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Training Log Archive: Purko

In the 31 days ending Aug 31, 2015:

activity # timemileskm+mload
  Running22 16:53:37 88.11(11:30) 141.8(7:09) 5647788.2
  Orienteering19 16:14:49 73.54(13:15) 118.35(8:14) 2380809.8
  Walking1 2:00:00 6.21(19:19) 10.0(12:00) 100030.0
  Cycling1 1:03:40 15.2(14.3/h) 24.45(23.0/h) 43644.3
  Total30 36:12:06 183.06(11:52) 294.61(7:22) 94631672.3
  [1-5]30 33:11:17
averages - sleep:8.1

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Monday Aug 31, 2015 #

Note

I've recently set up a DOMA account where I'll be putting up my maps and routes when I can:
http://www.scottish-orienteering.org/doma/index.ph...

I've also caved into Richard's relentless pestering and got myself a Strava account if you're into that...

https://www.strava.com/athletes/11081936
5 PM

Running 49:22 intensity: (28 @0) + (10:45 @1) + (14:51 @2) + (13:10 @3) + (10:08 @4) 9.12 km (5:25 / km) +245m 4:46 / km
ahr:129 max:165 slept:7.0 shoes: Brooks Vapor

Recovery round Hollyrood with Ricky

Sunday Aug 30, 2015 #

9 AM

Running 11:36 intensity: (1:01 @0) + (1:16 @1) + (2:41 @2) + (2:53 @3) + (3:45 @4) 1.69 km (6:53 / km) +28m 6:21 / km
ahr:133 max:161 shoes: Inov8 Mudroc 290

Orienteering race 14:17 intensity: (8 @0) + (4 @1) + (14 @2) + (41 @3) + (11:44 @4) + (1:26 @5) 2.74 km (5:12 / km) +36m 4:53 / km
ahr:164 max:194 slept:8.25 shoes: Inov8 Mudroc 290

Glasgow Parks Champs 1: Cathkin Braes

Took in steady and had no intention of leaving the paths, way too much undergrowth

Running 6:21 intensity: (17 @0) + (1:07 @1) + (2:07 @2) + (2:01 @3) + (49 @4) 0.99 km (6:26 / km) +25m 5:43 / km
ahr:131 max:154 shoes: Inov8 Mudroc 290

11 AM

Running 4:46 intensity: (15 @0) + (2:28 @1) + (1:29 @2) + (34 @3) 0.68 km (6:59 / km) +9m 6:33 / km
ahr:118 max:145 shoes: Inov8 Mudroc 290

Orienteering race 14:18 intensity: (6 @0) + (19 @1) + (8 @2) + (3 @3) + (12:20 @4) + (1:22 @5) 2.7 km (5:18 / km) +70m 4:41 / km
ahr:164 max:194 shoes: Inov8 Mudroc 290

Glasgow Parks 2: Queen's Park

I was far too rushed and not thinking very well at all, lots of mistakes
1 PM

Running 6:03 intensity: (11 @0) + (1:19 @1) + (3:36 @2) + (57 @3) 0.81 km (7:30 / km) +1m 7:28 / km
ahr:125 max:141 shoes: Inov8 Mudroc 290

Orienteering race 20:27 intensity: (10 @1) + (7 @2) + (7 @3) + (15:03 @4) + (5:00 @5) 4.1 km (4:59 / km) +90m 4:30 / km
ahr:169 max:179 shoes: Inov8 Mudroc 290

Glasgow Parks 3: Pollok

Chasing sprint, 15s behind Simon G, 33s behind Andrew. Wasn't thinking straight here either, I'd had too much to eat so wasn't feeling that great. Very slow out of the starting field and lost sight of the two ahead immediately. Errors on many of the first 7 then relaxed and improved. My position swayed around a bit but by some fluke pulled it through to 2nd overall. Good fun day :)

