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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 31 days ending Jul 31, 2016:

activity # timemileskm+mload
  Orienteering14 15:38:17 63.74(14:43) 102.58(9:09) 1703891.8
  Running19 12:51:12 63.09(12:13) 101.53(7:36) 3233532.7
  Cycling10 10:05:12 161.39(16.0/h) 259.73(25.8/h) 3773333.3
  S & C4 3:00:0027.0
  Total37 41:34:41 288.22 463.85 87091784.8
  [1-5]33 38:34:41
averages - sleep:8

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Sunday Jul 31, 2016 #

10 AM

Running warm up/down 17:10 [2] 2.3 km (7:28 / km) +6m 7:22 / km
shoes: Inov8 X-Talon 212b

Orienteering race 1:46:19 [4] 13.89 km (7:39 / km) +212m 7:07 / km
slept:8.0 shoes: Inov8 X-Talon 212b

COC Long, Rafter-Six

Again, much better than the middle. Running at a comfortable pace, made a few small errors, but nothing too disastrous.

Doma http://www.scottish-orienteering.org/doma/show_map...

Long M21-34 - Splits

Saturday Jul 30, 2016 #

Event: 2016 Canadian Orienteering Championships
 
10 AM

Running warm up/down 14:36 [2] 1.61 km (9:05 / km) +6m 8:55 / km
shoes: Inov8 Oroc 340

11 AM

Orienteering race 43:19 [4] 5.24 km (8:16 / km) +110m 7:29 / km
slept:7.6 shoes: Inov8 Oroc 340

Canadian O Champs Middle M21E

Very frustrated, I was pretty prepared but still making stupid errors. Need to really focus on direction and plan as that was what I didn't have on 2 5 and 6.
Positives, raced hard from 6 onwards and didn't make any errors. Long tomorrow will hope to improve on this

COC Middle M21-34 - Splits

Friday Jul 29, 2016 #

11 AM

Orienteering 34:25 [2] 3.16 km (10:54 / km) +26m 10:29 / km
slept:8.2

Bow Valley Provincial Park
Pairs map memory 1

Orienteering 37:24 [2] 3.54 km (10:33 / km) +36m 10:03 / km

Bow Valley Provincial Park
Pairs map memory 2

Thursday Jul 28, 2016 #

12 PM

Running 3:00:00 intensity: (2:00:00 @1) + (1:00:00 @2) 11.06 km (16:17 / km) +1220m 10:30 / km
slept:8.5 shoes: Inov8 X-Talon 212b

Another awesome mountain day, this time with RickyP. Fast walk up to the top, then very exposed scramble for 200m along the summit ridge to the top. Incredible

Wednesday Jul 27, 2016 #

Note
slept:8.6 (rest day)

Driving from Hinton to Canmore, went for a 6km walk near Jasper

Tuesday Jul 26, 2016 #

11 AM

Running 2:10:00 intensity: (20:00 @2) + (1:20:00 @3) + (30:00 @4) 15.86 km (8:12 / km) +1381m 5:43 / km
slept:7.6 shoes: Inov8 X-Talon 212b

Really awesome run up Whistler Peak following the trail. Path ascended through 4 different layers, thick lower forest, upper pine forest, alpine meadows, and summit scree... soo cool!
As it was prime bear country, I carried a cowbell, and made lots of clapping and noise as I went through the forest to scare the bears away.
Original plan was to meet the rest of the fam at the top, however, due to the enormous number of tourists, they had to wait over an hour for the cable car, so I was already on my way down when they finally arrived.

Monday Jul 25, 2016 #

10 AM

Running 22:00 intensity: (7:00 @4) + (15:00 @5) 3.89 km (5:39 / km) +25m 5:28 / km
slept:7.5 shoes: Inov8 Oroc 340

WCOC Sprint

A few small slips running the wrong side of a building, but nothing major.

Then made an absolute corker of an error. I don't understand why I did this, I had a plan, and knew what I was going to see. Then did something completely different, wasting 4:45. Appalling!

Ah well, getting the errors out before the WREs next weekend ;)

Doma: http://www.scottish-orienteering.org/doma/show_map...

