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Training Log Archive: Purko

In the 7 days ending Dec 7, 2014:

activity # timemileskm+mload
  Running6 5:46:33 40.56(8:33) 65.28(5:19) 1177239.1
  Gym2 1:50:0055.0
  Cycling1 49:48 11.44(13.8/h) 18.41(22.2/h) 13024.9
  Orienteering1 46:28 5.59(8:19) 9.0(5:10) 8319 /23c82%34.8
  Total8 9:12:49 57.59 92.69 139019 /23c82%353.8
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Dec 7, 2014 #

8 AM

Running 1:38:21 [3] 15.21 km (6:28 / km) +848m 5:03 / km
slept:8.0 shoes: Inov Mudroc 290

Early morning Pentlands fun. Drove out to Flotterstone then ran Turnhouse, Carnethy, Scald Law, down into the valley, up Black hill and back along the other side via Bell's hill; returning back to Flotterstone around Glencorse reservoir.
Despite weather warnings, it turned out not too bad at all! Had some strong winds and a 10 minute period of snow which was awesome. This soon cleared up leaving glorious sunshine. Such a great run.

Saturday Dec 6, 2014 #

10 AM

Cycling 49:48 [2] 18.41 km (22.2 kph) +130m

Cycle to and from the Parkrun

Running 17:49 [5] 5.0 km (3:34 / km)
slept:9.0 shoes: Brooks Vapor

Park run. Pretty strong wind coming from the usual direction. Easy out and then a fight back. Splits got consistently slower per km: 3 (15, 23, 30, 41, 47)

Running warm up/down 8:35 [2] 1.5 km (5:43 / km)
shoes: Brooks Vapor

Friday Dec 5, 2014 #

Note
slept:7.5 (rest day)

Thursday Dec 4, 2014 #

7 AM

Gym 1:00:00 [2]
slept:8.5

WU: Thoracic, Inchworm/hip drop, Monster band, TRX, SL dips

Main:
4 x 5 Pull ups with MB slams in between. Almost there
4 x 5 BS 70 72.5 75 75 with box jumps (highest with a starting height of 15 and 25) in between.
3 x 10 DB BP using 16kgs, MB press in between.

Plate Circuit with 15kg and 20kg, 3 x 8 x 30s (Hinge(20), SL Hinge(20), RtW, Lunge, Press(20), H2H, Plank, Lat. Jumps). Still having balance issues on the SL hinge, needed to be slower and more controlled.
6 PM

Running 20:47 [2] 4.01 km (5:11 / km) +40m 4:56 / km
ahr:121 max:140 shoes: Brooks Vapor

To and from the cse

Orienteering 46:28 [3] *** 9.0 km (5:10 / km) +83m 4:56 / km
ahr:133 max:160 spiked:19/23c shoes: Brooks Vapor

Edinburgh Venice. Nixon filled many roads with water (not literally) and added crossing points (bridges). Similar to two weeks ago with the added walls. Really had to stop and read the map to find a route, emphasising the need for a good plan.
A complete howler on #1 of the 2nd course. Thought there was a bridge on the N side of the control circle, but ofc there wasn't, so basically added 4 mins and 800m onto the leg.
2 courses of 2.4km. #1 22:33; #2 23:44.
Apart from the 1st control on #2, it went much better as was focussing a lot more on choosing a route then running hard

Wednesday Dec 3, 2014 #

2 PM

Running 1:26:21 [2] 17.11 km (5:03 / km) +122m 4:52 / km
ahr:119 max:139 slept:6.0 shoes: Brooks Vapor

One of my favourite runs of the semester. Down to the beach. Took some long leg maps to look at but they weren't very clear. Found a trolly, took some photos at the beach and some even went in the see (a bit).

Tuesday Dec 2, 2014 #

7 AM

Gym 50:00 [2]
slept:6.75

WU in circuit gym:
Thoracic, inchworm + hip drop, 4 x 5 pull ups (easy today), lots of agility ladder and hurdle hops.
4 x 10 OH press 20kg
Single leg and double seated box jumps


Performance Gym
3 x 5 BS (70, 75, 77.5) New pb yass
3 x 5 BP (47.5 50 50)
3 x 5 DL (70, 75, 80)

Stretching and rolling in my gym
6 PM

Running 21:57 [3] 6.2 km (3:32 / km)
ahr:169 max:180 shoes: Brooks Vapor

Intervals out of the hat. As a group we pulled out 1.4 1.6 0.6 1 1.4km. Pace consistent, but as Andrew pointed out, Rich and I should be a lot faster considering our 5km time to his.

Running warm up/down 36:01 [3] 5.98 km (6:01 / km) +20m 5:55 / km
shoes: Brooks Vapor

WU and rest and WD

Monday Dec 1, 2014 #

6 PM

Running 56:42 [2] 10.27 km (5:31 / km) +147m 5:09 / km
ahr:127 max:163 slept:8.5 shoes: Brooks Vapor

Really great fancy dress recovery run down to Hollyrood, along George street and then back down the Mile

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