Running 4:58 intensity: (1:19 @1) + (3:20 @2) + (19 @3) 0.73 km (6:48 / km)
ahr:124 max:138 shoes: Inov8 Mudroc 290

Saturday Aug 29, 2015 #

9 AM

Running race 17:14 [5] 4.97 km (3:28 / km)
slept:8.0 shoes: Brooks Vapor

Edinburgh Parkrun. Thought I was really slow coming into it, not feeling great on the line. Just aimed to stick with Richard and see how I felt. Was pleased when looking at the splits at each km mark that it was consistent. New PB absolutely thrilled, especially considering the breeze. :)

Thursday Aug 27, 2015 #

6 PM

Cycling 1:03:40 intensity: (6:05 @0) + (4:43 @1) + (17:35 @2) + (22:25 @3) + (12:11 @4) + (41 @5) 24.45 km (23.0 kph) +436m
ahr:146 max:160

Calfs feeling tight so went cycling instead of running

Wednesday Aug 26, 2015 #

11 AM

Orienteering intervals 27:40 intensity: (1:13 @0) + (11:06 @1) + (11:17 @2) + (1:02 @3) + (3:02 @4) 5.18 km (5:20 / km) +69m 5:00 / km
ahr:104 max:165 slept:8.5 shoes: Brooks Vapor

Sprintervals with Richard in Oxgangs. Did some again that I did over a year ago. Interesting head to head racing, Richard is faster than me atm but made several costly errors meaning he often through away the lead he'd built up. I enjoyed it, was focusing on reading the leg, looking up and running; not getting bogged down in the map.

Running 30:14 intensity: (4:20 @1) + (3:02 @2) + (1:39 @3) + (20:55 @4) + (18 @5) 5.67 km (5:20 / km) +18m 5:15 / km
ahr:145 max:176 shoes: Brooks Vapor

Running 22:44 intensity: (3:06 @1) + (14:40 @2) + (4:07 @3) + (51 @4) 4.33 km (5:15 / km) +20m 5:08 / km
ahr:128 max:156 shoes: Brooks Vapor

Tuesday Aug 25, 2015 #

6 PM

Running warm up/down 9:55 intensity: (27 @0) + (7 @1) + (35 @2) + (1:03 @3) + (7:43 @4) 1.75 km (5:40 / km)
ahr:148 max:163 shoes: Brooks Vapor

Running intervals 23:58 intensity: (3 @0) + (7 @1) + (2:34 @2) + (1:07 @3) + (19:24 @4) + (43 @5) 5.83 km (4:07 / km) +6m 4:05 / km
ahr:162 max:175 slept:8.0 shoes: Brooks Vapor

Fartlek 5min,10,5
Reminding my legs how to turn over somewhat faster than has been happening recently. Felt the lactic build up in the latter half of the 10 min. Still not feeling 100% after Sundays ordeal

Running warm up/down 11:48 intensity: (56 @1) + (3:36 @2) + (3:18 @3) + (3:58 @4) 1.82 km (6:29 / km) +22m 6:07 / km
ahr:139 max:165 shoes: Brooks Vapor

Monday Aug 24, 2015 #

6 PM

Running 58:23 intensity: (10:00 @1) + (26:41 @2) + (7:08 @3) + (13:24 @4) + (1:10 @5) 9.35 km (6:15 / km) +309m 5:22 / km
ahr:129 max:181 slept:9.0 shoes: Brooks Vapor

Steady run around the seat with lots of EUOC on Kirstin's birthday

Sunday Aug 23, 2015 #

Note
(sick)

Food poisoning

Saturday Aug 22, 2015 #

Walking 2:00:00 [1] 10.0 km (12:00 / km) +1000m 8:00 / km

Walk up Sgurr Alasdair starting at the Glen Brittle Campsite. (Took way more than 2 hrs if you were wondering)

The original plan was to go Scurr Alasdair and then follow the ridge around, Sgùrr MhicChoinnich, Sgùrr Dearg, and see how we were doing from there. Clearly due to our combined lack of experience and knowledge of the mountains, and the very low visibility, progress was a little bit slower than I thought it would be!

