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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Cycling24 33:20:12 105.15 169.22 1613419.6
  Running23 19:29:22 122.37(9:33) 196.93(5:56) 6111553.6
  Orienteering4 4:06:59 21.22(11:38) 34.15(7:14) 1362243.7
  S & C3 3:00:0027.0
  Total49 59:56:33 248.74 400.3 90851243.9
  [1-5]29 32:54:03
averages - sleep:7.9

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Thursday Aug 31, 2017 #

Cycling (Delivering) 1:30:00 [0]

4-5hrs

Wednesday Aug 30, 2017 #

Cycling (Delivering) 1:30:00 [0]

4hrs
4 PM

Running 2:09:58 intensity: (35 @0) + (1:09:53 @1) + (49:15 @2) + (10:07 @3) + (8 @4) 18.53 km (7:01 / km) +1121m 5:23 / km
ahr:132 max:167 slept:8.0 shoes: Inov8 X-Talon 212

Pentlands with Colm, Will, and Alex

Nice to do a different route and some good chat along the way

Tuesday Aug 29, 2017 #

Cycling (Delivering) 2:00:00 [0]

5hrs

Monday Aug 28, 2017 #

Cycling (Delivering) 1:00:00 [1]

3hrs

Cycling (Delivering) 1:00:00 [0]

3hrs

Sunday Aug 27, 2017 #

11 AM

Running warm up/down 15:49 intensity: (38 @0) + (13:06 @1) + (2:05 @2) 2.29 km (6:54 / km) +95m 5:43 / km
ahr:124 max:144 shoes: Inov8 X-Talon 212b

Running race 1:32:02 intensity: (1 @0) + (15 @1) + (7 @2) + (55:40 @3) + (30:45 @4) + (5:14 @5) 16.23 km (5:40 / km) +718m 4:39 / km
ahr:163 max:183 slept:8.2 shoes: Inov8 X-Talon 212b

Baddinsgill round

Had a good plan to take it easy and see hownthe legs were feeling at halfway. Sasly i didn't follow this at all, reached max HR after 25mins and suffered the way round the rest oops
A great race though and boggy AF

Saturday Aug 26, 2017 #

Cycling (Delivering) 1:30:00 [0]

4hrs
7 AM

Running 14:56 intensity: (16 @0) + (14:12 @1) + (28 @2) 2.27 km (6:35 / km) +76m 5:39 / km
ahr:127 max:139

9 AM

Running 20:02 intensity: (14 @0) + (15:58 @1) + (2:28 @2) + (1:22 @3) 3.29 km (6:05 / km) +3m 6:04 / km
ahr:128 max:161

Running 17:08 intensity: (12 @1) + (2 @2) + (10 @3) + (37 @4) + (16:07 @5) 5.06 km (3:23 / km) +8m 3:22 / km
ahr:177 max:182

Running 12:22 intensity: (12:15 @1) + (7 @2) 2.17 km (5:43 / km)
ahr:128 max:135

2 PM

S & C (Climbing) 1:00:00 [0]

With Andrew, Nixon, and Rona

Friday Aug 25, 2017 #

Cycling (Delivering) 2:00:00 [0]

5-6hrs

Thursday Aug 24, 2017 #

Cycling (Delivering) 1:30:00 [3]

4-5hrs

Wednesday Aug 23, 2017 #

Cycling (Delivering) 1:00:00 [0]

2-3hrs
9 AM

Running 2:00:02 intensity: (1:43 @0) + (1:15:59 @1) + (36:54 @2) + (5:26 @3) 16.35 km (7:20 / km) +746m 5:59 / km
ahr:128 max:158 slept:8.0 shoes: Inov8 X-Talon 212

Baddinsgill reccee #bogtrot

Tuesday Aug 22, 2017 #

12 PM

Cycling (Delivering) 1:00:00 [0]

2-3hrs
4 PM

Running 33:10 intensity: (22 @0) + (15:36 @1) + (2:54 @2) + (4:17 @3) + (3:02 @4) + (6:59 @5) 6.8 km (4:53 / km) +39m 4:45 / km
ahr:142 max:183 slept:8.5 shoes: Saucony Jazz 17b

4x800m

Monday Aug 21, 2017 #

12 AM

Cycling (Delivering) 1:00:00 [0]

2hrs
5 PM

Running 21:13 [1] 4.06 km (5:14 / km) +61m 4:52 / km
slept:8.0 shoes: Saucony Jazz 17

Sunday Aug 20, 2017 #

Cycling (Delivering) 1:00:00 [0]

2-3hrs
10 AM

Running 1:30:00 intensity: (30:00 @1) + (45:00 @2) + (15:00 @3) 13.77 km (6:32 / km) +755m 5:08 / km
slept:8.0 shoes: Inov8 X-Talon 212

Pentlands 'n chill

Saturday Aug 19, 2017 #

Cycling 1:00:00 [0]

