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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Feb 7, 2016:

activity # timemileskm+mload
  Running8 4:23:18 27.17(9:41) 43.72(6:01) 723170.8
  Orienteering4 3:11:39 17.94(10:41) 28.88(6:38) 708231.2
  Cycling1 2:00:02 30.53(15.3/h) 49.14(24.6/h) 55663.9
  S & C2 1:40:0015.0
  Total11 11:14:59 75.65 121.74 1986480.9
  [1-5]10 9:34:58
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

11 AM

Running warm up/down 14:44 intensity: (1 @0) + (1:46 @1) + (7:47 @2) + (3:14 @3) + (1:56 @4) 1.31 km (11:13 / km) +2m 11:08 / km
ahr:130 max:158 shoes: Inov8 Oroc 280

Orienteering race 56:58 intensity: (49 @2) + (2:53 @3) + (40:03 @4) + (13:13 @5) 8.71 km (6:33 / km) +186m 5:55 / km
ahr:167 max:182 slept:7.5 shoes: Inov8 Oroc 280

POM 2016 Day 2 Serrinha Racha Middle

More technically challenging than yesterday, took me a third of the course before I'd realised this and by then it was far too late! Check out how not to start a race here.
#1 poor route through rock, far too complicated!
#4 poor direction, "just kinda" isn't a good plan
#5 poor direction,
#6 poor direction
#9 oh dear of dear. Plan was west over the bare rock, then North along the bottom of the cliff. However there was a cliff before the bare rock that pushed me off line, didn't check my compass and before long I was far away from the control. I didn't continue to the catching feature, faffed majorly, ran up a hill, down a path, crossed a wall then finally relocated. Awful
Small slips on 10 and 11
#13 poor bearing from attack point lol #orangeproblems
#17 didn't look up enough.
From then on (30 controls) it was pretty good! Positives to take are that after 55mins I was still running hard and felt great, that is all.

Running 10:12 intensity: (5:12 @1) + (4:49 @2) + (11 @3) 1.4 km (7:17 / km) +21m 6:47 / km
ahr:119 max:135

Saturday Feb 6, 2016 #

12 PM

Running warm up/down 20:00 intensity: (1:50 @2) + (6:09 @3) + (11:29 @4) + (32 @5) 2.97 km (6:44 / km) +23m 6:29 / km
ahr:139 max:185 shoes: Inov8 Oroc 280

Orienteering race 48:52 intensity: (20 @1) + (3 @2) + (8 @3) + (23:19 @4) + (25:02 @5) 8.57 km (5:42 / km) +146m 5:15 / km
ahr:172 max:187 slept:8.5 shoes: Inov8 Oroc 280

POM 2016 Day 1 Middle Distance Memória.


Really pleased with this in general, check out doma for the map. Need to improve my compass for the coming days as wasted time on #2, #8, #17, #18. Picture was pretty good overall, only hesitated on #4 and #13.
Lots to work on but a good start :)

Running 9:52 intensity: (2:42 @1) + (6:50 @2) + (20 @3) 1.27 km (7:44 / km)
ahr:123 max:141 shoes: Inov8 Oroc 280

7 PM

Running warm up/down 16:00 [2] 2.01 km (7:59 / km) +15m 7:42 / km
shoes: Saucony Jazz 17

Orienteering race 24:39 intensity: (12:20 @4) + (12:19 @5) 4.47 km (5:31 / km) +147m 4:44 / km
shoes: Saucony Jazz 17

POM 2016 Day 1 Urban Night Sprint Penamacor.

Rainy and slippery. Classic old town style, lots of climb and alleyways. A few errors and over hesitations, but wasn't going for glory anyway!

Friday Feb 5, 2016 #

7 AM

Running 33:10 intensity: (5:00 @1) + (7:25 @2) + (8:07 @3) + (12:38 @4) 5.27 km (6:18 / km) +195m 5:19 / km
ahr:137 max:169 slept:7.9 shoes: Saucony Jazz 17

Pre breakfast sunrise run up some nice hills next to the hotel
12 PM

Orienteering 1:01:10 intensity: (19:00 @1) + (25:30 @2) + (11:18 @3) + (5:22 @4) 7.13 km (8:35 / km) +230m 7:23 / km
ahr:122 max:168 shoes: Inov8 Oroc 280

POM 2016 Warm up "Race"

I had no intentions of racing anywhere at all, so was surprised that I managed to not find #1 for 15 minutes! Take a look at doma if your interested. Anyway... after this slightly bumpy start, things improved significantly from then on, jog walking until #10 taking the map in. I then sped up a bit going straight to #15 and completing it at more of a jog run, a couple of errors in the later part due lack of accurate navigation. Very excited for the next few races!

Thursday Feb 4, 2016 #

Note
slept:7.9 (rest day)

Probably won't have time for any training today, travelling to POM. I might go for a wee jog tonight if we don't arrive too late. Buzzing!

Wednesday Feb 3, 2016 #

7 AM

Cycling 2:00:02 intensity: (32:30 @1) + (54:18 @2) + (25:52 @3) + (7:22 @4) 49.14 km (24.6 kph) +556m
ahr:124 max:159 slept:7.9

The most glorious ride I've ever done. Low wind, blue skies and bright sunshine. Went to Gladhouse and back, couldn't resist a few photos, it was too good to miss!

Tuesday Feb 2, 2016 #

7 AM

Running 30:32 intensity: (20 @1) + (3:56 @2) + (19:06 @3) + (7:10 @4) 5.86 km (5:13 / km) +50m 5:00 / km
ahr:139 max:153 slept:8.0 shoes: MM Cheviot

Pre breaky Meadows fun
5 PM

Running 1:09:48 intensity: (25:00 @1) + (20:33 @2) + (8:04 @3) + (16:07 @4) + (4 @5) 12.13 km (5:45 / km) +323m 5:05 / km
ahr:120 max:176 shoes: MM Cheviot

EUOC Hill reps. 3 x 1 min (3min), 2 x 45s (2.5min), 6 x 30s (2min), 2x45, 3x60.

Much faff as torch was playing up, I'm suffering a bit from something so felt a bit shite as well

Monday Feb 1, 2016 #

7 AM

Running 41:00 [2] 7.7 km (5:19 / km) +64m 5:07 / km
shoes: Saucony Jazz 17

To and from mobility and a lap of the meadows

S & C 30:00 [0]

Mobility
Strides, monster walks, lunges, hip mobility on the floor.
5 PM

Running 18:00 [2] 3.8 km (4:44 / km) +30m 4:33 / km
slept:7.9 shoes: Saucony Jazz 17

To and from gym
6 PM

S & C 1:10:00 [0]

1. Hurdle mobility 2 x (forward l +R, back L + R, Side L+R)
2. 2 lengths: Spiderman, MB OH lunge.

3. 3 x (6 x rebound jump, SA DB Split lunge 3+3, BB Double split lunge 3+3, 10 trx jump)

4. 3 x 5 BS 70, 75, 80

5. 3 x(10+10 bar rotations, DB OH press 10, suitcase crunch 10)

6. 3 x ( push pull plank 5+5, MB slam 10, ab push down 10)

Lots squeezed in to the session today. Exhausted!

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