Friday Aug 21, 2015 #

10 AM

Running 3:12:55 intensity: (40:00 @1) + (38:26 @2) + (32:11 @3) + (1:15:12 @4) + (7:06 @5) 24.0 km (8:02 / km) +1600m 6:02 / km
ahr:134 max:207 shoes: Inov8 Mudroc 290

The Trotternish Ridge from The Storr car park to the Needle. Left the car near Staffin and hitched a lift to the Old Man of Storr.

Planned it so the wind was blowing us the entire was which was great!, kept popping in and out of clouds revealing the cliffs. Definitely one of my favourite runs ever!

Wednesday Aug 19, 2015 #

12 PM

Running 2:00:00 [3] 9.5 km (12:38 / km) +950m 8:25 / km
shoes: Inov8 Mudroc 290

Run up Blà Bheinn starting from the road bend NE of the mountain. Took the part up to Fionna Choire, up the scree slope, the continued up the SE slope to the S summit. Original plan was to continue N along the ridge, and then descend off Sgurr nan Each, however the weather closed in and so we had very little idea where we were going/putting our feet!

Tuesday Aug 18, 2015 #

11 AM

Running 2:32:12 intensity: (10:00 @1) + (1:02:41 @2) + (37:53 @3) + (41:11 @4) + (27 @5) 17.01 km (8:57 / km) +1241m 6:33 / km
ahr:119 max:177 shoes: Inov8 Mudroc 290

From our tent at Camas Malag, N up Strath Beag, followed by a short scramble up the N side of Beinn Dearg Mhor. Took in all three summits: Beinn na Caillich, Beinn Dearg Mhor, Beinn Dearg Bheag; then descended back into the campsite. Awesome weather.

Monday Aug 17, 2015 #

6 PM

Running 1:34:30 intensity: (2:38 @0) + (9:05 @1) + (20:58 @2) + (32:24 @3) + (28:57 @4) + (28 @5) 12.85 km (7:21 / km) +357m 6:27 / km
ahr:138 max:182 shoes: Inov8 Mudroc 290

Round the coast from the bay then cut back over the hill. An unexpected drop down a cliff to sea level was really cool.

Sunday Aug 16, 2015 #

5 PM

Running 14:25 intensity: (5:18 @0) + (7:14 @1) + (55 @2) + (20 @3) + (38 @4) 2.82 km (5:07 / km) +47m 4:43 / km
ahr:108 max:156 shoes: Brooks Vapor

Running intervals 38:56 intensity: (19 @1) + (6:31 @2) + (5:48 @3) + (12:02 @4) + (14:16 @5) 7.28 km (5:21 / km) +157m 4:50 / km
ahr:158 max:181 shoes: Brooks Vapor

Reps round hunters bog. 4min, 4, 3, 3, 2, 2, 1, 1, 5 x 6s

Running 12:20 intensity: (3:00 @0) + (14 @1) + (2:53 @2) + (6:13 @3) 2.55 km (4:50 / km) +35m 4:31 / km
ahr:62 max:145 shoes: Brooks Vapor

Saturday Aug 15, 2015 #

Note
(rest day)

Friday Aug 14, 2015 #

10 AM

Running warm up/down 23:00 intensity: (6:50 @1) + (12:54 @2) + (3:16 @3) 3.88 km (5:56 / km) +134m 5:03 / km
ahr:125 max:143 shoes: Inov8 Oroc 280

Orienteering 1:09:10 intensity: (40 @0) + (5:41 @1) + (9:31 @2) + (16:36 @3) + (36:20 @4) + (22 @5) 8.36 km (8:16 / km) +265m 7:08 / km
ahr:145 max:174 shoes: Inov8 Oroc 280