About 2hrs cycling
7 AM

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: Saucony Jazz 17b

9 AM

Running 13:39 [1] 2.22 km (6:08 / km) +11m 6:00 / km
shoes: Saucony Jazz 17b

Running 17:04 [5] 5.06 km (3:22 / km) +10m 3:20 / km
slept:7.8 shoes: Saucony Jazz 17b

Parkrun with Colm and P. Slightly late, so just started once we'd got our breaths back after trying to get to the start in time. Good fun and surprised with the time, thought it'd be slower

Friday Aug 18, 2017 #

Cycling 1:00:00 [0]

4hrs

Thursday Aug 17, 2017 #

Cycling 1:00:00 [0]

3hrs or so

Wednesday Aug 16, 2017 #

Cycling 2:00:00 [0]

8.5hours of being a McDonald's delivery man today
9 AM

Running 54:24 intensity: (47:15 @1) + (4:43 @2) + (2:26 @3) 9.32 km (5:50 / km) +199m 5:17 / km
ahr:124 max:155 slept:8.0 shoes: Saucony Jazz 17b

Blackford with Katie

Tuesday Aug 15, 2017 #

Note

Scottish 6 days analysis
All DOMA and Routegadget uploaded

Physical fitness is there, this I proved on day 5 on the 2nd half, and on many long legs, and also on uphill legs where my leg position is well above my average leg position.
However sometimes I don't push as hard as necessary and plod

Technical: Very rusty, I can do the basics but often don't even do that and just wing it.
Repeated errors: - not simplifying in complex areas and picking out key features, just running in and hoping
- poor compass bearings, often off to the left/maintaining too much height but not always.
- Not regularly following the routine or talk-o

Conclusions:
Very pleased with physical shape but need to do more level 5 sessions to find my limit as don't really know how hard I can push.
Need to go back to the basics technically, and really work on developing a routine so that I can recognise when I am no longer concentrating.

All in all a good fun week, vastly increased my motivation to improve my orienteering and come back in May 2018. A bit gutted that i'll never go to World Uni's, but oh well.
3 PM

Cycling 1:15:00 [1] 22.0 km (17.6 kph) +219m

Travelling courier algorithm

Monday Aug 14, 2017 #

Cycling (Delivering) 1:00:00 [0]

1hr
10 AM

Running 50:47 intensity: (19 @0) + (43:55 @1) + (3:42 @2) + (2:51 @3) 9.32 km (5:27 / km) +291m 4:43 / km
ahr:121 max:163 slept:8.0 shoes: Saucony Jazz 17b

Run looking for Zoe and Jenny, found them halfway around the seat after a lucky guess!
4 PM

Running 18:43 [1] 3.8 km (4:55 / km) +58m 4:34 / km
shoes: Saucony Jazz 17

To from gym
5 PM

S & C 1:00:00 [0]

Mobility and core with Jenny and Zoe

Sunday Aug 13, 2017 #

Cycling (Delivering) 1:00:00 [0]

3hrs
5 PM

Cycling (Delivering) 52:17 [1] 18.35 km (21.1 kph) +151m
slept:8.0

Decided I hadn't done enough exercise, so went out for a 1hr ride, but thought it'd be stupid to not take my bag. Got 2 deliveries as well so earned a tenner. Also, did my shortest delivery ever, can you spot it?

Saturday Aug 12, 2017 #

Cycling (Delivering) 1:00:00 [0]

4hrs-5hrs
7 AM

Running 15:41 [1] 3.03 km (5:11 / km) +20m 5:01 / km
slept:7.9 shoes: Saucony Jazz 17b

9 AM

Running 13:11 intensity: (1:07 @0) + (10:10 @1) + (51 @2) + (1:03 @3) 1.99 km (6:37 / km)
ahr:120 max:155 shoes: Saucony Jazz 17b

Running 16:39 intensity: (10 @1) + (5 @2) + (51 @3) + (2:54 @4) + (12:39 @5) 5.04 km (3:18 / km) +7m 3:17 / km
ahr:176 max:186 shoes: Saucony Jazz 17b

Cheeky Parkrun PB, shoutout ot RickyP for pushing me in the last 400

Running 10:34 intensity: (10:15 @1) + (19 @2) 1.72 km (6:08 / km) +5m 6:02 / km
ahr:123 max:141 shoes: Saucony Jazz 17b

Friday Aug 11, 2017 #

Cycling 1:00:00 [0]

Uber eating 90mins and various cycling around

Thursday Aug 10, 2017 #

9 AM

Running 19:50 [1] 3.6 km (5:31 / km) +50m 5:09 / km
slept:8.0 shoes: Saucony Jazz 17

To/from gym

S & C 1:00:00 [0]

With Ricky P

Wednesday Aug 9, 2017 #

11 AM

Cycling 4:12:55 intensity: (14:11 @0) + (3:01:05 @1) + (47:21 @2) + (10:18 @3) 108.87 km (25.8 kph) +1142m
ahr:116 max:158 slept:8.0