Western Canadians - Sprint: Course 5 - Splits

Sunday Jul 24, 2016 #

9 AM

Running warm up/down 13:06 [2] 1.69 km (7:45 / km) +1m 7:43 / km
shoes: Inov8 X-Talon 212b

Orienteering 1:47:28 [3] 11.83 km (9:05 / km) +169m 8:29 / km
slept:7.7 shoes: Inov8 X-Talon 212b

Western Canadians Long Distance

Was taking it gently to ensure I was technically sound, this was a lot better, but was taking it a bit too easy as was losing about 15s a leg. Made a big mistake on 20 as lost concentration and thought I was somewhere I couldn't possibly be.

Doma: http://www.scottish-orienteering.org/doma/show_map...

Western Canadian - Long: Course 10 - Splits

Saturday Jul 23, 2016 #

Event: 2016 Western Canadian Orienteering Champs
 
11 AM

Orienteering 24:53 [2] 2.32 km (10:44 / km) +23m 10:14 / km
slept:7.0 shoes: Inov8 Oroc 340

Model map... SAW A BEAR WHAAAAAT!

It was about hip high, black and running very fast away from all the orienteers. Can't wait to see a grizzly with cubs #loljk

Model map confirmed my suspicions of the terrain being quite physical

Doma: http://www.scottish-orienteering.org/doma/show_map...
1 PM

Running warm up/down 17:02 [2] 2.37 km (7:11 / km)
shoes: Inov8 Oroc 340

Orienteering race 49:07 intensity: (9:07 @3) + (35:00 @4) + (5:00 @5) 5.16 km (9:31 / km) +58m 9:01 / km
shoes: Inov8 Oroc 340

Western Canadians Middle Distance. Wasted at least 6mins...

Didn't follow my own advice, and lost focus on compass and picture and just kinda ran and hoped... useless!

Middle - Course 10 - Splits

Friday Jul 22, 2016 #

6 PM

Running 26:15 [2] 4.51 km (5:49 / km) +23m 5:41 / km
slept:8.6 shoes: Saucony Jazz 17

Easy leg stretch after a long day in the car coming through the epic Icefield Parkway in unreal weather

Thursday Jul 21, 2016 #

7 AM

Running 46:29 [3] 7.56 km (6:09 / km) +119m 5:42 / km
slept:7.0 shoes: Inov8 X-Talon 212b

Only home for 11.5 hours but managed to squeeze in a run before heading off to Gatwick

Wednesday Jul 20, 2016 #

Note
slept:7.0 (rest day)

Unnavoidable unless I go for a late run when I get home at about 21:30, but that's not very appealing if I have to get up early for the flight on Thursday morning as well.

Tuesday Jul 19, 2016 #

5 PM

Running 38:10 intensity: (13:10 @3) + (10:00 @4) + (15:00 @5) 6.9 km (5:32 / km) +2m 5:32 / km
slept:7.8 shoes: Saucony Jazz 17

Same as Thursday, soleus has loosened off a bit since then. Tried to push harder, and I did. Faster on 7 out of 8 splits.

200, 400, 600, 800, 800, and down again

Cycling 12:55 [1] 3.56 km (16.5 kph) +110m

Monday Jul 18, 2016 #

4 PM

Running 38:26 [2] 4.92 km (7:49 / km) +35m 7:33 / km
slept:7.9 shoes: Saucony Jazz 17

Drills and spenst and finding two geocaches
6 PM

S & C 45:00 [0]

Wall Squat
KB Hip Hinge
SL Box squat
Spiderman x2
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills

Core Circuit 3 x 8 x 40:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups

Sunday Jul 17, 2016 #

10 AM

Cycling 24:47 [2] 9.1 km (22.0 kph) +173m
slept:9.5

To Skårefjellet

Orienteering 1:19:28 [4] 8.57 km (9:16 / km) +140m 8:34 / km
shoes: Inov8 X-Talon 212

Skårefjellet O intervals
In general quite please with this, felt that I stayed in control a lot of the time, despite pushing hard at times. I was being very concious of my compass which seemed to pay off, as errors today were predominantly in the circle having not known what the feature was
2 PM

