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Training Log Archive: Purko

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m	load
	Running	19	22:57:32	117.03	(11:46)	188.34	(7:19)	7588	1016.3
	Cycling	12	21:16:35	306.47		493.22		6042	541.6
	S & C	5	5:00:00						81.0
	Walking	1	4:30:00	6.21	(43:27)	10.0	(27:00)	1300	67.5
	Gym	2	1:40:00						77.7
	Orienteering	1	42:32	3.54	(12:00)	5.7	(7:27)	193	62.6
	Total	36	56:06:39	433.26		697.26		15123	1846.7
	[1-5]	35	52:04:25
averages - sleep:8.1

5:24

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Tuesday May 31, 2016 #

11 AM

Running 2:30:00 [3] 10.0 km (15:00 / km) +1200m 9:23 / km
shoes: Inov8 X-Talon 212

Easy run around the Beinn Alligin Horseshoe. Another glorious warm sunny day. Started at the carpark by the river and then followed the river until the path forked. Headed steeply up and over the "Horns of Alligin" which were pretty cool, before making the final climb up to Sgurr Mor. Easy run down and then a scramble up Tom na Gruagaich before running down the other side and back to the car

Monday May 30, 2016 #

1 PM

Walking 4:30:00 [1] 10.0 km (27:00 / km) +1300m 16:22 / km
shoes: Salomon XA Pro 3D

"Easy" walk up the Liatach. Such a cool mountain would recommend it to everyone!
Started at the layby east of Glen cottage and headed North to the saddle, detoured right to Stuc a'Choire Dhuibh Bhig. Then headed West along the ridge, over Spidean a'Choire Leith, over Am Fasarinen Pinnacles, finally up to Mullach an Rathain before dropping down into the valley. Went swimming in the river at the bottom which was soo warm!

Sunday May 29, 2016 #

4 PM

Running 1:00:00 [2] 8.0 km (7:30 / km) +200m 6:40 / km
shoes: Inov8 X-Talon 212

Easy along the coastal path on the rocky outcrop west of Inveralligin. Came across a bothy/hut which was cool. Soo warm, did some coasteering for about 500m before climbing back up to the trod and running back

Thursday May 26, 2016 #

10 AM

Cycling 2:23:30 [1] 56.37 km (23.6 kph) +564m
slept:9.0

Comrie to Aberfoyle over Duke's pass for the 1st time, why haven't I done that before!

2 PM

Cycling 1:18:19 [1] 31.11 km (23.8 kph) +167m

Aberfoyle to Stirling to get the train back to the Burgh

Wednesday May 25, 2016 #

11 AM

Running 4:53:36 [2] 30.02 km (9:47 / km) +1844m 7:29 / km
shoes: Inov8 X-Talon 212

"21" Miles at 21yrs
Absolutely epic run starting at the South of Glen Ample, Stuc a Chroin, Ben Vorlich, and along an undulating ridge, finishing with Mor Bheinn, and Ben Halton before dropping into Comrie. Unfortunately the route I had planned had a wee bit too much climb and too few paths so it was exceptionally slow going and tiring, so cut out 3 peaks, which meant it was 18.6 miles... Oh well still a great day out!

Plan was to meet Calum and Katie on the ridge, however we were soo slow that they would have waited for 2+hrs... glad yous had fun anyway!

C • 18.6 miles 3

Tuesday May 24, 2016 #

11 AM

Running 2:18:03 [3] 19.31 km (7:09 / km) +881m 5:49 / km
slept:9.0 shoes: Inov8 X-Talon 212

Invergeldie to the top of Ben Chonzie and back to Comrie via Carn Cois

C • 1

Monday May 23, 2016 #

10 AM

Cycling 5:24:33 [1] 122.22 km (22.6 kph) +1178m

Dunblane to Harie Hol in Comrie, via Loch Katrine, 10/10 awesome!

Sunday May 22, 2016 #

11 AM

Orienteering 42:32 5.7 km (7:27 / km) +193m 6:23 / km
slept:8.5 shoes: Inov8 X-Talon 212

Scottish Orienteering Relay Champs.

