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Training Log Archive: Purko

In the 31 days ending Jul 31, 2015:

activity # timemileskm+mload
  Running20 26:04:41 133.56(11:43) 214.94(7:17) 73951164.7
  Cycling4 7:07:33 81.69 131.46 1952231.4
  S & C7 7:00:00279.0
  Orienteering5 3:33:35 25.35(8:25) 40.8(5:14) 364241.8
  Squash1 50:0037.5
  Total32 44:35:49 240.6 387.2 97111954.4
  [1-5]31 43:12:24
averages - sleep:8.2

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 

Thursday Jul 30, 2015 #

6 PM

Running 59:19 intensity: (1:20 @1) + (16:05 @2) + (15:45 @3) + (25:50 @4) + (19 @5) 10.14 km (5:51 / km) +355m 4:59 / km
ahr:141 max:175 slept:7.5 shoes: Salomon XA Pro 3D

Steady round the Seat with Luetch

Wednesday Jul 29, 2015 #

10 AM

S & C 1:00:00 [3]
slept:8.5

At home

Wall Squat
KB Hip Hinge (Using rucksack)
SL Box squat
Fizzy water Lunges (3lengths)
Spiderman (3lengths)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills
Resistance Band Curl and Press

Core Circuit 3 x 8 x 35:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups.
5 PM

Running 1:03:59 [3] 11.85 km (5:24 / km) +227m 4:56 / km
shoes: Salomon XA Pro 3D

Last run at home before returning to Scotland tomorrow! Absolutely buzzing!!

Tuesday Jul 28, 2015 #

6 PM

Running 23:38 intensity: (11 @0) + (1:11 @1) + (2:46 @2) + (8:58 @3) + (10:00 @4) + (32 @5) 5.12 km (4:37 / km)
ahr:146 max:183 shoes: Brooks Vapor

Jog to training

Running intervals 24:19 intensity: (4 @0) + (7:10 @1) + (4:25 @2) + (2:14 @3) + (9:10 @4) + (1:16 @5) 2.89 km (8:25 / km)
ahr:140 max:186 slept:9.0 shoes: Brooks Vapor

By some freak coincidence, the session planned was ideal. Short but intense.
10 x 300m at 90%ish

Running warm up/down 6:28 intensity: (5:54 @2) + (34 @3) 1.18 km (5:30 / km)
ahr:122 max:140 shoes: Brooks Vapor

Monday Jul 27, 2015 #

Note
slept:7.75 (rest day)

Really tired, almost fell asleep at work. Going to have an early night, no point in weakening myself before the Scottish

Sunday Jul 26, 2015 #

4 PM

Running 1:28:25 intensity: (13:11 @1) + (36:07 @2) + (15:34 @3) + (20:37 @4) + (2:56 @5) 14.6 km (6:03 / km) +330m 5:27 / km
ahr:135 max:202 slept:8.5 shoes: Inov8 Mudroc 290

Long run around Ightam, really wet and muddy, trying to get as many hills in as I could. Shame it's so full of bracken, would have been nice to do some nav

Saturday Jul 25, 2015 #

12 PM

Running warm up/down 5:45 intensity: (19 @0) + (50 @1) + (1:21 @2) + (37 @3) + (2:08 @4) + (30 @5) 0.85 km (6:45 / km)
ahr:140 max:199 shoes: Brooks Vapor

Orienteering 39:54 intensity: (7 @0) + (20 @1) + (27 @2) + (1:34 @3) + (37:16 @4) + (10 @5) 8.88 km (4:30 / km) +2m 4:29 / km
ahr:162 max:180 shoes: Brooks Vapor

Haysden CATI. 45min score, you had to collect odds, then evens, odds etc. Mum had planned it surprisingly well and I really had to think hard to choose an optimum route. It had more of a sprint feel about it than forest orienteering, as you had to read the map, choose a route, then commit and run hard.
2 PM

Squash 50:00 [3]

Really great to play against Rhys again. He was a little bit rustier than I was, but still gave me a good game. Definitely want to start playing more again

Friday Jul 24, 2015 #

6 PM

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

At home

Wall Squat
KB Hip Hinge (Using rucksack)
SL Box squat
Fizzy water Lunges (3lengths)
Spiderman (3lengths)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills
Resistance Band Curl and Press

Core Circuit 3 x 8 x 35:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups.