Cycling 25:32 [2] 8.38 km (19.7 kph) +135m

From lunch stop on the beach back home. The road painters were out in force as I cycled back, unfortunately I didn't put two and two together, so cycled over some freshly painted white lines, ruining their work and making my tyre look like a zebra

Saturday Jul 16, 2016 #

3 PM

Running 16:45 [3] 3.17 km (5:17 / km) +19m 5:08 / km
shoes: Saucony Jazz 17

To Tistedal

Orienteering 20:26 intensity: (10:00 @4) + (10:26 @5) 3.93 km (5:12 / km) +66m 4:47 / km
slept:8.6 shoes: Saucony Jazz 17

Tistedal sprint training. Not taking enough time to read the legs, and consequently making errors and wasting time. Good course on a small area though!

Running 21:24 [3] 3.77 km (5:41 / km) +70m 5:12 / km
shoes: Saucony Jazz 17

Back from Tistedal

Friday Jul 15, 2016 #

4 PM

Cycling 1:44:29 intensity: (1:00:00 @2) + (44:29 @3) 51.14 km (29.4 kph) +702m
slept:8.0

Glorious warm cycle around the Prestebakke loop. Dry this time so was able to let loose on the downhills zoooom. Had a slow puncture before I started but luckily noticed it so changed before I set off. The segment up the hill "Gimleveien climb" will be mine soon!

Thursday Jul 14, 2016 #

5 PM

Running 4:11 [2] 0.88 km (4:46 / km) +3m 4:41 / km
shoes: Saucony Jazz 17

Running 20:46 [5] 4.39 km (4:44 / km) +5m 4:42 / km
slept:7.5 shoes: Saucony Jazz 17

Track session on my own because I forgot to enter the Norwegian WOC selection races.

200, 400, 600, 800, 800, and down again. Right soleus still tight, otherwise happy.
6 PM

Cycling 12:00 [1] 4.0 km (20.0 kph) +100m

Back from the stadium

Wednesday Jul 13, 2016 #

5 PM

Cycling 12:06 [2] 3.7 km (18.3 kph) +138m

Orienteering 1:12:33 [3] 7.91 km (9:11 / km) +156m 8:21 / km
slept:7.9 shoes: Inov8 X-Talon 212

Repeat of training I did on 16/6/16. Felt much more in control technically, and physically so much easier despite the long grass. Progress!

Cycling 9:15 [2] 4.22 km (27.4 kph) +43m

Tuesday Jul 12, 2016 #

4 PM

Cycling 1:09:26 intensity: (40:00 @2) + (15:00 @3) + (14:26 @4) 29.35 km (25.4 kph) +520m
slept:7.6

Seeing the sights of Halden and Tistedal, pushing hard up the hills

Monday Jul 11, 2016 #

4 PM

Running 38:56 [1] 4.36 km (8:56 / km) +29m 8:38 / km
shoes: Saucony Jazz 17

Drills and Spenst
5 PM

S & C 45:00 [0]
slept:8.1

Wall Squat
KB Hip Hinge
SL Box squat
Spiderman (2 x forward and reverse)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills

Core Circuit 2 x 8 x 45:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups

Sunday Jul 10, 2016 #

9 AM

Orienteering 1:33:26 [3] 8.83 km (10:35 / km) +292m 9:05 / km
slept:8.7 shoes: Inov8 X-Talon 212

Long training in Tveteskogen. Terrain was easier going today, but that still didn't stop me making errors, lot's of good bits, but also lots of not so good bits, mainly due to poor compass again!

Saturday Jul 9, 2016 #

11 AM

Orienteering 38:03 intensity: (19:03 @2) + (19:00 @3) 3.64 km (10:27 / km) +83m 9:23 / km
slept:9.2 shoes: Inov8 X-Talon 212

Putting out controls... although not really as someone had already marked them, and we were totally unaware of this! Only put out one marker out of 5!

