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Training Log Archive: Purko

In the 31 days ending Jan 31, 2016:

activity # timemileskm+mload
  Running29 26:57:22 169.41(9:33) 272.64(5:56) 78051233.0
  Orienteering11 10:23:59 56.98(10:57) 91.69(6:48) 1610572.8
  S & C7 6:30:0058.5
  Cycling4 5:54:58 68.2 109.75 586161.5
  Total43 49:46:19 294.59 474.09 100002025.8
  [1-5]38 42:57:25
averages - sleep:8

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Sunday Jan 31, 2016 #

9 AM

Running 2:00:18 intensity: (25:00 @1) + (44:28 @2) + (32:23 @3) + (18:27 @4) 15.0 km (8:01 / km) +900m 6:10 / km
ahr:128 max:165 slept:8.2 shoes: Inov8 Oroc 280

Snowy Pentlands run. Lots of people which was great! Wasn't really thinking this morning, so left half my stuff in Callum's car, and the rest in Kate's. Only wanted to do 2 hrs so bailed back with Kate, fortunately I left my keys in her car. Good fun

Saturday Jan 30, 2016 #

9 AM

Running 1:50:12 intensity: (1:10 @1) + (17:11 @2) + (34:31 @3) + (54:54 @4) + (2:26 @5) 21.27 km (5:11 / km) +251m 4:54 / km
ahr:139 max:192 slept:8.5 shoes: MM Cheviot

Snow sprint training at Liberton, followed by a FWTN style course around Craigmillar. Effectively two 30minute tempos, and 50minutes of running.
C • FWTN style 2

Friday Jan 29, 2016 #

3 PM

Cycling (Spinning) 45:00 [2]
slept:7.0

Spinning Stretching & Sauna with the boys

Thursday Jan 28, 2016 #

7 AM

S & C 1:00:00 [0]

Strides
skips
Lunges
Mobility
Ladder drills

Perf gym
3x 6+6 reverse lunge (30)
3 x 3 bodyweight pull up then 10 MB slam
Plank 30s FLR x 2 (30s break)

3x Bar rotation 3 x 8
3x Plank push pull 5+5
3x MB press up 6 x 6
1 PM

Running 1:27:28 intensity: (4:00 @1) + (26:03 @2) + (18:33 @3) + (38:52 @4) 16.65 km (5:15 / km) +352m 4:45 / km
ahr:142 max:171 slept:8.0 shoes: MM Cheviot

MFD followed by 2 x 10min tempo on killing fields with Tam and Ali. Good stuff

Wednesday Jan 27, 2016 #

1 PM

Running 1:10:00 intensity: (1:21 @1) + (10:34 @2) + (20:40 @3) + (37:25 @4) 9.98 km (7:01 / km) +726m 5:09 / km
ahr:141 max:173 slept:8.7 shoes: Inov8 X-Talon 212

Carnethy recce. Useful and made me excited for the day. Streams were all full to the bursting!

Tuesday Jan 26, 2016 #

8 AM

Running 30:00 [2] 5.4 km (5:33 / km) +40m 5:21 / km
slept:8.0 shoes: MM Cheviot

Didn't wake up in time for 7:30 so went at 8. Meadows was basically the North Sea
5 PM

Running 1:20:47 intensity: (7:00 @1) + (43:28 @2) + (9:54 @3) + (14:01 @4) + (6:24 @5) 13.81 km (5:51 / km) +385m 5:08 / km
ahr:132 max:185 shoes: MM Cheviot

EUOC Hill Reps. Windy as hell but not too cold or rainy.
4 x 30s (2mins)
2 x 45s (2.5mins)
5 x 60s (3mins)
2 x 45s (2.5mins)
4 x 30s (2mins)
Legs feeling tired

Monday Jan 25, 2016 #

7 AM

Running 40:00 [2] 7.7 km (5:12 / km) +62m 5:00 / km
slept:8.25 shoes: Saucony Jazz 17

Post mobility, pre breaky recovery. If this was July, people would be having BBQs on the meadows at this temperature

S & C 30:00 [0]

Mobility, Drills, Stretching in the circuits gym
6 PM

S & C 1:00:00 [0]

Was running late so arrived in a bit of a state.
Hurdles
3+3 Right and Left with hand on head
3 + 3 Right lead, Left lead skip