Thursday Jul 23, 2015 #

6 PM

Cycling 1:50:15 intensity: (10:02 @1) + (59:33 @2) + (24:49 @3) + (15:51 @4) 44.48 km (24.2 kph) +543m
ahr:132 max:164 slept:8.0

Slightly longer than planned cycle. Up towards Ightam and back through Knole. Almost got knocked off my bike by some lunatic overtaking me going downhill on a single track road.
41.3mph on a hybrid bike, new personal record I think

Wednesday Jul 22, 2015 #

7 PM

Running 1:01:49 intensity: (5 @0) + (3:06 @1) + (13:04 @2) + (12:41 @3) + (32:53 @4) 12.2 km (5:04 / km) +262m 4:34 / km
ahr:145 max:167 slept:6.5 shoes: Inov8 Mudroc 290

TWH Hash starting from the Wight Hart in Wadhurst. Really good fun, running at the front then having to look around for the next flour pile... "on on!" Made a poor decision not to wear trainers though, my feet hurt.

Tuesday Jul 21, 2015 #

7 AM

S & C 1:00:00 [3]
slept:7.25

At home

Wall Squat
KB Hip Hinge (Using rucksack)
SL Box squat
Apple Juice Lunges (3lengths)
Spiderman (3lengths)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills
Resistance Band Curl and Press

Core Circuit 8 x 30:15; then 8 x 20:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups.
6 PM

Running 25:48 intensity: (8 @0) + (29 @1) + (7:16 @2) + (13:11 @3) + (4:44 @4) 5.4 km (4:47 / km) +14m 4:43 / km
ahr:139 max:171 shoes: Brooks Vapor

Run down to intervals

Running intervals 16:03 intensity: (47 @2) + (2:54 @3) + (12:22 @4) 3.43 km (4:41 / km) +2m 4:40 / km
ahr:157 max:172 shoes: Brooks Vapor

Probably the worst session ever, no jokes.

Session was supposed to be 8 x 700m with about 300m jog recovery. I managed 4 before having an anaphylactic shock. At about 4pm I'd had some cobnut sauce with some doritos, this wasn't unusual as I'd been haing the cobnut sauce in sandwhiches etc for the last 2 weeks. I did notice a slight reaction but nothing at all unusual. Started jogging down and did think I was a bit more phlegmy than usual, but still not exactly a big deal.

At the end of the 1st interval I began to notice something was wrong, throat felt pretty tired, and not feeling great. By the 4th interval I had to stop, a red rash had appeared over my legs, throat and chest really tight, feeling really dizzy and sick. Sat down and rested for about 2 minutes and heart rate stayed about 130bpm which was when I decided it'd be best to be picked up.

In the next 10 minutes before I was picked up, all the symptoms of anaphylaxis got worse, except for my chest very slightly loosened, heart rate never dipped below 110 bpm. Got back and had some piriton which improved things a little but not as quickly as would normally be the case so decided to go to hospital to be on the safe side. 4 hrs later the symptoms had completely subsided, and I'd been prescribed some antihistamine tablets, and some prednisolone! I feel fine though, so won't be taking anything!

I was quite alarmed as it was the worst reaction I've EVER had. Interesting how the body reacts to allergens, fine without exercise and then with a bit of high intensity running it decides to react severely! I believe I just experience Food Dependent Exercise Induced Anaphylaxis. Interesting experience
C • Were you dropped as a baby? 3

Monday Jul 20, 2015 #

6 PM

Running 38:35 intensity: (1:26 @0) + (11:46 @1) + (13:18 @2) + (7:53 @3) + (4:12 @4) 5.99 km (6:26 / km) +126m 5:50 / km
ahr:126 max:160 shoes: Brooks Vapor

Gentle recovery run, left arch quite sore, and just feeling pretty sluggish!

