Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 31 days ending May 31, 2017:

activity # timemileskm+mload
  Running30 22:44:14 151.7(9:00) 244.13(5:35) 7692754.9
  Walking3 9:00:00 43.81(12:20) 70.5(7:40) 4800135.0
  Cycling5 7:14:49 115.36(15.9/h) 185.66(25.6/h) 2069122.5
  S & C5 5:00:0045.0
  Orienteering1 2:23:10 10.8(13:16) 17.38(8:14) 661120.7
  Total41 46:22:13 321.66 517.67 152221178.0
  [1-5]38 39:37:38
averages - sleep:8.5

«»
3:00
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday May 31, 2017 #

11 AM

Running 2:33:16 intensity: (1:15 @0) + (27:33 @1) + (28:19 @2) + (1:04:10 @3) + (31:46 @4) + (13 @5) 18.75 km (8:10 / km) +1336m 6:02 / km
ahr:150 max:175 slept:8.0 shoes: Inov8 X-Talon 212

Tuesday May 30, 2017 #

7 PM

Running 56:46 intensity: (11 @0) + (10:59 @1) + (16:31 @2) + (25:48 @3) + (3:17 @4) 7.6 km (7:28 / km) +434m 5:49 / km
ahr:146 max:172

Monday May 29, 2017 #

10 AM

Running 24:43 intensity: (5:55 @0) + (15:08 @1) + (1:07 @2) + (2:33 @3) 4.1 km (6:01 / km) +26m 5:50 / km
ahr:114 max:164 slept:9.25 shoes: Saucony Jazz 17b

8x10s (jog plus 30s) 5min jog 3x30s (jog down)

Running 30:15 intensity: (20:13 @1) + (1:53 @2) + (3:46 @3) + (2:46 @4) + (1:37 @5) 5.24 km (5:46 / km) +79m 5:22 / km
ahr:130 max:181 shoes: Saucony Jazz 17b

Saturday May 27, 2017 #

Walking 3:00:00 [1] 26.0 km (6:55 / km) +1600m 5:18 / km

Culra Bothy => Ben Bheoil => Ben Alder => Sgor Gaibhre => Carn Dearg => Corrour

6.5hours

Friday May 26, 2017 #

Walking 3:00:00 [1] 27.0 km (6:40 / km) +2100m 4:48 / km
slept:9.0

Loch Guilbinn => Beinn Eibhinn => Aonoch Beag => Gael Charn => Carn Dearg => Beinn a'Chlachair => Creag Pitridh => Gael Charn => Culra Bothy

8.5hours

Thursday May 25, 2017 #

Walking 3:00:00 [1] 17.5 km (10:17 / km) +1100m 7:50 / km

Corrour => Beinn na Lap => Stob Corie Sgriodain => Chno Dearg => Loch Guilbinn

4hours

Wednesday May 24, 2017 #

7 AM

Running 15:06 [1] 3.0 km (5:02 / km) +20m 4:52 / km
ahr:146 max:169 slept:7.5 shoes: Saucony Jazz 17b

Getting the Chem Eng juices flowing
4 PM

Running 17:05 intensity: (21 @0) + (12:09 @1) + (4:06 @2) + (29 @3) 3.21 km (5:19 / km) +15m 5:12 / km
ahr:129 max:155 shoes: Saucony Jazz 17b

Running 2:54 intensity: (35 @1) + (15 @2) + (1:21 @3) + (43 @4) 0.53 km (5:26 / km)
ahr:151 max:171 shoes: Saucony Jazz 17b

Running 5:59 intensity: (25 @1) + (53 @2) + (2:10 @3) + (2:29 @4) + (2 @5) 1.15 km (5:13 / km)
ahr:159 max:175 shoes: Saucony Jazz 17b

Running 29:25 intensity: (15:42 @1) + (2:05 @2) + (6:07 @3) + (4:31 @4) + (1:00 @5) 5.36 km (5:29 / km) +53m 5:14 / km
ahr:143 max:177 shoes: Saucony Jazz 17b

Hill reps with Shallot
3 x (4x10s) then 3 x (4x20s)
1min between sets of 10
2min between sets of 20
3min between both sets