EUOC Team 3, technically and physically not up for it. But loved every minute of my run despite being almost 10mins behind Tortoise Tam

12 PM

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Inov8 X-Talon 212

Saturday May 21, 2016 #

Event: Scottish Championships Individual / Relays

11 AM

Running 19:36 [3] 1.6 km (12:16 / km) +24m 11:26 / km

Running 2:18:59 18.46 km (7:32 / km) +1105m 5:48 / km
shoes: Inov8 X-Talon 212

Slioch Horseshoe Race

This was never going to be much of a race for me, more of a test of how I would react to running up a rough Munroe from sea level. Up was fine, down I was very aware that my ankle is still not fully recovered, and physically, my legs aren't used to running down hills again yet. All things considered, very positive!

Thursday May 19, 2016 #

7 AM

Running 30:17 [2] 5.63 km (5:23 / km) +43m 5:11 / km
slept:7.8 shoes: Saucony Jazz 17

Pre exam brain boost easy

Wednesday May 18, 2016 #

7 AM

Running 1:29:18 13.55 km (6:35 / km) +600m 5:24 / km
slept:7.8 shoes: Brooks Vapor

Remembering what a long hilly run is

Tuesday May 17, 2016 #

4 PM

Running 1:00:29 10.9 km (5:33 / km) +351m 4:47 / km
slept:8.0 shoes: Saucony Jazz 17

5x3min hill. Felt better and better with each rep and no ankle pain

Monday May 16, 2016 #

9 AM

S & C 1:00:00 [0]
slept:8.2

Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box jumps 5 x max
2x3+3 SL squat
2:1 4+4
1:2:1 4+4

Pull Up 3x8
BS with bands at knee 40 60 60
BS no bands 80 80

Core:
2x5+5 split squat 16
2x8+8 Plank SA row 14kg
2x60s flr arm plank
2 x10+10 Bar rotation

Running 17:00 [2] 3.5 km (4:51 / km) +30m 4:39 / km
shoes: Saucony Jazz 17

To from gym

10 AM

Gym 40:00 [2]

Recovery X-trainer

Sunday May 15, 2016 #

5 PM

Running 1:25:05 [3] 15.22 km (5:36 / km) +377m 4:59 / km
slept:8.5 shoes: Saucony Jazz 17

Long run with Shallot for a bit of it. Ankle feeling great throughout, but a little achey now so will x-train for a few more days yet

Saturday May 14, 2016 #

12 PM

Running 1:02:17 [3] 11.03 km (5:39 / km) +308m 4:57 / km
slept:9.0 shoes: Saucony Jazz 17

Steady run on the seat, tourists out in force

Friday May 13, 2016 #

1 PM

Cycling 2:21:50 55.14 km (23.3 kph) +571m
slept:8.0

Post exam easy ride with Shallot out via Dalkeith to Pathead, and the round to Tranent.

Thursday May 12, 2016 #

7 AM

S & C 1:00:00 [0]
slept:7.4

Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box landings x5
2x3+3 SL squat
2:1 3+3
1:2:1 2+2

Pull Up 3x8
BS with bands at knee 40 60 60 60

Core:
2x5+5 split squat 16
2x8+8 Plank SA row 12kg
2x60s flr arm plank
2 x10+10 Bar rotation

Running 20:00 [1] 3.8 km (5:16 / km) +30m 5:04 / km

To from gym. Legs tired!

5 PM

Cycling 1:00:45 [2] 25.79 km (25.5 kph) +487m

4 laps recovery

Wednesday May 11, 2016 #

6 PM

Running 13:59 [3] 2.31 km (6:04 / km) +48m 5:30 / km

Running 40:06 7.95 km (5:03 / km) +413m 4:00 / km
slept:8.5 shoes: Inov8 X-Talon 212

Dumyat hill race. Taped ankle up so no chance of rolling it. Going up I felt surprisingly good, just beating Luetch to the summit. However descending quickly started to hurt so I eased up a lot on the pace and just jogged down.
I was expecting it to swell up/bruise but so far nothing has happened (14hrs later). Hoping to start doing some proper running again now. Inov8s rubbing on the arch of my foot making a small blister, and legs forgotten what running downhill is, but other than that a positive outing which is fab

Running 12:12 [3] 1.71 km (7:09 / km) +8m 6:59 / km

Tuesday May 10, 2016 #

Note

Ankle feels best it has done in weeks. Am going to run Dumyat tomorrow and see how that goes up (and then down)