Think HR monitor is out of battery

Sunday Jul 19, 2015 #

12 PM

Running warm up/down 9:56 intensity: (3:27 @0) + (1:26 @1) + (2:02 @2) + (1:16 @3) + (1:45 @4) 1.21 km (8:14 / km) +11m 7:52 / km
ahr:113 max:164 shoes: Inov8 Mudroc 290

Running 1:40:00 intensity: (9 @1) + (7 @2) + (9 @3) + (1:25:30 @4) + (14:05 @5) 18.37 km (5:27 / km) +1038m 4:15 / km
ahr:168 max:181 shoes: Inov8 Mudroc 290

40th Kentmere Horseshoe. Absolutely cracking race. Nice steep run up to Il Pike, mostly runnable but had to walk a couple of times. 4th to Il Pike and High Street. Didn't really know where I was going and not a great fan of running downhill meant a chasing group of 3 caught me by Kentmere Pike, and beat me to the finish. 7th overall, 1st U23 as well meaning I won a nice contribution to some shoes :)

Running warm up/down 8:31 intensity: (13 @0) + (6:53 @1) + (1:25 @2) 1.02 km (8:22 / km) +1m 8:20 / km
ahr:115 max:128 shoes: Inov8 Mudroc 290

Saturday Jul 18, 2015 #

11 AM

Cycling 1:30:00 [1]
slept:9.0

Very gentle cycle from Cockermouth to Buttermere and back.

Friday Jul 17, 2015 #

11 AM

Running 3:50:00 [2] 23.28 km (9:53 / km) +1071m 8:02 / km
slept:9.0 shoes: Inov8 Mudroc 290

Exploring some of the Lakes that I haven't been to before avec Shallot. Big loop around Ennerdale. Haycock, Scoat Fell, Pillar, and back along the Robinson's Cairn track. I had hoped to wing it off Pillar to avoid a big dogleg... We ended up doing this as we stopped way before the Robinson's cairn track and descending down a very steep gully, before realising that it wasn't really passable without a rope :(

Thursday Jul 16, 2015 #

10 AM

S & C 1:00:00 [3]
slept:8.5

At home

Wall Squat
KB Hip Hinge (Using rucksack)
SL Box squat
Apple Juice Lunges (3lengths)
Spiderman (3lengths)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills
Resistance Band Curl and Press

Core Circuit 8 x 45:15 (Only 1 set as had to go out, but 45s made it hard)
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups.
6 PM

Running warm up/down 4:01 intensity: (51 @1) + (1:34 @2) + (1:36 @3) 0.62 km (6:27 / km)
ahr:130 max:145 shoes: Brooks Vapor

Orienteering 30:34 intensity: (12 @0) + (14 @1) + (10 @2) + (10 @3) + (25:33 @4) + (4:15 @5) 7.15 km (4:17 / km) +68m 4:05 / km
ahr:151 max:178 shoes: Brooks Vapor

Running warm up/down 8:25 intensity: (5 @0) + (2:21 @1) + (5:50 @2) + (9 @3) 1.27 km (6:36 / km) +18m 6:10 / km
ahr:122 max:137 shoes: Brooks Vapor

Wednesday Jul 15, 2015 #

11 AM

Running 5:39 intensity: (29 @0) + (3:03 @1) + (1:44 @2) + (23 @3) 0.88 km (6:24 / km) +3m 6:18 / km
ahr:117 max:139 shoes: Inov8 Mudroc 290

Orienteering 54:51 intensity: (11 @0) + (13 @1) + (14 @2) + (3:47 @3) + (50:26 @4) 9.86 km (5:34 / km) +80m 5:21 / km
ahr:155 max:169 slept:8.75 shoes: Inov8 Mudroc 290

BAOC MLS Norris Hill.