WU
10 x box jump
DB SA Single Split Squat 3 x 3+3
BB Double Split Squat 3 x 2+2

DL 3 x 5 70kg
Rebound box Jumps 3 x 6

Core 3 x:
8+8 Paloff Press
MB Press up 6+6
Push Pull Plank 5+5


Running 16:00 [2] 3.6 km (4:27 / km) +30m 4:16 / km
shoes: Saucony Jazz 17

To/From Gym

Sunday Jan 24, 2016 #

Note

End of another 4 week (ish) cycle and feeling good with no niggles. Really pleased with the consistency I've achieved over the last 4 months, only a handful of set backs.
I'm really excited for the next month, 2 weeks until POM, 3 weeks until Carnethy 5, and 4 weeks until BUCS! Can't wait
9 AM

Cycling 1:58:32 intensity: (8:00 @0) + (1:00:43 @1) + (45:49 @2) + (4:00 @3) 46.57 km (23.6 kph) +401m
ahr:114 max:143 slept:8.5

Easy recovery cycle after a hard run tarmac run yesterday.
Tranent, Dalkeith, PUNCTURE FFS, Roslin, Hillend and back. Very much windier then Wednesday!
C • Puncture 8
3 PM

Running 20:00 [2] 3.0 km (6:40 / km) +60m 6:04 / km
shoes: MM Cheviot

Control Collecting

Saturday Jan 23, 2016 #

2 PM

Running 3:07 intensity: (17 @0) + (37 @1) + (53 @2) + (1:11 @3) + (9 @4) 0.34 km (9:04 / km) +9m 8:01 / km
ahr:127 max:150

Orienteering 1:07:39 intensity: (5 @2) + (4:10 @3) + (1:00:53 @4) + (2:31 @5) 14.73 km (4:36 / km) +243m 4:15 / km
ahr:157 max:178 slept:7.5 shoes: Saucony Jazz 17

Big Weekend Urban. SI air wasn't working as I didn't punch check which was irritating. Really enjoyed it

Friday Jan 22, 2016 #

6 PM

Running 10:56 intensity: (15 @0) + (27 @1) + (8 @2) + (54 @3) + (9:09 @4) + (3 @5) 2.33 km (4:42 / km) +17m 4:32 / km
ahr:154 max:174

Orienteering 22:57 intensity: (4 @0) + (7 @1) + (14 @2) + (1:06 @3) + (16:47 @4) + (4:39 @5) 5.24 km (4:23 / km) +23m 4:17 / km
ahr:167 max:212 slept:8.5 shoes: Saucony Jazz 17

FWTN + Big Weekend round KB. Absolute corker of a course planned by Forest Demon, gaffling and loops galore.

Running 12:28 intensity: (11 @1) + (3 @2) + (34 @3) + (11:35 @4) + (5 @5) 2.23 km (5:35 / km) +31m 5:13 / km
ahr:157 max:174

Thursday Jan 21, 2016 #

7 AM

S & C 1:00:00 [0]

Circuit Gym
Standard WU, then mobility.
Hamstring exercises
Box jumps
Pull ups
OH Press

Perf gym
3x5 DL (60, 70, 70)
Plank 30s FLR x 2
Bar rotation 3 x 8
v-sit 4 x both, left, right
DB fly 3 x 10
MB press up 3 x 3
11 AM

Running 1:05:38 intensity: (21:00 @1) + (34:11 @2) + (7:18 @3) + (3:09 @4) 11.44 km (5:44 / km) +324m 5:01 / km
ahr:124 max:157 slept:5.0 shoes: MM Cheviot

Easy hills with Shallot

Wednesday Jan 20, 2016 #

11 AM

Cycling 2:31:26 intensity: (10:01 @0) + (39:36 @1) + (1:29:03 @2) + (10:23 @3) + (2:23 @4) 63.18 km (25.0 kph) +185m
ahr:121 max:155 slept:8.0

Coastal road to Gullane and back. Absolutely no wind it was fantastic!

Tuesday Jan 19, 2016 #

10 AM

Running 10:26 intensity: (17 @0) + (25 @1) + (2:03 @2) + (1:57 @3) + (5:10 @4) + (34 @5) 1.98 km (5:16 / km) +14m 5:06 / km
ahr:147 max:181

Running 1:01:42 intensity: (4:36 @1) + (14:06 @2) + (17:46 @3) + (24:46 @4) + (28 @5) 10.31 km (5:59 / km) +403m 5:00 / km
ahr:141 max:183 slept:9.5 shoes: MM Cheviot

Solo hill reps
Although not that solo since Andy turned up with a cool drone out of nowhere!
Anyway... 4 x 1min (3min) 8 x 45s(2:30) 4 x 30s (2min)
Good, but far easier with pals

