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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Dec 20, 2015:

activity # timemileskm+mload
  Running8 5:48:32 39.57(8:48) 63.68(5:28) 1087295.1
  Orienteering4 4:08:36 21.66(11:29) 34.86(7:08) 613256.6
  Cycling1 2:16:45 33.32(14.6/h) 53.63(23.5/h) 61979.2
  S & C2 2:00:0018.0
  Total12 14:13:53 94.56 152.18 2319648.8
  [1-5]12 12:10:11
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Dec 20, 2015 #

10 AM

Orienteering long 2:00:00 intensity: (32:59 @2) + (35:09 @3) + (50:54 @4) + (58 @5) 16.6 km (7:14 / km) +329m 6:35 / km
ahr:126 max:184 slept:8.25 shoes: Inov8 X-Talon 212

Epic 24km long across Achlean and Inshriach.
Dropped off in Achlean and the followed a course all the way back. Going well untill #10 then got very lost. Relocated on a ride about 100m north of the control. #11 was also poor, reading too much into the leg instead of simplifying it. #20 was a disaster... apparently went nowhere near it according to quickroute/doma haha. Ran with Jess from 13 on to 28 where I bailed back as my ankle was really hurting. Really enjoyed it

Saturday Dec 19, 2015 #

10 AM

Orienteering 1:15:58 intensity: (4:33 @2) + (9:32 @3) + (1:01:18 @4) + (35 @5) 10.72 km (7:05 / km) +180m 6:32 / km
ahr:148 max:178 slept:8.5 shoes: Inov8 X-Talon 212

Tomviach
Map memory with Coombs. First time orienteering in months so was paying extra attention. Pleased with how it went. Felt soo poor through terrain though
Compass Course on the vague part of the area. Focussed on aiming off, on a couple I lost focus but otherwise went well
1 PM

Running warm up/down 8:48 intensity: (2:08 @0) + (1:50 @1) + (2:10 @2) + (1:13 @3) + (1:27 @4) 0.94 km (9:25 / km) +12m 8:51 / km
ahr:119 max:156 shoes: Inov8 X-Talon 212

Orienteering 32:01 intensity: (9 @0) + (2 @1) + (7 @2) + (4 @3) + (27:22 @4) + (4:17 @5) 4.77 km (6:43 / km) +39m 6:27 / km
ahr:168 max:198 shoes: Inov8 X-Talon 212

Anagach mass start.
3 loops each about 1 mile. On the first loop, Jess, Coombs, and I started off together. For the next 2 I was running on my own, 2nd went well, but 3rd was very poor. Good fun
5 PM

Orienteering 20:37 intensity: (1:12 @1) + (6:05 @2) + (3:56 @3) + (9:22 @4) + (2 @5) 2.78 km (7:25 / km) +65m 6:39 / km
ahr:142 max:178 shoes: Inov8 X-Talon 212

Dulnain Wood Northern Night Cup Long.
Warmed up to the start, it was going well but only got half way to five before the torch broke :( Bailed back to the house

Friday Dec 18, 2015 #

11 AM

Cycling 2:16:45 intensity: (1:25 @0) + (35:32 @1) + (52:47 @2) + (30:13 @3) + (16:48 @4) 53.63 km (23.5 kph) +619m
ahr:128 max:164 slept:8.6

Out to the reservoir with Andrew and Alex. Conditions were alright, but still very warm! Alex had made a rooky error and had neither food or drink, so we had to share our supplies. First time riding with Andrew and I was impressed at how effortless he looks when he's riding a bike #watchoutfroome
C • Food 4

Thursday Dec 17, 2015 #

7 AM

Running 17:00 [2] 2.9 km (5:52 / km) +30m 5:34 / km
slept:6.9 shoes: Brooks Vapor

To gym

S & C 1:00:00 [0]

WU
Track laps 10x
4 x acceleration and deacceleration
4 x rev acc turn and deacc
animal walks

4 x 5 pull up
4 x 10 OH Press 25kg

3 x 8 BS 61kg

4 x core circuit: MB Slam, V-sit, Toe touch, Plank push pull, Russian twist, Y and T
5 PM

Running 46:39 intensity: (35 @1) + (19:00 @2) + (13:53 @3) + (13:11 @4) 9.38 km (4:58 / km) +166m 4:34 / km
ahr:146 max:204 shoes: Saucony Jazz 17

Major faff again, this time making a cake for this weekend, so was too late to catch up with Will and Tim at DVC. I past Tam at the lights and he said the weren't too far ahead, so I just headed down Queen's drive on the off chance I'd see them. Luckily they went down the bog so we rendez vous'd at a flooded St Margaret's. Great evening
C • Rendezvoused 1

Wednesday Dec 16, 2015 #

1 PM

Running 1:40:41 intensity: (16:27 @2) + (17:56 @3) + (48:51 @4) + (17:27 @5) 16.92 km (5:57 / km) +686m 4:57 / km
ahr:153 max:209 slept:8.5 shoes: Inov8 Mudroc 290

EUOC Long run. Quite eventful, just got to the top of the Crags and Georgie was having serious trouble breathing. Stopped and made sure she'd recovered and encouraged her to call it quits and head back. Continued round as normal then I decided to have a go it MFD.
I wasn't sure how it'd go as it's pretty slippy atm but just kept the legs ticking over, power walking in places. Nixon shouting encouragement from just behind. New CR on strava yasss.
C • MFD Record 13

Tuesday Dec 15, 2015 #

7 AM

Running 31:00 [1] 6.0 km (5:10 / km) +36m 5:01 / km
slept:8.5 shoes: Inov8 Mudroc 290

Pre break with Bash
6 PM

Running 1:22:19 intensity: (15:52 @2) + (15:01 @3) + (44:03 @4) + (7:23 @5) 15.93 km (5:10 / km) +79m 5:03 / km
ahr:148 max:170 shoes: Inov8 Mudroc 290

EUOC intervals
6 x 5 min + 6 x 50m sprint.
Was majorly faffing trying to find some gloves, couldn't find any but was late so left without a head torch. But it was fairly light so not too big an issue. Felt good for once
C • Faff 3

Monday Dec 14, 2015 #

8 AM

Running 45:05 [2] 8.72 km (5:10 / km) +48m 5:02 / km
ahr:149 max:191 slept:8.5 shoes: Inov8 Mudroc 290

Recovery jog
Feeling better compared to any point last week, but still not 100%.
HR data completely wrong, will change the battery and see if that's the issue.
6 PM

Running 17:00 [2] 2.9 km (5:52 / km) +30m 5:34 / km
shoes: Brooks Vapor

To and from gym

S & C 1:00:00 [0]

WU
Hip mobility stretching
press up
SL squat

Hurdles front, hands on head, sideways

3 x 5 BS 70
3 x 5 PU 8.75, 7.5, 7.5

3x Core exercises:
Land mine
DB step up
MB slam
Plank push pull
toe touches
windscreen wipers

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