Absolutely tiny area, 1:10000 on an A5 map and a 8.4km brown! I feared I'd be doing about 3 laps of the area. Planning was really good making use of the area well so it wasn't too bad after all. Orienteering-wise things were quite good today, felt in control all the time and knew what I was wanting to see

Running 8:18 intensity: (7:30 @1) + (48 @2) 1.38 km (6:02 / km) +3m 5:58 / km
ahr:108 max:121 shoes: Inov8 Mudroc 290

Tuesday Jul 14, 2015 #

11 AM

S & C 1:00:00 [3]
slept:9.5

At home

Wall Squat
KB Hip Hinge (Using rucksack)
SL Box squat
Apple Juice Lunges (3lengths)
Spiderman (3lengths)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills
Resistance Band Curl and Press

Core Circuit 3 x 8 x 30:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups.
6 PM

Running 25:08 intensity: (21 @0) + (2:53 @1) + (12:31 @2) + (9:06 @3) + (17 @4) 5.27 km (4:46 / km) +12m 4:43 / km
ahr:131 max:147 shoes: Brooks Vapor

Ran to intervals

Running intervals 29:31 intensity: (4:50 @2) + (3:16 @3) + (17:46 @4) + (3:39 @5) 6.73 km (4:23 / km) +5m 4:22 / km
ahr:158 max:179 shoes: Brooks Vapor

TWH Intervals.
Saw Charlie J-A for the first time in year at the track.
Arrived a bit late so spent the entire session reeling people in.
600 then 280m jog recovery. 1000 then 150m walk recovery. Repeat 3 times.
I did an extra 600m for bants.

Running warm up/down 11:05 intensity: (50 @1) + (9:59 @2) + (16 @3) 1.88 km (5:54 / km) +22m 5:34 / km
ahr:115 max:136 shoes: Brooks Vapor

Monday Jul 13, 2015 #

6 PM

Running 45:56 intensity: (17 @0) + (4:47 @1) + (21:55 @2) + (12:22 @3) + (6:35 @4) 8.43 km (5:27 / km) +145m 5:01 / km
ahr:133 max:169 slept:9.0 shoes: Brooks Vapor

Gentle from the house into the valley and back

Sunday Jul 12, 2015 #

6 PM

Cycling 1:22:12 intensity: (27 @0) + (19:43 @1) + (39:24 @2) + (16:00 @3) + (6:38 @4) 33.13 km (24.2 kph) +496m
ahr:128 max:157 slept:6.5

Steady cycle to Crowborough and back

Saturday Jul 11, 2015 #

8 AM

Running 25:06 [2] 4.32 km (5:49 / km) +117m 5:07 / km

Run to Ashton Court Parkrun

Running 19:39 [4] 4.98 km (3:57 / km) +102m 3:35 / km
shoes: Brooks Vapor

Not the best parkrun I've ever participated in. Got a blinding stitch after about 2km, had to literally stop and stretch for 30s before I could keep going again haha. The parkrun itself was actually almost a hill race, simple out and back, 2.5km out, with 100m of vertical climb. 2.5km back to the start all downhill.

Running 25:26 [2] 3.8 km (6:42 / km) +117m 5:48 / km

Run back from the park run

Friday Jul 10, 2015 #

5 PM

Running 55:00 [3] 9.93 km (5:32 / km) +197m 5:02 / km
shoes: Brooks Vapor

Gentle explore around Bristol. Ran up Brandon Hill and then up Cabot Tower which has great views of the whole of Bristol. Then made my way to the Clifton Suspension Bridge and ran across it for a brief loop around Leigh Woods before making my way back to Rhys's.

Thursday Jul 9, 2015 #

8 AM

S & C 1:00:00 [3]

At home

Wall Squat
KB Hip Hinge (Using rucksack)
SL Box squat
Apple Juice Lunges (3lengths)
Spiderman (3lengths)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row

Dot drills

Resistance Band Curl and Press

Core Circuit 3 x 8 x 30:15. Tough as haven't done in too long!
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups.