Monday Jan 18, 2016 #

4 PM

Running 52:18 intensity: (10:00 @1) + (23:54 @2) + (3:50 @3) + (14:19 @4) + (15 @5) 9.97 km (5:15 / km) +88m 5:01 / km
ahr:106 max:177 slept:9.5 shoes: Saucony Jazz 17

Recovery pre and post gym
6 PM

S & C 1:00:00 [0]

Circuit Gym
Hip Hinge
Kettle bell squat
SL Balance and Reach
Spiderman crawl
Hurdles

DL 4 x 8 (60,60, 70, 70)
Rebound box jump
Bar Split squat double
Dumble split squat single

3 x 3+3 Med ball push up
3 x 5+5 5kg plank push.
3 x 8+8 Pallof press.
3 x 10+10 bar rotations.

Sunday Jan 17, 2016 #

8 AM

Running 1:49:08 intensity: (2:00 @1) + (38:15 @2) + (39:01 @3) + (28:36 @4) + (1:16 @5) 14.55 km (7:30 / km) +825m 5:51 / km
ahr:136 max:185 shoes: Inov8 Oroc 280

Epicaly awesome Pentlands run with Shallot, Georgie, ft Callum doing intervals. Snow and sunshine... love it!

Saturday Jan 16, 2016 #

1 PM

Running warm up/down 30:00 [2] 3.0 km (10:00 / km) +20m 9:41 / km
shoes: Inov8 Oroc 280

Running race 29:58 [3] 8.35 km (3:35 / km) +125m 3:20 / km
slept:7.5 shoes: Inov8 Oroc 280

Broxburn East District XC
Incredibly icy, completely frozen ground and snow. Really good fun and probably the best XC of the season for me, felt strong all the way, and 45s faster than last year in fairly similar conditions. At the beginning of 2nd lap I completely lost grip and my face was next to make contact with the ground! Recovered quickly though. Ran hard to draw in Matty and Jimmy T, overtook both of them, but J beat me to the line with Matty close behind

Friday Jan 15, 2016 #

12 PM

Cycling 40:00 [3]
ahr:130 max:175

Helping Shallot out with her dissertation. Max test on a bike, starting at 90W then increasing 35W every 3 mins. Reached 335W and then bailed (HR 175), Could have gone for another 3mins maybe more.
C • Could have... 5

Thursday Jan 14, 2016 #

7 AM

S & C 1:00:00 [0]
slept:7.6

Circuit Gym
Standard WU, then mobility.
Dot drills
OH Press and Splits

Perf gym
3 x (3 pull ups 0,7.5, 7.5, then 10 med ball slams).
3 x (8 DB curl and press, 4 med ball press ups, 3 push ups with clap).
3 x 5+5 5kg plank push.
3 x 8+8 Pallof press.
3 x 10+10 bar rotations.
5 PM

Running 1:17:10 intensity: (16:13 @2) + (23:48 @3) + (36:30 @4) + (39 @5) 14.56 km (5:18 / km) +280m 4:50 / km
ahr:139 max:179 shoes: Saucony Jazz 17

Half of a sprint corridor, followed by bonus miles.
Sprint was as hard as possible. Difficult because of the steps, narrow alleys and tight corners. Many errors but good practice for taking in as much as possible when going slowly before turning up the gas.

Wednesday Jan 13, 2016 #

2 PM

Running 1:30:00 intensity: (1:12 @1) + (35:25 @2) + (19:28 @3) + (32:26 @4) + (1:29 @5) 14.48 km (6:13 / km) +530m 5:15 / km
ahr:138 max:190 slept:8.2 shoes: MM Cheviot

EUOC long chatty run. V muddy

Tuesday Jan 12, 2016 #

7 AM

Running 35:00 [3] 6.0 km (5:50 / km) +47m 5:37 / km
slept:7.9 shoes: MM Cheviot

Meadows recovery
5 PM

Running 17:30 [2] 3.31 km (5:17 / km) +48m 4:56 / km
shoes: MM Cheviot

Running 1:03:00 intensity: (4:00 @2) + (39:00 @3) + (10:00 @4) + (10:00 @5) 10.58 km (5:57 / km) +274m 5:16 / km
shoes: MM Cheviot

EUOC Hills.

8 x 1min (3min), 8 x 30s (2min). Focus on form and power. Not an aerobic session.