3 PM

Cycling 58:44 25.82 km (26.4 kph) +493m
slept:8.5

Steady 4 laps of the seat

Monday May 9, 2016 #

12 PM

Running 30:57 [2] 5.44 km (5:41 / km) +28m 5:33 / km
slept:8.0 shoes: Saucony Jazz 17

5min(1min) jog walk jog round the sunny meadows with a wee trip to Sainsbo's

4 PM

Running 20:00 [2] 3.8 km (5:16 / km) +30m 5:04 / km
shoes: Saucony Jazz 17

To/from gym with 1min walk there, forgot on the way back

S & C 1:00:00 [0]

Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box landings x5
2x3+3 SL squat
2:1 3+3
1:2:1 2+2

Pull Up 3x8
BS with bands at knee 40 55 55 60

Core:
2x5+5 split squat 16
2x8+8 Plank SA row 12kg
2x60s flr arm plank
2 x10+10 Bar rotation

Sunday May 8, 2016 #

7 AM

Running 32:10 [2] 5.62 km (5:43 / km) +14m 5:39 / km
slept:7.5 shoes: Saucony Jazz 17

5min run 1 min walk with Shallot from the travelodge

5 PM

Cycling 49:17 20.55 km (25.0 kph) +384m

3 laps of the seat easy

Saturday May 7, 2016 #

Note
slept:7.8 (rest day)

Travelling to cousin's wedding, thought I might have a chance to run, but no shower facility made that impossible

Friday May 6, 2016 #

4 PM

Cycling 2:03:01 [2] 55.77 km (27.2 kph) +607m
slept:8.0

Gladhouse, longer than usual approaching it from the south. My puncture curse came back with a vengence just after Carrington. Must have hit something very sharp as it deflated in about 5 seconds

Thursday May 5, 2016 #

7 AM

S & C 1:00:00 [3]
slept:7.8

Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box landings x5
2x3+3 SL squat
2:1 3+3
1:2:1 2+2

Pull Up 3x8
BS with bands at knee 40 50 55 55

Core:
2x5+5 split squat 14
2x8+8 Plank SA row 10kg
2x60s flr arm plank
2 x10+10 Bar rotation

Running 20:00 [2] 3.8 km (5:16 / km) +30m 5:04 / km
shoes: Brooks Vapor

To and from gym with 1 min walk half way on each

6 PM

Cycling 56:52 25.78 km (27.2 kph) +494m
ahr:141 max:196

Seatervals. 4 laps, pushing hard to the top then recovery down and round. Really warm, only shorts and t-shirt!

Wednesday May 4, 2016 #

12 PM

Running 28:28 [2] 5.19 km (5:29 / km) +23m 5:22 / km
slept:7.8 shoes: Saucony Jazz 17

Run walk run with Zoe

3 PM

Cycling 1:10:48 [3] 24.43 km (20.7 kph) +428m

To Gladhouse with Andrew and Stephen, massive headwind

Cycling 52:51 [2] 24.39 km (27.7 kph) +182m

Back from Gladhouse with a massive tailwind. Had a pretty sketchy moment where I took a corner a bit fast and caught hit by a croswwind, almost sending me flying into a fence

Tuesday May 3, 2016 #

6 PM

Gym 1:00:00
ahr:141 max:180 slept:8.0

5x3mins (90s) XT intervals

Monday May 2, 2016 #

7 AM

S & C 1:00:00 [0]
slept:8.0

Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box jumps x5
Broad Jump to Single land 3+3
Broad jump to single to double 2+2

Pull Up 3x3 (5kg) + 10 MB Slam
BS 40 80 80 85 3x3 + 3 box jump

Core:
2x5+5 split squat 14
2x10+10 SA row 18kg
2x30s flr arm plank
3x3 (15 kg plate) +3 press up with clap
2x20 abs push down

1 PM

Cycling 1:00:01
ahr:134 max:147

Weather was unpredictable as always so just easy spinning inside instead

Sunday May 1, 2016 #

6 PM

Cycling 56:04 25.84 km (27.7 kph) +488m
ahr:140 max:170 slept:8.0

Steady 4 laps of the seat.

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