Thursday Aug 13, 2015 #

9 AM

Orienteering 30:12 intensity: (14:48 @0) + (8:02 @1) + (3:11 @2) + (3:31 @3) + (40 @4) 1.41 km (21:27 / km) +118m 15:07 / km
ahr:106 max:149 shoes: Inov8 Oroc 280

11 AM

Orienteering 25:59 intensity: (5:39 @1) + (4:58 @2) + (3:39 @3) + (11:43 @4) 3.08 km (8:26 / km) +94m 7:19 / km
ahr:112 max:171 shoes: Inov8 Oroc 280

Orienteering 20:41 intensity: (1:58 @2) + (3:00 @3) + (15:43 @4) 2.43 km (8:30 / km) +120m 6:49 / km
ahr:132 max:174 shoes: Inov8 Oroc 280

Wednesday Aug 12, 2015 #

10 AM

Orienteering 43:14 intensity: (14:04 @0) + (12:50 @1) + (13:00 @2) + (2:33 @3) + (47 @4) 4.58 km (9:26 / km) +19m 9:15 / km
ahr:109 max:154 shoes: Inov8 Mudroc 290

12 PM

Orienteering 1:18:55 intensity: (34:00 @0) + (10:04 @1) + (7:05 @2) + (9:19 @3) + (14:51 @4) + (3:36 @5) 9.57 km (8:15 / km) +25m 8:08 / km
ahr:116 max:184 shoes: Inov8 Mudroc 290

Tuesday Aug 11, 2015 #

10 AM

Running warm up/down 5:02 intensity: (1:29 @0) + (2:54 @1) + (39 @2) 0.57 km (8:53 / km) +2m 8:43 / km
ahr:106 max:124 shoes: Inov8 Oroc 280

Orienteering 9:02 intensity: (1:40 @0) + (4:24 @1) + (2:58 @2) 0.95 km (9:31 / km) +2m 9:25 / km
ahr:73 max:134 shoes: Inov8 Oroc 280

Orienteering 1:10:37 intensity: (26:00 @0) + (23:59 @1) + (15:34 @2) + (3:50 @3) + (1:14 @4) 5.55 km (12:43 / km) +84m 11:49 / km
ahr:92 max:167 shoes: Inov8 Oroc 280

Orienteering 35:26 intensity: (12:00 @0) + (9:57 @1) + (8:27 @2) + (3:59 @3) + (1:03 @4) 2.78 km (12:45 / km) +58m 11:33 / km
ahr:107 max:158 shoes: Inov8 Oroc 280

Monday Aug 10, 2015 #

10 AM

Running warm up/down 10:59 intensity: (2:28 @0) + (3:45 @1) + (4:21 @2) + (25 @3) 1.31 km (8:25 / km) +38m 7:21 / km
ahr:113 max:137 shoes: Inov8 Mudroc 290

Orienteering 35:12 intensity: (3:00 @1) + (7:42 @2) + (8:02 @3) + (16:28 @4) 4.43 km (7:56 / km) +101m 7:08 / km
ahr:124 max:165 shoes: Inov8 Mudroc 290

1 PM

Orienteering 1:26:24 intensity: (21:00 @0) + (27:44 @1) + (27:18 @2) + (8:10 @3) + (2:12 @4) 7.75 km (11:09 / km) +88m 10:33 / km
ahr:100 max:155 shoes: Inov8 Mudroc 290

Sunday Aug 9, 2015 #

4 PM

Orienteering 37:44 intensity: (16:00 @0) + (10:31 @1) + (9:23 @2) + (1:50 @3) 2.69 km (14:00 / km) +62m 12:33 / km
ahr:98 max:141 shoes: Inov8 Mudroc 290

Saturday Aug 8, 2015 #

10 AM

Running warm up/down 20:17 intensity: (1:39 @1) + (9:37 @2) + (8:13 @3) + (48 @4) 2.35 km (8:38 / km) +202m 6:02 / km
ahr:133 max:147 shoes: Inov8 Oroc 280