Monday Jan 11, 2016 #

12 PM

Running 49:00 intensity: (5:08 @1) + (19:27 @2) + (20:00 @3) + (4:25 @4) 9.78 km (5:01 / km) +166m 4:37 / km
ahr:130 max:156 slept:9.5 shoes: MM Cheviot

Recovery round the Seat in glorious sunshine
6 PM

S & C 1:00:00 [0]

Easy session easy back into things

Hurdles: 2 x 2 forwards, 2 x 2 lateral

BS @ 70% 3x5 (60kg)
BP 3 x 5 (40, 45, 50)

OH Squat 3 x 10 20kg
DB walk 3 x out and back. (18, 18, 20)
Push Up 3 x 10
Dead Bug 3 x 10

Sunday Jan 10, 2016 #

Note
slept:5.0 (rest day)

Saturday Jan 9, 2016 #

11 AM

Orienteering 1:05:00 intensity: (50:00 @3) + (15:00 @4) 7.93 km (8:12 / km) +126m 7:36 / km
slept:8.5 shoes: Inov8 X-Talon 212

Friday Jan 8, 2016 #

7 AM

Running 32:23 [3] 6.43 km (5:02 / km) +90m 4:42 / km
slept:8.0 shoes: Inov8 X-Talon 212

1 PM

Running 10:00 [2] 1.89 km (5:17 / km) +28m 4:56 / km
shoes: Inov8 X-Talon 212

Orienteering 39:04 [4] 6.9 km (5:40 / km) +68m 5:24 / km
shoes: Inov8 X-Talon 212

Running 10:00 [2] 1.59 km (6:18 / km) +23m 5:52 / km
shoes: Inov8 X-Talon 212

Thursday Jan 7, 2016 #

10 AM

Running 5:17 [2] 0.93 km (5:40 / km) +6m 5:29 / km
slept:8.5 shoes: Inov8 X-Talon 212

Orienteering 40:22 [4] 6.88 km (5:52 / km) +65m 5:36 / km
shoes: Inov8 X-Talon 212

1 PM

Orienteering 43:00 intensity: (23:00 @3) + (20:00 @4) 6.88 km (6:15 / km) +39m 6:04 / km
shoes: Inov8 X-Talon 212

Wednesday Jan 6, 2016 #

10 AM

Running 1:47:30 [3] 16.53 km (6:30 / km) +771m 5:16 / km
slept:9.0 shoes: Inov8 Oroc 280

Tuesday Jan 5, 2016 #

10 AM

Running 5:14 [2] 0.67 km (7:52 / km) +39m 6:05 / km
slept:8.8 shoes: Inov8 Oroc 280

Orienteering 1:14:59 [3] 9.61 km (7:48 / km) +279m 6:49 / km
shoes: Inov8 Oroc 280

5 PM

Orienteering 50:04 [3] 5.87 km (8:32 / km) +148m 7:35 / km
shoes: Inov8 Oroc 280

Monday Jan 4, 2016 #

9 AM

Running 8:53 [2] 1.63 km (5:28 / km) +23m 5:06 / km
slept:8.0 shoes: Inov8 X-Talon 212

Orienteering 1:21:00 [3] 9.04 km (8:57 / km) +160m 8:14 / km
shoes: Inov8 X-Talon 212

Running 9:21 [2] 1.51 km (6:11 / km)
shoes: Inov8 X-Talon 212

2 PM

Orienteering 1:03:54 [3] 8.66 km (7:23 / km) +85m 7:02 / km
shoes: Inov8 X-Talon 212

Sunday Jan 3, 2016 #

11 AM

Orienteering 1:16:00 [3] 9.95 km (7:38 / km) +374m 6:26 / km
slept:7.5 shoes: Inov8 Oroc 280

Saturday Jan 2, 2016 #

12 PM

Running 1:08:08 intensity: (25:00 @2) + (30:00 @3) + (10:00 @4) + (3:08 @5) 11.24 km (6:04 / km) +475m 5:00 / km
ahr:130 max:180 slept:9.5 shoes: MM Cheviot

Arthur's seat still absolutely rammed full of tourists. Had a crack at MFD, new PB but 20s off the big boys.
Need a new HR monitor

Friday Jan 1, 2016 #

12 PM

Running 1:08:30 intensity: (34:00 @2) + (34:30 @3) 10.6 km (6:28 / km) +343m 5:34 / km
slept:6.0 shoes: MM Cheviot

New years run on the seat with Calum, Sash, and the girls. Really really busy everyone was out on the seat to start off the year with a walk.

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