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Training Log Archive: Purko

In the 31 days ending Mar 31, 2016:

activity # timemileskm+mload
  Running24 24:09:24 157.4(9:13) 253.31(5:43) 73901160.8
  S & C5 5:30:0049.5
  Gym4 4:00:00157.5
  Cycling2 3:33:28 52.4(14.7/h) 84.33(23.7/h) 102587.3
  Orienteering1 1:26:36 6.67(13:00) 10.73(8:04) 52497.4
  Total33 38:39:28 216.47 348.37 89391552.5
  [1-5]30 32:42:47
averages - sleep:7.9

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Thursday Mar 31, 2016 #

1 PM

Gym 1:00:00 [2]
slept:7.2

X-trainer easy

Tuesday Mar 29, 2016 #

5 PM

Gym 1:00:00 [2]
slept:6.5

X-trainer. Lost my earphones so watched pointless and the news without sound... surprisingly alright

Sunday Mar 27, 2016 #

6 PM

Gym 1:00:00 [2]
ahr:120 slept:7.0

Easy crosstrainer fun. Gutted to have missed out on the fun of a long distance in a hailstorm

Saturday Mar 26, 2016 #

1 PM

Gym 1:00:00 intensity: (42:00 @3) + (18:00 @5)
slept:7.5

Cross training, 6 x 3mins hard on the bike followed by 20min easy on the cross trainer. Literally sweating Chem Eng Design frustrations

Friday Mar 25, 2016 #

Note
(rest day)

7.5

Thursday Mar 24, 2016 #

5 PM

Running 57:27 intensity: (54 @0) + (3:44 @1) + (23:21 @2) + (16:37 @3) + (12:45 @4) + (6 @5) 10.23 km (5:37 / km) +358m 4:47 / km
ahr:135 max:174 slept:7.5 shoes: MM Cheviot 3

Steady lap of the seat

Wednesday Mar 23, 2016 #

11 AM

Running 1:33:37 intensity: (1:01 @0) + (5:19 @1) + (50:00 @2) + (24:31 @3) + (12:46 @4) 15.34 km (6:06 / km) +600m 5:06 / km
ahr:133 max:168 slept:8.0 shoes: MM Cheviot

Arthurs Seat easy long run. Completely forgot abut haries varsity, otherwise would have done that as well

Tuesday Mar 22, 2016 #

4 PM

Running 58:05 intensity: (23 @0) + (4:09 @1) + (31:52 @2) + (13:48 @3) + (7:53 @4) 10.71 km (5:25 / km) +284m 4:47 / km
ahr:132 max:171 shoes: MM Cheviot

Easy seat fun with Calum

Monday Mar 21, 2016 #

1 PM

Running 42:08 [3] 7.49 km (5:38 / km) +168m 5:04 / km
slept:8.0 shoes: Saucony Jazz 17

Easy round the hermitage, breaking up a wonderful day at kings

Sunday Mar 20, 2016 #

10 AM

Running 1:26:13 intensity: (27 @0) + (9:09 @1) + (53:24 @2) + (16:19 @3) + (6:54 @4) 13.96 km (6:11 / km) +500m 5:14 / km
ahr:129 max:165 slept:8.5 shoes: MM Cheviot

Easy long run on the seat with Shallot and Katie. Sooo sunny

Saturday Mar 19, 2016 #

9 AM

Running 12:25 [2] 1.59 km (7:49 / km)
shoes: Saucony Jazz 17

Running 16:41 [5] 5.05 km (3:18 / km) +8m 3:17 / km
slept:6.5 shoes: Saucony Jazz 17

Sorry Richard, it had to happen eventually.

Cramond park run, fantastic conditions. Started hard and I knew it, I was running with a young guy, and the first 2km were 3:13 and 3:12. I knew that I would regret this fast start, and sure enough, between 3.5 and 4.5km I was crawling,average pace for that km was about 3:30/35. Managed to kick just hard enough at the end to scrape under Ricky's time.