Tuesday May 23, 2017 #

7 AM

Running 58:52 intensity: (24 @0) + (48:04 @1) + (7:04 @2) + (3:20 @3) 10.65 km (5:32 / km) +317m 4:49 / km
ahr:126 max:162 slept:8.0 shoes: Saucony Jazz 17b

Easy Blackford and Braids

Monday May 22, 2017 #

7 AM

Running 19:58 [2] 4.22 km (4:44 / km) +33m 4:33 / km
slept:7.9 shoes: Saucony Jazz 17b

Pre breaky meadows
12 PM

Running 28:25 intensity: (28:00 @1) + (25 @2) 5.74 km (4:57 / km) +53m 4:44 / km
ahr:124 max:136 shoes: MM Cheviot 3

Post exam with Chris

Sunday May 21, 2017 #

9 AM

Running 2:00:25 intensity: (15 @0) + (14:59 @1) + (41:44 @2) + (1:02:33 @3) + (54 @4) 18.09 km (6:39 / km) +1192m 5:00 / km
ahr:145 max:167 slept:8.0 shoes: Inov8 X-Talon 212

Steady Pentlands. Absolutely hundreds of walkers out and about
C • Shouldn't you be revising? 3

Saturday May 20, 2017 #

12 PM

Running 1:30:24 intensity: (38 @0) + (50:28 @1) + (25:37 @2) + (13:41 @3) 16.0 km (5:39 / km) +644m 4:42 / km
ahr:134 max:162 shoes: MM Cheviot 3

Soggy Arthur's seat. Shoes still hanging in there
C • Scottish Champs 3

Friday May 19, 2017 #

4 PM

Cycling 2:05:37 intensity: (1:05:28 @0) + (59:36 @1) + (33 @2) 48.51 km (23.2 kph) +589m
ahr:99 max:143 slept:7.8

Easy Gladhouse with Shallot and Colm on a flashy new bike!

Thursday May 18, 2017 #

Running 30:00 [1] 6.0 km (5:00 / km) +40m 4:50 / km

Various running to/from gym and also a wee bit of football in the afternoon
7 AM

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

3x5 OH press: 30 35 35
Bulgarian: 40
OH Squat: 35 40 40

Wednesday May 17, 2017 #

6 PM

Running 13:03 intensity: (11 @0) + (9:43 @1) + (2:39 @2) + (30 @3) 2.63 km (4:58 / km) +6m 4:55 / km
ahr:127 max:149 shoes: Saucony Jazz 17b

Running 10:37 intensity: (12 @1) + (3 @2) + (13 @3) + (2:01 @4) + (8:08 @5) 3.13 km (3:23 / km) +6m 3:21 / km
ahr:175 max:184 slept:8.0 shoes: Saucony Jazz 17b

Meadows 2 mile
First hard session in a while so didn't know what to expect. Felt surprisingly alright. Had a major stomach pain at the end, otherwise would have been keen for some bonus reps

Running 23:28 intensity: (18:06 @1) + (3:17 @2) + (2:05 @3) 4.49 km (5:14 / km) +21m 5:06 / km
ahr:131 max:165 shoes: Saucony Jazz 17b

Tuesday May 16, 2017 #

5 PM

Running 43:31 intensity: (9 @0) + (18:11 @1) + (19:16 @2) + (5:55 @3) 8.75 km (4:58 / km) +201m 4:28 / km
ahr:136 max:152 slept:8.7 shoes: Saucony Jazz 17b

Easy Blackford

Monday May 15, 2017 #

5 PM

Running 11:50 [1] 2.63 km (4:30 / km) +18m 4:21 / km
shoes: Saucony Jazz 17

6 PM

S & C 1:00:00 [0]

Squat: 3x5, 70, 80, 90. Felt I could got for it today. Form was flagging a bit and barely managed the final rep. But progress!
HC: 45 47.5 47.5
8 PM

Running 10:35 [1] 2.0 km (5:18 / km) +54m 4:40 / km
slept:8.7 shoes: Saucony Jazz 17

Post potluck jog home, had a serious stitch nom nom nom

Sunday May 14, 2017 #

4 PM

Cycling 2:10:38 intensity: (2:06 @0) + (1:45:57 @1) + (15:44 @2) + (6:14 @3) + (28 @4) + (9 @5) 65.9 km (30.3 kph) +231m
ahr:127 max:179 slept:9.0