Innerleithen loop with Richard. Nice weather and felt quite good. Passed a peleton of about 20 cycling up the pass which was amusing

Tuesday Aug 8, 2017 #

12 PM

Running 1:20:41 intensity: (22 @0) + (52:38 @1) + (20:27 @2) + (7:14 @3) 14.37 km (5:37 / km) +539m 4:44 / km
ahr:130 max:159 slept:8.0 shoes: Inov8 X-Talon 212

Taps aff seat feat Ricky

Monday Aug 7, 2017 #

Cycling (Delivering) 1:00:00 [0]

About 4hrs... more drama #rookie
6 PM

Running 1:00:00 [1] 10.2 km (5:53 / km)
slept:8.0 shoes: Saucony Jazz 17

Sunday Aug 6, 2017 #

6 PM

Cycling (Delivering) 1:00:00 [1] 20.0 km (20.0 kph) +100m
slept:7.0

Went out to deliver some food to people, but forgot to go online for 45mins; effectively I was cycling around Edinburgh with a cube on my back advertising Uber. Good one. Finally realised and did a couple of deliveries

Saturday Aug 5, 2017 #

12 PM

Running 10:59 intensity: (1:06 @0) + (9:53 @1) 1.54 km (7:08 / km) +77m 5:43 / km
ahr:116 max:128

Orienteering 1:22:06 intensity: (5 @0) + (14 @1) + (6 @2) + (19:28 @3) + (59:56 @4) + (2:17 @5) 12.26 km (6:42 / km) +474m 5:37 / km
ahr:168 max:177 slept:8.6 shoes: Inov8 X-Talon 212b

S6D6 Glen Feardar W
Frustrating run again, but happy with physical
DOMA
Routegadget

Running 10:01 intensity: (5 @0) + (9:56 @1) 1.56 km (6:26 / km) +11m 6:12 / km
ahr:116 max:129

Friday Aug 4, 2017 #

11 AM

Running 7:45 intensity: (1:36 @0) + (6:01 @1) + (7 @2) + (1 @3) 2.19 km (3:32 / km) +71m 3:03 / km
ahr:112 max:135 slept:9.0 shoes: Inov8 Arctic Talon

Orienteering 43:04 intensity: (10 @0) + (24 @1) + (3:18 @2) + (20:50 @3) + (14:40 @4) + (3:42 @5) 6.5 km (6:37 / km) +241m 5:35 / km
ahr:162 max:176 shoes: Inov8 Arctic Talon

S6D5
Head was not at all in it until #11. Then didn't need it after that #choochoo. Fitness very promising, just need to work on the technique!
New shoes were fantastic, grip for days
DOMA
Routegadget

Running 8:28 intensity: (12 @0) + (8:04 @1) + (12 @2) 1.36 km (6:13 / km) +14m 5:55 / km
ahr:122 max:136 shoes: Inov8 Arctic Talon

Thursday Aug 3, 2017 #

8 AM

Running 34:42 intensity: (6:50 @0) + (27:52 @1) 3.43 km (10:07 / km) +192m 7:54 / km
ahr:110 max:132

Orienteering 1:15:06 intensity: (6 @0) + (20 @1) + (1:00 @2) + (1:04:18 @3) + (9:22 @4) 8.84 km (8:30 / km) +507m 6:36 / km
ahr:159 max:170 slept:6.5 shoes: Inov8 Oroc 340

S6D4 Creag Choinnich
Veryfirst person in the forest, starting at 09:20. Made all the tracks. You're welcome.
Pleased with it technically, a few minor slips in the circle, maybe could have pushed harder
DOMA
Routegadget

Wednesday Aug 2, 2017 #

11 AM

Running 2:04:34 intensity: (1:18 @0) + (41:21 @1) + (50:23 @2) + (31:32 @3) 20.2 km (6:10 / km) +884m 5:04 / km
ahr:138 max:165 slept:6.0 shoes: Inov8 X-Talon 212b

Lochnagar wiyh Jonny Phil and Paul. Bit too razzy for a rest day

Tuesday Aug 1, 2017 #

12 PM

Running 19:58 intensity: (1:07 @0) + (18:46 @1) + (5 @2) 3.14 km (6:22 / km) +50m 5:54 / km
ahr:110 max:136 slept:9.0 shoes: Inov8 Oroc 340

Orienteering 46:43 intensity: (7 @0) + (28 @1) + (6 @2) + (26:38 @3) + (17:34 @4) + (1:50 @5) 6.55 km (7:08 / km) +141m 6:27 / km
ahr:164 max:181 shoes: Inov8 Oroc 340

S6D3 Birsemore. Beat so far technically, but dropped off the pace at the end. Must try and keep it up right to the end
DOMA
Routegadget

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