fact the was plenty more climb.

On the bus back Ben mentioned that last year a few of them did a 20 mile run ... and from that I decided that it would be a fantastic idea to do 20 miles for my 20th birthday, and idea inspired by Sasha as well.

Monday May 25, 2015 #

5 PM

Running 1:21:23 intensity: (2:00 @0) + (8:35 @1) + (35:09 @2) + (35:32 @3) + (7 @4) 16.09 km (5:03 / km) +329m 4:35 / km
ahr:116 max:155 shoes: Brooks Vapor

Harie Hol' run #1. From the hostel to Hawsewater and back with all the boys. We were all too pathetic to do anything more than dip our toes in the water. Then ran back and dinner was already made yass!
C • Dinner 2

Sunday May 24, 2015 #

11 AM

Running 17:16 intensity: (1:13 @0) + (1:55 @1) + (5:55 @2) + (7:13 @3) + (50 @4) + (10 @5) 2.05 km (8:25 / km) +2m 8:23 / km
ahr:129 max:181 shoes: Inov8 Oroc 280

Orienteering 39:39 intensity: (9 @2) + (1:16 @3) + (37:12 @4) + (1:02 @5) 6.33 km (6:16 / km) +223m 5:20 / km
ahr:167 max:177 shoes: Inov8 Oroc 280

Running 9:52 intensity: (6 @0) + (3:58 @1) + (5:35 @2) + (13 @3) 1.52 km (6:29 / km) +4m 6:24 / km
ahr:117 max:130 shoes: Inov8 Oroc 280

Saturday May 23, 2015 #

Event: Scottish Championships Individual/Relays
 
12 PM

Running 6:36 intensity: (7 @0) + (8 @1) + (53 @2) + (5:28 @3) 1.28 km (5:10 / km) +41m 4:27 / km
ahr:134 max:144 shoes: Inov8 Oroc 280

Orienteering 1:07:09 intensity: (13 @0) + (9 @1) + (5 @2) + (8:04 @3) + (55:18 @4) + (3:20 @5) 10.61 km (6:20 / km) +223m 5:44 / km
ahr:163 max:182 shoes: Inov8 Oroc 280

Thursday May 21, 2015 #

3 PM

Running 16:34 intensity: (4:59 @0) + (2:36 @1) + (5:17 @2) + (2:53 @3) + (49 @4) 2.1 km (7:53 / km) +15m 7:37 / km
ahr:111 max:163 shoes: Brooks Vapor

Running 31:19 intensity: (8:06 @0) + (4:53 @1) + (4:53 @2) + (6:07 @3) + (6:57 @4) + (23 @5) 5.57 km (5:37 / km) +148m 4:58 / km
ahr:121 max:179 shoes: Brooks Vapor

Running 11:34 intensity: (17 @1) + (3:48 @2) + (7:29 @3) 2.0 km (5:48 / km) +43m 5:14 / km
ahr:131 max:151 shoes: Brooks Vapor

Wednesday May 20, 2015 #

7 AM

Running 51:34 intensity: (50 @1) + (23:39 @2) + (26:14 @3) + (51 @4) 9.82 km (5:15 / km) +185m 4:48 / km
ahr:131 max:163 slept:8.0 shoes: Brooks Vapor

Pre final exam early morning run to Blackford via Morningside

Tuesday May 19, 2015 #

7 AM

S & C 1:00:00 [3]
slept:7.5

Wall Squat
KB Hip Hinge
SL Box Bridge
TRX
MB Lunges (2lengths)
Spiderman (2lengths)
Box Jumps x 6

Hang clean 4 x 3 (40kg)
BS 3 x 5 (50kg) Drop the weight, increase the speed
Pull up 3 x 3 bodyweight. Speedy

Core Circuit to finish off 3:30:15 (1:00)
MB Slams
Plank Side arm touch
Russian Twists
Landmines
Battle rope
Press ups
Toe Touches
C • What's the point 3
5 PM

Running 5:53 intensity: (14 @0) + (4 @1) + (7 @2) + (1:34 @3) + (3:54 @4) 1.16 km (5:05 / km) +2m 5:03 / km
ahr:151 max:171 shoes: Brooks Vapor

Running 10:27 intensity: (1:17 @0) + (19 @1) + (38 @2) + (6:16 @3) + (1:57 @4) 1.56 km (6:41 / km) +38m 5:57 / km
ahr:137 max:167 shoes: Brooks Vapor

Running intervals 32:48 intensity: (21 @0) + (41 @1) + (4:50 @2) + (4:31 @3) + (22:25 @4) 7.42 km (4:25 / km) +130m 4:04 / km
ahr:154 max:171 shoes: Brooks Vapor