Felt my athletic exploits for this weekend weren't particularly strong. So seeing that I got to Gullane well over 30kmph, I decided I could probably make it back still over 30kph. Pleased with it and nice evening

Saturday May 13, 2017 #

12 PM

Running 1:22:23 intensity: (21 @1) + (4 @2) + (1:08:24 @3) + (13:34 @4) 12.59 km (6:32 / km) +934m 4:46 / km
ahr:161 max:171 slept:5.5 shoes: Inov8 X-Talon 212b

Ben Lomond Hill race

I was getting a lift at 10:20 from Newtown, only woke up at 10:08 as it seemed I slept through my alarm. Was only 15mins late so not too bad!

General race plan was to run as I felt and not force myself as I'd probably be sick. Tom went off like a train and I quickly realised I wasn't going to be racing him. First 20mins I felt appalling, then perked up for the 2nd half of the climb. Reached the summit in 4th. Going back down was a damn unpleasant experience, just basically jogged down losing about 10 places. HR shows I really was not pushing particularly hard

Still had a really good time, and even went for a dip in Loch Lomond at the end.

I can confirm that the Hive is not great race preparation.

Running warm up/down 8:49 intensity: (4:42 @1) + (4:07 @2) 1.49 km (5:55 / km) +2m 5:53 / km
ahr:134 max:142 shoes: Inov8 X-Talon 212b

Friday May 12, 2017 #

7 AM

Running 15:05 intensity: (38 @0) + (14:27 @1) 3.13 km (4:50 / km) +24m 4:39 / km
ahr:121 max:130 slept:7.8 shoes: Saucony Jazz 17b

Some say pre breaky jogs also boost cognitive performance
5 PM

Cycling 1:00:16 intensity: (5:04 @0) + (32:03 @1) + (16:57 @2) + (6:12 @3) 25.88 km (25.8 kph) +505m
ahr:126 max:151 slept:7.8

Easy with Jacob Cameron

Thursday May 11, 2017 #

6 AM

Running 9:25 intensity: (1 @0) + (9:20 @1) + (4 @2) 1.79 km (5:15 / km) +22m 4:57 / km
ahr:117 max:135 slept:7.9 shoes: Saucony Jazz 17

7 AM

S & C 1:00:00 [0]

BS 75 80 85
HC 42.5 45 47.5

Running 38:28 intensity: (28 @0) + (26:53 @1) + (11:07 @2) 7.61 km (5:03 / km) +155m 4:35 / km
ahr:129 max:145 shoes: Saucony Jazz 17

Wednesday May 10, 2017 #

11 AM

Running 1:02:34 intensity: (10:37 @1) + (11:00 @2) + (40:57 @3) 12.62 km (4:57 / km) +468m 4:11 / km
ahr:146 max:162 slept:8.2 shoes: MM Cheviot 3

Lunch time seat steady. Shoes still hanging in there, not looking forward to the run they give up

Tuesday May 9, 2017 #

6 PM

Running 23:08 intensity: (27 @0) + (7:22 @1) + (13:14 @2) + (2:05 @3) 4.36 km (5:18 / km) +39m 5:05 / km
ahr:135 max:158 shoes: Saucony Jazz 17

Running 16:49 intensity: (20 @3) + (3:45 @4) + (12:44 @5) 4.66 km (3:36 / km) +138m 3:09 / km
ahr:167 max:183 shoes: Saucony Jazz 17

Running 11:11 intensity: (4:12 @1) + (6:59 @2) 2.21 km (5:03 / km) +31m 4:43 / km
ahr:135 max:144 shoes: Saucony Jazz 17

Monday May 8, 2017 #

7 AM

Running 29:33 intensity: (27 @0) + (17:05 @1) + (4:01 @2) + (8:00 @3) 5.52 km (5:21 / km) +107m 4:53 / km
ahr:133 max:162 slept:8.0 shoes: Saucony Jazz 17b

Pre breaky Blackford
Trying out the new shiny trainers. Legs still very heavy
4 PM

Running 17:51 intensity: (20 @0) + (10:52 @1) + (6:39 @2) 4.22 km (4:14 / km) +33m 4:04 / km
ahr:131 max:144 shoes: Saucony Jazz 17