Orienteering race 1:12:40 intensity: (10 @0) + (9 @1) + (5:36 @2) + (27:34 @3) + (39:11 @4) 8.75 km (8:18 / km) +233m 7:20 / km
ahr:146 max:167 shoes: Inov8 Oroc 280


S6D - Day 6 Glen Affric - C39 - Splits

Friday Aug 7, 2015 #

12 PM

Running warm up/down 15:59 intensity: (13 @0) + (29 @1) + (5:10 @2) + (3:03 @3) + (7:04 @4) 2.62 km (6:06 / km) +86m 5:14 / km
ahr:142 max:167 shoes: Inov8 Oroc 280

Orienteering race 1:18:10 intensity: (1 @0) + (9 @1) + (21 @2) + (1:22 @3) + (1:15:09 @4) + (1:08 @5) 10.01 km (7:49 / km) +301m 6:47 / km
ahr:163 max:175 shoes: Inov8 Oroc 280


S6D - Day 5 Glen Affric - C39 - Splits

Thursday Aug 6, 2015 #

1 PM

Running warm up/down 7:31 intensity: (19 @0) + (55 @1) + (4:26 @2) + (1:51 @3) 1.3 km (5:48 / km) +25m 5:17 / km
ahr:128 max:143 shoes: Inov8 Mudroc 290

Orienteering race 53:12 intensity: (10 @0) + (8 @1) + (9 @2) + (1:03 @3) + (51:37 @4) + (5 @5) 8.45 km (6:18 / km) +100m 5:56 / km
ahr:163 max:174 shoes: Inov8 Mudroc 290


S6D - Day 4 Darnaway - C39 - Splits

Wednesday Aug 5, 2015 #

11 AM

Running warm up/down 9:21 intensity: (13 @0) + (11 @1) + (2:34 @2) + (3:04 @3) + (3:13 @4) + (6 @5) 1.51 km (6:11 / km) +27m 5:40 / km
ahr:141 max:174 shoes: Inov8 Mudroc 290

Orienteering race 36:15 intensity: (6 @0) + (9 @1) + (9 @2) + (5 @3) + (20:49 @4) + (14:57 @5) 5.78 km (6:16 / km) +54m 5:59 / km
ahr:170 max:183 shoes: Inov8 Mudroc 290

Running warm up/down 10:31 [0] 1.31 km (8:02 / km) +7m 7:49 / km
shoes: Inov8 Mudroc 290


S6D - Day 3 Darnaway - C39 - Splits

Monday Aug 3, 2015 #

11 AM

Running warm up/down 10:52 intensity: (3:39 @0) + (4:41 @1) + (1:18 @2) + (50 @3) + (24 @4) 1.06 km (10:16 / km) +48m 8:22 / km
ahr:113 max:147 shoes: Inov8 Oroc 280

Orienteering race 56:28 intensity: (8 @0) + (23 @1) + (17 @2) + (2:36 @3) + (50:06 @4) + (2:58 @5) 7.35 km (7:41 / km) +286m 6:26 / km
ahr:161 max:178 shoes: Inov8 Oroc 280


S6D - Day 2 Strathfarrar - C39 - Splits

Sunday Aug 2, 2015 #

1 PM

Running warm up/down 6:51 intensity: (33 @1) + (1:59 @2) + (3:28 @3) + (51 @4) 1.11 km (6:10 / km) +7m 5:59 / km
ahr:136 max:150 shoes: Inov8 Oroc 280

Orienteering race 58:46 intensity: (7 @1) + (7 @2) + (6 @3) + (50:36 @4) + (7:50 @5) 9.69 km (6:04 / km) +105m 5:45 / km
ahr:168 max:180 shoes: Inov8 Oroc 280

Running warm up/down 10:34 intensity: (6:00 @1) + (3:52 @2) + (42 @3) 1.04 km (10:10 / km) +1m 10:07 / km
ahr:112 max:139 shoes: Inov8 Oroc 280


S6D - Day 1 Achagour - C39 - Splits

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