So pleased that I appear to be in the best shape I've ever been in just before the JK! Lol jokes #ChemEng #H2Production #Loveit
C • What JK? 2

Running 11:02 [2] 1.64 km (6:43 / km) +2m 6:40 / km
shoes: Saucony Jazz 17

Friday Mar 18, 2016 #

1 PM

Running 31:20 intensity: (20 @0) + (14:05 @1) + (8:33 @2) + (4:35 @3) + (3:47 @4) 6.11 km (5:08 / km) +20m 5:03 / km
ahr:125 max:157 slept:7.5 shoes: MM Cheviot

Easy Meadows with Calum

Thursday Mar 17, 2016 #

7 AM

Running 20:00 [2] 3.8 km (5:16 / km) +40m 5:00 / km
slept:7.75 shoes: Saucony Jazz 17

To and from gym

S & C 1:00:00 [0]

Running warm up as per,
Glute + Hammy bridges with foot on a roller
Press ups with thoracic rotation 10+10
OH lunges x2 lengths
SL Box jumps and double landings 5+5
Broad Jump 6 x single, 4 x double, 3 x triple

OH Squat 2x5 Narrow 15kg,
BS 3 x 5 75, 80, 85
3 x 5 pull up

3 x Core circuit
Bulgarian Squat 10+10
10+10 bar rotation
10+10 SA row 16kg
60s arm plank
10 press up
12 PM

Running 1:06:21 intensity: (29 @0) + (5:58 @1) + (20:55 @2) + (12:45 @3) + (25:15 @4) + (59 @5) 12.27 km (5:24 / km) +419m 4:37 / km
ahr:141 max:179 shoes: MM Cheviot

2 hard reps on the crags then arette before a v poor attempt at Whinny Fall.

Wednesday Mar 16, 2016 #

8 AM

Running 1:31:24 intensity: (8 @0) + (9 @1) + (34:55 @2) + (24:24 @3) + (30:36 @4) + (1:12 @5) 14.93 km (6:07 / km) +500m 5:15 / km
ahr:141 max:195 slept:7.75 shoes: MM Cheviot

Long morning run as am helping at an open day this afternoon

Tuesday Mar 15, 2016 #

4 PM

Running 1:10:47 [3] 13.16 km (5:23 / km) +297m 4:50 / km
slept:9.25 shoes: MM Cheviot

Monday Mar 14, 2016 #

7 AM

Running 25:00 [2] 4.5 km (5:33 / km) +30m 5:23 / km
shoes: Saucony Jazz 17

To mobility by DVC and back via a loop of Bruntsfield
6 PM

S & C 1:30:00 [0]

Mobility in the morning

Glute + Hammy bridges with foot on a roller
Press ups with thoracic rotation 10+10
OH lunges x2 lengths
SL Box jumps and double landings 5+5
Broad Jump 6 x single, 4 x double, 3 x triple

OH Squat 2 5+5 Narrow and wide 20kg,
BS 3 x 5 70, 80, 82.5
3 x 5 pull up

3 x 10+10 bar rotation
2x8+8 SA row 16kg

Various other things as well...

Sunday Mar 13, 2016 #

6 PM

Running 43:50 intensity: (20 @0) + (9:33 @1) + (17:23 @2) + (6:04 @3) + (9:13 @4) + (1:17 @5) 7.63 km (5:45 / km) +47m 5:35 / km
ahr:132 max:186 slept:8.5 shoes: MM Cheviot

Easy run around the meadows with a few drills to loosen off.

Saturday Mar 12, 2016 #

11 AM

Running 14:53 [2] 1.75 km (8:32 / km) +59m 7:18 / km
shoes: Inov8 Oroc 280

Running race 1:16:23 [5] 13.23 km (5:46 / km) +1040m 4:09 / km
shoes: Inov8 Oroc 280

Black Combe English Champs Fell Race - 15th overall and 1st U23 :) :)

Really enjoyed this race, felt strong going up to Black Combe and then the gradual descent round to White Combe and the Sheep fold was manageable, lost places descending into the valley and flagged a bit climbing back up Black Combe. Lost 2 places descending to the finish, need to work on my descending! I was running with JamieP for a fair amount of the race but he put a minute into me on the last descent.
The clag really made it interesting, with lots of runners getting completely lost haha.
C • wooo 2