3min (60s) 4 (90s) 5 (120s) 5 (120s) 4 (90s) 3. Finished with 6 x 6s hill sprints
Good session around the bog. Tired

Running 18:43 intensity: (2:59 @0) + (5:06 @1) + (9:18 @2) + (1:20 @3) 2.66 km (7:02 / km) +40m 6:32 / km
ahr:114 max:133 shoes: Brooks Vapor

Monday May 18, 2015 #

5 PM

Running 57:50 intensity: (50 @1) + (25:05 @2) + (28:46 @3) + (2:03 @4) + (1:06 @5) 11.02 km (5:15 / km) +198m 4:49 / km
ahr:130 max:189 slept:8.5 shoes: Brooks Vapor

Last EUOC recovery run of the year! Calton hill then round the back of Queen's drive, so great.

Sunday May 17, 2015 #

1 PM

Running 1:25:16 intensity: (15 @0) + (30 @1) + (5:17 @2) + (59:43 @3) + (15:22 @4) + (4:09 @5) 17.24 km (4:57 / km) +472m 4:21 / km
ahr:147 max:223 slept:8.5 shoes: Inov8 Mudroc 290

Midday revision break run round Blackford and braids. Felt shite after about 1 hr, but things improved. Was enjoying racing the laziest cyclist in history as he free wheeled down a very gentle gradient.

Saturday May 16, 2015 #

9 AM

Running 10:00 intensity: (19 @0) + (2 @1) + (5 @2) + (2:56 @3) + (6:38 @4) 1.67 km (5:59 / km) +5m 5:54 / km
ahr:154 max:171 shoes: Brooks Vapor

Running race 17:23 intensity: (18 @0) + (5 @1) + (2 @2) + (20 @3) + (9:01 @4) + (7:37 @5) 5.05 km (3:27 / km) +6m 3:25 / km
ahr:172 max:183 slept:8.75 shoes: Brooks Vapor

Park run. New tactic: run with Richard.
This worked really very well. It was pretty damn windy on the way back, so just used him as a giant windblock for about 1.4km. I kicked and he stuck with me, serious sprint finish but he out lasted me. Really happy with the time considering the wind

Running 44:11 intensity: (47 @2) + (37:42 @3) + (5:06 @4) + (36 @5) 9.37 km (4:43 / km) +137m 4:24 / km
ahr:145 max:156 shoes: Brooks Vapor

Ran back from Cramond to Marchmont along the cycle path. Feeling good

Friday May 15, 2015 #

Note
slept:8.5 (rest day)

Thursday May 14, 2015 #

7 AM

S & C 1:00:00 [3]
slept:7.0

KB Hip Hinge
SL Box Bridge
TRX
SL T's
MB Lunges (2lengths)
Spiderman (2lengths)
SL Box Squat

Hang Clean 42.5kg. 4 x 3
4 x 8 BS 70.5kg
4 x 3 Pull ups 15kg
3 x 8 Bench Press 48kg (Majorly failed on the 3rd set so didn't even attempt a forth!)
3 x 8 Step Ups (30kg)

Core Circuit -3:30:15 (60s)
Land mines, toe touches, side plank, MB slams, russian twists, plank with arm out, rope
6 PM

Cycling 20:00 [3] 6.9 km (20.7 kph) +100m

From King's to Swanston

Running 3:24 intensity: (16 @1) + (2:45 @2) + (23 @3) 0.74 km (4:36 / km)
ahr:125 max:134 shoes: Inov8 Mudroc 290

Running race 20:31 intensity: (10 @0) + (5 @1) + (13 @2) + (11 @3) + (19:46 @4) + (6 @5) 4.22 km (4:52 / km) +330m 3:30 / km
ahr:168 max:175 shoes: Inov8 Mudroc 290

Allermuir Gallop. Short and sweet hill race from the Swanston golf course to the trig point of Allermuir and then down again. Conditions were more or less ideal so fairly speedy compared to previous years. Really fun (downhill split 5:09)

Running 12:57 intensity: (1:50 @0) + (6:27 @1) + (3:58 @2) + (42 @3) 1.45 km (8:57 / km) +34m 8:01 / km
ahr:113 max:152 shoes: Inov8 Mudroc 290

Wednesday May 13, 2015 #

6 PM

Running 1:04:19 intensity: (5 @1) + (8 @2) + (25:05 @3) + (38:39 @4) + (22 @5) 11.16 km (5:46 / km) +664m 4:27 / km
ahr:156 max:175 slept:8.0 shoes: Inov8 Mudroc 290