Forgetting all the nanotech I've learnt over the last week. Feeling great surprisingly

Sunday May 7, 2017 #

5 PM

Cycling 34:41 intensity: (1:11 @0) + (23:04 @1) + (10:05 @2) + (21 @3) 15.17 km (26.2 kph) +279m
ahr:128 max:156 slept:8.5

30mins easy spinning round the seat

Saturday May 6, 2017 #

12 PM

Running 11:10 intensity: (5:05 @1) + (5:39 @2) + (26 @3) 1.72 km (6:29 / km) +91m 5:08 / km
ahr:134 max:148 shoes: Inov8 X-Talon 212b

Orienteering 2:23:10 intensity: (1:12 @1) + (6:53 @2) + (1:45:56 @3) + (27:45 @4) + (1:24 @5) 17.38 km (8:14 / km) +661m 6:55 / km
ahr:159 max:178 slept:9.0 shoes: Inov8 X-Talon 212b

British Long High Dam

Running 12:38 intensity: (7:15 @1) + (5:23 @2) 2.03 km (6:14 / km) +25m 5:53 / km
ahr:132 max:143 shoes: Inov8 X-Talon 212b

Friday May 5, 2017 #

2 PM

Cycling 1:23:37 intensity: (17:06 @0) + (51:53 @1) + (9:40 @2) + (4:58 @3) 30.2 km (21.7 kph) +465m
ahr:116 max:157

Easy ride with Shallot

Thursday May 4, 2017 #

6 AM

Running 9:23 intensity: (9:05 @1) + (18 @2) 1.79 km (5:15 / km) +23m 4:56 / km
ahr:124 max:137 shoes: Saucony Jazz 17

7 AM

S & C 1:00:00 [0]

3x5
OHS 40
Bulgarian 40
3x6 pull up
8 AM

Running 39:07 intensity: (9 @0) + (13:36 @1) + (23:47 @2) + (1:35 @3) 8.08 km (4:51 / km) +84m 4:36 / km
ahr:136 max:149 slept:7.8 shoes: Saucony Jazz 17

Recovery meadows n chill

Wednesday May 3, 2017 #

6 PM

Running 12:32 intensity: (17 @0) + (27 @1) + (3:02 @2) + (8:46 @3) 2.63 km (4:46 / km) +125m 3:51 / km
ahr:148 max:162 shoes: Inov8 X-Talon 212

Running 38:35 intensity: (9 @1) + (5 @2) + (8 @3) + (7:50 @4) + (30:23 @5) 7.78 km (4:57 / km) +415m 3:55 / km
ahr:176 max:184 slept:7.9 shoes: Inov8 X-Talon 212

Dumyat Hill race 2017.
Gorgeous evening and got a free chocolate bar, and t-shirt!
Feeling slow, and throat a bit scratchy.
Most irritated by diverting to the left at the fence on the way up, but then apparently being allowed to go straight over it on the way down. I wasn't told this and hence lost at least 20 seconds :'(. Still an excuse for being unfit

Tuesday May 2, 2017 #

5 PM

Running 1:06:24 intensity: (1:09 @0) + (26:24 @1) + (31:50 @2) + (7:01 @3) 13.92 km (4:46 / km) +238m 4:24 / km
ahr:135 max:160 slept:9.3 shoes: MM Cheviot 3

Not so easy seat, with Bash, Will and Euzie. Lovely hazy evening. Getting summer vibes. Nice surprise to bump into Hollie doing a session on the killing fields

Monday May 1, 2017 #

1 PM

Running 42:32 intensity: (25 @0) + (22:50 @1) + (18:19 @2) + (58 @3) 8.9 km (4:47 / km) +142m 4:26 / km
ahr:132 max:154 slept:8.7 shoes: Saucony Jazz 17

Easy with Will
6 PM

S & C 1:00:00 [0]

We were told that we should be in the gym at 10 on Mondays instead of 17:30, ah well good for next week!
Bizarrely felt pretty good despite not having been in the gym much recently.
HC 40, 45 45
BS: 70 80 85
Pull up 3x6
Then just various things filling the time

Running 20:00 [1] 3.8 km (5:16 / km) +50m 4:56 / km
shoes: Saucony Jazz 17

« Earlier | Later »