Running 20:00 [2] 3.0 km (6:40 / km) +25m 6:24 / km
shoes: Inov8 Oroc 280

Friday Mar 11, 2016 #

7 AM

Cycling 1:30:16 intensity: (4:05 @0) + (39:53 @1) + (35:25 @2) + (7:43 @3) + (3:10 @4) 36.24 km (24.1 kph) +440m
ahr:120 max:171 slept:7.8

Shortened ride as I can't do one this afternoon as I'm going down to run Black Combe tomorrow! Very excited

Thursday Mar 10, 2016 #

7 AM

S & C 1:00:00 [0]
slept:7.2

Running warm up as per,
Glute + Hammy bridges with foot on a roller
Press ups with thoracic rotation 10+10
OH lunges x2 lengths
SL Box jumps and double landings 5+5
Broad Jump 6 x single, 4 x double, 3 x triple

OH Squat 2x5 Narrow 15kg,
BS 3 x 5 75, 75, 80
3 x 5 pull up

Bulgarian Squat 2 x 8+8
3 x 10+10 bar rotation
2x8+8 SA row 16kg

120 arm plank
3 x 8 press up
5 PM

Running 59:04 intensity: (2:48 @0) + (6:02 @1) + (9:25 @2) + (6:54 @3) + (33:11 @4) + (44 @5) 10.97 km (5:23 / km) +92m 5:10 / km
ahr:143 max:181 shoes: Saucony Jazz 17

Sprintervals: Pollock, corridor to Dumbiedykes, the mass start into dumbiedykes back to the gym. Really good fun, light was fading a bit by the end so was having trouble reading the map

Wednesday Mar 9, 2016 #

8 AM

Running 1:33:20 intensity: (16 @0) + (6:02 @1) + (44:03 @2) + (23:37 @3) + (18:36 @4) + (46 @5) 13.25 km (7:03 / km) +589m 5:46 / km
ahr:135 max:188 slept:8.5 shoes: MM Cheviot

Long easy run on the seat. Left ankle still weak after Sunday but getting better. Met Hope as I was first heading up the crags so ran with her for 45mins before heading up MFD. Nice to have someone to run with

Tuesday Mar 8, 2016 #

5 PM

Running 27:29 intensity: (28 @0) + (1:39 @1) + (7:18 @2) + (9:32 @3) + (8:32 @4) 4.56 km (6:02 / km) +237m 4:47 / km
ahr:139 max:169 slept:8.3 shoes: MM Cheviot

1hr steady on the seat. Changed it from auto pause as I realised it was pausing when I was going up a steep hill! Had a go at TC but clearly didn't actually go through the start

Running 34:36 intensity: (2:22 @1) + (27:01 @2) + (3:31 @3) + (1:42 @4) 6.11 km (5:40 / km) +155m 5:02 / km
ahr:128 max:164 shoes: MM Cheviot

Monday Mar 7, 2016 #

4 PM

Running 28:48 intensity: (16 @0) + (48 @1) + (1:39 @2) + (6:12 @3) + (19:53 @4) 5.43 km (5:18 / km) +49m 5:05 / km
ahr:149 max:169 shoes: Saucony Jazz 17

Running 9:28 intensity: (5 @0) + (1:10 @1) + (46 @2) + (1:11 @3) + (6:06 @4) + (10 @5) 1.85 km (5:06 / km) +24m 4:48 / km
ahr:147 max:181 shoes: Saucony Jazz 17

Running 10:13 intensity: (12 @0) + (13 @1) + (1:03 @2) + (1:56 @3) + (6:29 @4) + (20 @5) 1.9 km (5:23 / km) +41m 4:52 / km
ahr:151 max:179 shoes: Saucony Jazz 17

6 PM

S & C 1:00:00 [0]
slept:7.8

Glute + Hammy bridges with foot on a roller
Press ups with thoracic rotation 10+10
OH lunges x2 lengths
SL Box jumps and double landings 5+5
Broad Jump 4 x single, 3 x double, 2 x triple

OH Squat 5 Narrow 5 wide 20kg,
BS 3 x 5 70, 80, 80
OH Press 3 x 8 25kg with 4 press up claps in betweeen

Bulgarian Squat 3 x 8+8
3 x 10+10 bar rotation
3 x 6 Nordic

3 x 10+10 SL Vsit
3 x 8 press up

Sunday Mar 6, 2016 #

10 AM

Running 7:11 intensity: (10 @0) + (29 @1) + (16 @2) + (22 @3) + (5:47 @4) + (7 @5) 0.96 km (7:28 / km) +75m 5:22 / km
ahr:150 max:175 shoes: Inov8 Oroc 280

Fast run from minibus drop off to the start, made it by 2 mins!