Orienteering 50:00 intensity: (10:00 @3) + (30:00 @4) + (10:00 @5) 6.77 km (7:23 / km) +60m 7:04 / km
shoes: Inov8 X-Talon 212

Ranebo Mass Start O-Intervals/Relay training.
Super warm and sunny again. Area was quite physical, especially the marshes, so the head-to-head aspect made me push harder than I would have otherwise which was good, also focused more as well. In general pretty good, always orienteer better with a little bit of pressure to force me to focus I find. Went swimming after this session which was so needed!

Running 3:46 [3] 0.72 km (5:14 / km) +4m 5:06 / km

3 PM

Orienteering 1:00:00 intensity: (5:00 @1) + (20:00 @2) + (30:00 @3) + (5:00 @4) 6.07 km (9:53 / km) +100m 9:08 / km
shoes: Inov8 X-Talon 212

Control pick, legs were not feeling it, or mind focused enough for the first 30mins. Then forced myself into a higher tempo which was good and got something out of the session. BBQ in the evening to round off a great day :)

Friday Jul 8, 2016 #

4 PM

Cycling 1:53:38 [2] 53.35 km (28.2 kph) +597m
slept:7.9

Sarpsborg loop, warm and sunny :)

Thursday Jul 7, 2016 #

5 PM

Running 11:38 [3] 1.71 km (6:49 / km) +43m 6:03 / km

Orienteering 45:00 [4] 4.8 km (9:22 / km) +95m 8:31 / km
slept:7.9 shoes: Inov8 X-Talon 212

O Intervals Venås. Despite warnings that it wasn't the best of areas, it wasn't nearly as bad as I thought it would be. Still generated lots of learning... so that's the main thing!

Running 5:23 [3] 0.85 km (6:21 / km)

Wednesday Jul 6, 2016 #

5 PM

Running 18:03 [3] 3.9 km (4:38 / km) +16m 4:32 / km
shoes: Saucony Jazz 17

Running 16:45 intensity: (8:45 @4) + (8:00 @5) 3.86 km (4:21 / km) +6m 4:19 / km
slept:7.5 shoes: Saucony Jazz 17

14x200m (60s) soo hot!

Running 10:20 [2] 1.57 km (6:35 / km) +44m 5:46 / km
shoes: Saucony Jazz 17

Tuesday Jul 5, 2016 #

4 PM

Cycling 1:35:28 intensity: (50:28 @2) + (45:00 @3) 45.73 km (28.7 kph) +495m
slept:7.75

Pushing the pace around Femsjøen, glorious sunny day. It's a nice lake... but it's not Gladhouse

Monday Jul 4, 2016 #

5 PM

Running 49:20 [2] 8.06 km (6:07 / km) +157m 5:35 / km
slept:8.1 shoes: Saucony Jazz 17

Easy with Håkon and Kjetil on the trails
6 PM

S & C 45:00 [0]

With Håkon, so much better with someone to train with!

Wall Squat
KB Hip Hinge
SL Box squat
Spiderman (2 x forward and reverse)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills

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

Sunday Jul 3, 2016 #

10 AM

Running 10:41 [3] 1.64 km (6:31 / km) +18m 6:10 / km

Orienteering 1:16:26 intensity: (45:00 @3) + (31:26 @4) 6.92 km (11:02 / km) +76m 10:28 / km
slept:8.25 shoes: Inov8 X-Talon 212

Joining in the the Fench/Czech team training. 4 x 1.2km at Tjarndalen. Much work to be done on: 1.) Compass, 2.) terrain running.
Heavy rain all night meant conditions were fairly soggy, but I saw a snake sunbathing on a rock which was quite cool

Saturday Jul 2, 2016 #

2 PM

Cycling 2:05:36 [2] 47.2 km (22.5 kph) +760m
slept:9.5

Exploring and getting lost in and around Swinesund. Strong breeze made things difficult going out but a "breeze" coming back

Friday Jul 1, 2016 #

Note
slept:8.0

No cycling as right achiles is playing up and left calf was like a brick (and it was raining)
4 PM

S & C 45:00 [0]

Wall Squat
KB Hip Hinge
SL Box squat
Spiderman (2 x forward and reverse)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills
Resistance Band Curl and Press

Core Circuit 2 x 8 x 35:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups

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