Unplanned trip to the Pentlands for a short run. Cruising around whilst Richard did the CATI with his pals. Cheeky wee recce of the route for tmoz ;)

Tuesday May 12, 2015 #

7 AM

S & C 1:00:00 [3]
slept:8.0

Wall Squat
KB Hip Hinge
SL Box Bridge
Monster Walks
TRX
Push Ups
SL T's
MB Lunges (2lengths)
Spiderman (2lengths)
Box Jumps x 6

Hang clean 4 x 3 (40kg) Felt as if I had finally got it right! Might up the weight now
FS 4 x 8 (61kg)
Pull up 15kg 4 x 3
RDL 4 x 5 (80)

Core Circuit to finish off 3:30:15 (1:00)
MB Slams (10kg)
Plank Side arm touch
Russian Twists (10kg)
Landmines (20kg bar in the middle of a disk)
Battle rope
Press ups
Toe Touches
6 PM

Running 10:19 intensity: (2:00 @2) + (8:19 @3) 2.1 km (4:55 / km)
ahr:136 max:149 shoes: Brooks Vapor

Running 16:38 intensity: (5 @1) + (6 @2) + (34 @3) + (9:30 @4) + (6:23 @5) 4.54 km (3:40 / km) +132m 3:12 / km
ahr:171 max:181 shoes: Brooks Vapor

HH round 3. 10s headstart on Rich and Jimmy T. That went fairly quickly. Held Richard all the way down to the bottom loch and from then on I knew the race was won. (although obvs Richard had a faster time... it's about who crosses the line first ;) )

Running 13:37 intensity: (3:52 @1) + (7:48 @2) + (1:57 @3) 2.18 km (6:15 / km) +35m 5:48 / km
ahr:120 max:135 shoes: Brooks Vapor

Monday May 11, 2015 #

1 PM

Running 52:06 intensity: (7:00 @1) + (33:54 @2) + (6:28 @3) + (4:44 @4) 10.01 km (5:12 / km) +80m 5:00 / km
ahr:125 max:174 slept:7.5 shoes: Brooks Vapor

Gentle recovery run

Sunday May 10, 2015 #

8 AM

Running 1:45:24 intensity: (8:58 @2) + (57:09 @3) + (39:17 @4) 16.66 km (6:20 / km) +847m 5:03 / km
ahr:147 max:172 slept:7.6 shoes: Inov8 Mudroc 290

Pentlands with Richard, Zoe, and Clem. Clem got had to bail early as his shins flared up a lot. We then continued through the col to the reservoir; up and down Carnethy and back around the west side of Bell's and Harbour. Weather held off quite nicely

Running 8:07 intensity: (9 @0) + (20 @1) + (1:47 @2) + (5:51 @3) 1.57 km (5:11 / km) +25m 4:48 / km
ahr:133 max:145 shoes: Inov8 Mudroc 290

Saturday May 9, 2015 #

9 AM

Running 9:04 [2] 1.52 km (5:58 / km) +4m 5:53 / km
shoes: Brooks Vapor

Running 17:37 [5] 5.02 km (3:31 / km) +6m 3:29 / km
slept:8.75 shoes: Brooks Vapor

Parkrun. Bit of a crosswind today, but otherwise not too bad conditions. Still working on pacing, better but still not great

Running 5:50 [2] 0.88 km (6:40 / km) +9m 6:20 / km
shoes: Brooks Vapor

Friday May 8, 2015 #

Note
slept:8.75 (rest day)

Thursday May 7, 2015 #

7 AM

S & C 1:00:00 [3]
slept:6.5

Tough as got back late from Dumyat.

Wall Squat
KB Hip Hinge
SL Box Bridge
Monster Walks
TRX
Push Ups
SL T's
MB Lunges (2lengths)
Spiderman (2lengths)

2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
TRX
6+6 Single leg box squat
2 lengths Spiderman crawl
Overhead squats mobility
Pistol Squat (with TRX)

Hang Clean 40kg. 4 x 5. Still struggling to master technique
4 x 8 BS 67.5kg
4 x 3 Pull ups 13.75kg
4 x 8 Bench Press 47.5kg
3 x 8 Step Ups

jump lunges, hurdle jumps, and dot track between each set

Core Circuit -3:30:15 (60s)
Box march, land mines, toe touches, push ups, side plank, MB slams, russian twists, plank with arm out
5 PM

Cycling 1:30:33 intensity: (44:45 @0) + (34:17 @1) + (10:27 @2) + (1:04 @3) 25.46 km (16.9 kph) +337m
ahr:98 max:136 slept:6.5

Very gentle recovery cycle. It's been quite a hard last week, so just a gentle leg spinner to help the legs. Dropping down the Braids path was definitely the highlight!