Orienteering 1:26:36 intensity: (25 @1) + (2:58 @2) + (19:17 @3) + (1:02:04 @4) + (1:52 @5) 10.73 km (8:04 / km) +524m 6:29 / km
ahr:156 max:191 slept:9.5 shoes: Inov8 Oroc 280

RR SOL 1 Eilibank. Nice forest, head not in it. Rolled my left ankle 3 times in the first half so didn't force the pace after that. Still made some spectacular errors

Running 29:18 intensity: (13 @0) + (47 @1) + (22:27 @2) + (5:51 @3) 5.39 km (5:26 / km) +42m 5:14 / km
ahr:131 max:140 shoes: Inov8 Oroc 280

Run back to Walkerburn with Ali and Sash

Saturday Mar 5, 2016 #

4 PM

Running 15:08 intensity: (4 @2) + (1:54 @3) + (8:40 @4) + (4:30 @5) 3.67 km (4:07 / km) +114m 3:34 / km
ahr:174 max:185 shoes: MM Cheviot

EUOC TT round two

Running 1:02:26 intensity: (21:00 @1) + (25:10 @2) + (10:53 @3) + (5:23 @4) 10.0 km (6:15 / km) +230m 5:36 / km
ahr:131 max:162 slept:6.5 shoes: MM Cheviot

Round Braids after the TT

Friday Mar 4, 2016 #

9 AM

Cycling 2:03:12 intensity: (13:00 @0) + (54:24 @1) + (39:47 @2) + (12:25 @3) + (3:36 @4) 48.1 km (23.4 kph) +585m
ahr:118 max:166 slept:8.7

I wanted to explore West of the Pentlands... I've learnt it's not worth it and should stay East. The road leading SE out of Balerno and then parallel to the Pentlands was awful! Chatted to a Tesco delivery man who said he'd made that mistake once before as well. Long Dalmahoy Road was good, then accidently went straight through WHU! Was glad I didn't have any Edinburgh branded kit on...
C • Boring 3

Thursday Mar 3, 2016 #

7 AM

Running 18:00 [2] 3.8 km (4:44 / km) +30m 4:33 / km
slept:7.75 shoes: Saucony Jazz 17

To and from gym

S & C 1:00:00 [0]

Same as Monday
Glute + Hammy bridges
Press ups with thoracic rotation 10+10
OH lunges x2 lengths
Box landings x 10
Broad Jump 3 x single, 2 x double, 1 x triple

OH Squat 2 x 5 Narrow 20kg
BS 3 x 5 70,75,80
Pull up 3 x 5

Bulgarian Squat 2 x 8+8
2 x 8+8 SA row 12,12,12
2 x 8 Bent over fly

2 x 15 Vsit
2 x 10+10 Russian twist
2 x FLR Plank 45s each continuous
12 PM

Running 1:01:39 intensity: (28 @0) + (9:08 @1) + (25:10 @2) + (9:10 @3) + (17:33 @4) + (10 @5) 10.94 km (5:38 / km) +349m 4:52 / km
ahr:135 max:174 shoes: MM Cheviot

Easy on the seat, ran the crags fairly hard, and the descent off Whinny.

Wednesday Mar 2, 2016 #

12 PM

Running 1:35:30 intensity: (21 @0) + (1:24 @1) + (24:36 @2) + (33:08 @3) + (36:01 @4) 17.11 km (5:35 / km) +652m 4:41 / km
ahr:143 max:170 slept:8.5 shoes: MM Cheviot

Long on the seat with Sasha

Tuesday Mar 1, 2016 #

4 PM

Running 59:38 intensity: (17 @0) + (1:21 @1) + (24:09 @2) + (18:27 @3) + (15:24 @4) 10.99 km (5:26 / km) +314m 4:45 / km
ahr:139 max:171 slept:8.6 shoes: MM Cheviot

Steady on the seat with Nixon

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