6 PM

Running warm up/down 9:25 intensity: (1:29 @0) + (4:25 @1) + (3:24 @2) + (7 @3) 1.39 km (6:47 / km) +11m 6:32 / km
ahr:112 max:136 shoes: Inov8 Mudroc 290

Orienteering 39:47 intensity: (4:27 @0) + (26 @1) + (5:03 @2) + (14:58 @3) + (14:53 @4) 6.57 km (6:03 / km) +93m 5:39 / km
ahr:138 max:164 slept:7.0 shoes: Inov8 Mudroc 290

More of a steady run than anything else. Wasn't devoting nearly enough effort to reading the map so it didn't go very well at all!

Running warm up/down 14:24 intensity: (5:29 @0) + (5:46 @1) + (2:11 @2) + (58 @3) 1.7 km (8:27 / km) +31m 7:45 / km
ahr:106 max:140 shoes: Inov8 Mudroc 290

Collecting controls

Wednesday Jul 8, 2015 #

11 AM

Orienteering 48:29 intensity: (27 @0) + (13 @1) + (51 @2) + (12:17 @3) + (34:17 @4) + (24 @5) 8.34 km (5:49 / km) +121m 5:25 / km
ahr:158 max:176 shoes: Inov8 Mudroc 290

BAOC army event at Barossa

Didn't know how the legs would feel so just wanted to take it steady. After about 10 minutes I realised I was feeling quite good so went faster than originally planned, but no where near racing speed. 1 route choice error going through a marsh instead of going around. Couple of nav errors, poor direction on 12 and also on 1. Nice area

Running warm up/down 13:08 intensity: (3:31 @0) + (1:47 @1) + (3:15 @2) + (4:27 @3) + (8 @4) 1.44 km (9:06 / km) +25m 8:23 / km
ahr:120 max:158 shoes: Inov8 Mudroc 290

Tuesday Jul 7, 2015 #

Note
slept:8.0 (rest day)

Sport's massage on quads, hams, and calfs. Thoroughly enjoyed it... said no one ever

Monday Jul 6, 2015 #

S & C 1:00:00 [0]
slept:9.0 (rest day)

Full hour of stretching and rolling

Sunday Jul 5, 2015 #

7 AM

Running 3:21:46 [3] 18.4 km (10:58 / km) +1470m 7:50 / km
shoes: Inov8 Mudroc 290

Saunders day 2.

Much shorter, and significantly easier navigation due to the perfect visibility. Maybe 1 minute of time wasted by hesitating on #4, but it was the most difficult control, so being cautious probably prevented a bigger error. Knees really sore on the descent, and left ankle a little sore by the end.
Thrilled to come 2nd overall on Kirkfell, for my first mountain marathon. Will be back.

Saturday Jul 4, 2015 #

8 AM

Running race 5:00:09 [3] 25.0 km (12:00 / km) +1680m 8:59 / km
shoes: Inov8 Mudroc 290

Saunders Day 1

Thick cloud above 300m altitude made navigation exciting Considering possible time losses due to this, we were relatively clean, wasting no more than 5mins on #1, #2, #3, and #8. Largest time loss came from #10. We had marked different possitions for the hill on our map, this meant we weren't sure who was right, so ran around for about 15mins before another pair caught us up and showed us to the correct hill.

Every so often I'd twist my ankle but nothing serious. Both knees aching by the end of the day.. but I suppose that what comes with 5hrs of fellrunning with a bag

Wednesday Jul 1, 2015 #

9 AM

Cycling 2:25:06 intensity: (15:00 @1) + (53:18 @2) + (1:06:19 @3) + (10:29 @4) 53.86 km (22.3 kph) +913m
ahr:128 max:166 slept:8.25

In search of hills... Long steady cycle out towards Edenbridge. Absolutely roasting hot even by 10:00. Lots of punter cyclists, as well as full kit wankers out today soaking up the rays
C • Hills 2

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