Wednesday May 6, 2015 #

6 PM

Running 11:05 [2] 1.72 km (6:26 / km) +48m 5:39 / km
shoes: Inov8 Mudroc 290

Running race 37:42 [5] 7.7 km (4:54 / km) +412m 3:52 / km
shoes: Inov8 Mudroc 290

Dumyat hill race. Legs feeling a lot fresher than yesterday, but still not 100%. Forgot to tape my ankle but was alright luckily.

Really great course, nice grassy slope with the odd rocky crag once out of the woods. Still need to commit more on the downhill and hold my posture instead of rag-dolling it and flailing around like magikarp. Gutted to have been overtaken by Jimmy Dunn on the road right at the end, as otherwise would have bagged 3rd uni student and a nice wee medal. Class race

Running 7:48 [2] 1.06 km (7:22 / km)
shoes: Inov8 Mudroc 290

Tuesday May 5, 2015 #

7 AM

S & C 1:00:00 [3]
slept:7.4

Slightly new WU:
Wall Squat
KB Hip Hinge
SL Box Bridge
Monster Walks
TRX
Push Ups
SL T's
MB Lunges (2lengths)
Spiderman (2lengths)
Box Jumps x 6

Hang clean 4 x 3 (40kg) Getting there
FS 4 x 8 (55, 60, 60, 60kg) Better with shoes, but legs still knackered from the weekend
Pull up 12.5/13.75 4 x 3
RDL 4 x 5 (70)

Split Lunges
Mini Hurdles
And dot ladder in between each

Core Circuit to finish off 4:30:15 (1:20)
MB Slams (10kg)
Plank Side arm touch
Russian Twists (10kg)
DB Curl+Press (8kgs)
Landmines (20kg bar in the middle of a disk)
6 PM

Running 12:23 intensity: (4:00 @2) + (8:23 @3) 2.28 km (5:26 / km) +12m 5:18 / km
ahr:139 max:150 shoes: Salomon XA Pro 3D

Running race 17:40 intensity: (7 @2) + (19 @3) + (8:49 @4) + (8:25 @5) 4.55 km (3:53 / km) +133m 3:23 / km
ahr:173 max:180 shoes: Salomon XA Pro 3D

HH 2. Legs still knackered from the weekend and didn't have a pacer so was inevitably slower. Also stopped from about 10s to see if Jimmy D was alright after slipping on a rock and bashing his knee

Running 13:54 intensity: (1:23 @1) + (6:42 @2) + (5:49 @3) 2.28 km (6:06 / km) +30m 5:44 / km
ahr:126 max:137 shoes: Salomon XA Pro 3D

Monday May 4, 2015 #

7 AM

Running 46:35 intensity: (6:24 @2) + (34:49 @3) + (5:22 @4) 9.6 km (4:51 / km) +151m 4:30 / km
ahr:139 max:169 slept:8.2 shoes: Brooks Vapor

Pre Breakfast recovery before a fun old day at King's

Sunday May 3, 2015 #

11 AM

Running 10:18 [2] 1.58 km (6:32 / km) +1m 6:30 / km
shoes: Inov8 Mudroc 290

Orienteering 1:39:12 [3] 13.43 km (7:23 / km) +421m 6:23 / km
shoes: Inov8 Mudroc 290

Gramp SOL 4 Glen Dye. Probably the coldest run of the year - in May.

Legs were aching a lot from yesterday, so from the outset I was just going to maintain a steady pace and focus on technique. Which went well, after #1.
#1 I didn't take long enough to read the contours and just ran in and looked for a big depression with a rock near it... not a great tactic.#12 drifted of bearing to the east... should have used the obvious features #17 I wasn't confident and stopped too early.

Legs ache a lot now, easy recovery tomorrow!

Running 10:18 [2] 1.58 km (6:32 / km) +1m 6:30 / km
shoes: Inov8 Mudroc 290

Saturday May 2, 2015 #

1 PM

Running race 2:35:51 [4] 20.34 km (7:40 / km) +1484m 5:37 / km
shoes: Inov8 Mudroc 290

Stuc a'Chroin Hill Race. Absolutely brilliant, loved it! I've learnt that my downhill running can improve massively. I rounded the summit of Stuc with Daniel, but then lost over 7 minutes to him on the return. Can't wait for Dumyat on Wednesday now :)

Here's a fairly ridiculous photo showing my pro descending technique:
C • Wednesday 6

Friday May 1, 2015 #

Note
slept:8.0 (rest day)

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