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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Mar 12, 2017:

activity # timemileskm+mload
  Running9 5:45:04 40.65(8:29) 65.42(5:16) 941150.0
  Cycling2 4:44:43 76.9(16.2/h) 123.76(26.1/h) 91090.4
  S & C2 1:30:0013.5
  Orienteering1 1:10:14 7.45(9:26) 11.99(5:52) 7367.1
  Total11 13:10:01 125.0 201.17 1925321.0
  [1-5]11 11:15:51
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

7 AM

Running 30:31 intensity: (10 @0) + (21:23 @1) + (8:51 @2) + (7 @3) 6.49 km (4:42 / km) +42m 4:33 / km
ahr:132 max:146 slept:7.9 shoes: MM Cheviot 3

Meadows with Bash ft Trim
12 PM

Running 15:00 intensity: (44 @0) + (14:16 @1) 2.68 km (5:36 / km) +11m 5:29 / km
ahr:113 max:125 shoes: Inov8 X-Talon 212

Orienteering 1:10:14 intensity: (1 @0) + (15 @1) + (12 @2) + (40:44 @3) + (28:53 @4) + (9 @5) 11.99 km (5:52 / km) +73m 5:41 / km
ahr:164 max:176 shoes: Inov8 X-Talon 212

CSC Heat Tentsmuir - Caught by the cake monster McLeod

Bit dissapointed with this, feeling quite tired and throat a bit scratchy as well. Didn't take enough time to look at the route options to 6 and binned at least a minute faffing in green. Just before 6 I saw Calum which was a significant kick up the ass. Ran hard from then round to 16 when was struggling a bit, then slightly rolled the ankle just after 23 so reduced the pace significantly

Easy week ahead after a good start to 2017

Doma

Splitsbrowser

Running 7:31 intensity: (1:38 @0) + (5:53 @1) 1.05 km (7:11 / km)
ahr:109 max:123 shoes: Inov8 X-Talon 212

Saturday Mar 11, 2017 #

7 AM

Running 30:01 intensity: (21 @0) + (27:52 @1) + (1:48 @2) 5.75 km (5:13 / km) +43m 5:02 / km
ahr:128 max:140 slept:8.2 shoes: MM Cheviot 3

Meadows n chill
12 PM

Running 17:06 intensity: (22 @0) + (13:14 @1) + (3:04 @2) + (26 @3) 2.57 km (6:40 / km) +16m 6:28 / km
ahr:121 max:151

Running race 17:00 intensity: (12 @1) + (2 @2) + (18 @3) + (2:17 @4) + (14:11 @5) 4.8 km (3:33 / km) +27m 3:27 / km
ahr:176 max:181 shoes: Saucony Jazz 17

HW Round the Grounds "5km"
Didn't know what my flat speed was like so had no real expectations. Just wanted to run on feel and see how close I was to Liam. Surface was about 50% woodchip and 50% tarmac, and a few wee hills.
It's clear his enormous 3 day taper did him well, otherwise would have been much closer.
Happy with it and a nice place to work from

Running 15:44 intensity: (4 @0) + (15:13 @1) + (26 @2) + (1 @3) 2.76 km (5:42 / km) +17m 5:32 / km
ahr:125 max:136

Running 4:45 intensity: (11 @0) + (4:04 @1) + (29 @2) + (1 @3) 0.84 km (5:40 / km) +5m 5:31 / km
ahr:117 max:140

Friday Mar 10, 2017 #

7 AM

Cycling 2:09:14 intensity: (4:11 @0) + (1:46:57 @1) + (11:54 @2) + (6:08 @3) + (4 @4) 58.7 km (27.3 kph) +274m
ahr:124 max:166 slept:8.0

Easy coastal cruise with Will

Thursday Mar 9, 2017 #

7 AM

S & C 1:00:00 [0]
slept:8.0

New session again
OH Squat 2 x 5 40, 50
Hang Clean, 3 x 5, 40, 42.5 42.5
BW Press up 3 x 5 20
Bul squat 3x5 50



Running 20:00 [1] 3.8 km (5:16 / km) +60m 4:53 / km
shoes: Saucony Jazz 17

To from gym
3 PM

Running 55:31 intensity: (32 @0) + (20:07 @1) + (15:57 @2) + (18:38 @3) + (17 @4) 10.92 km (5:05 / km) +115m 4:50 / km
ahr:137 max:166 shoes: Saucony Jazz 17

Sprintervals. Brain not in it and frequently hesitating a lot

Wednesday Mar 8, 2017 #

1 PM

Cycling 2:35:29 intensity: (15:05 @0) + (1:39:06 @1) + (22:23 @2) + (18:55 @3) 65.06 km (25.1 kph) +637m
ahr:122 max:162 slept:8.1

West Linton with EUCC, massive headwind out the massive tailwind back. Good craic

Tuesday Mar 7, 2017 #

6 PM

Running 15:34 intensity: (15 @0) + (15:19 @1) 2.94 km (5:18 / km) +27m 5:04 / km
ahr:115 max:129 shoes: MM Cheviot 3

Running 46:19 intensity: (10 @0) + (24:31 @1) + (3:12 @2) + (9:33 @3) + (8:21 @4) + (32 @5) 7.58 km (6:07 / km) +459m 4:41 / km
ahr:138 max:177 slept:8.1 shoes: MM Cheviot 3

6x3min (3min). Thought it was still hill reps so didn't have ankle brace or a decent torch. Couldn't push as hard as I'd wanted to around the bog so swapped to the hills

Monday Mar 6, 2017 #

7 AM

Running 31:05 intensity: (26 @0) + (29:37 @1) + (32 @2) + (30 @3) 5.82 km (5:20 / km) +32m 5:12 / km
ahr:120 max:152

Running 10:07 [1] 1.96 km (5:09 / km) +18m 4:56 / km
shoes: Saucony Jazz 17

5 PM

Running 16:40 [2] 3.36 km (4:57 / km) +28m 4:46 / km
shoes: Saucony Jazz 17

Running 12:10 [1] 2.11 km (5:47 / km) +41m 5:16 / km
shoes: Saucony Jazz 17

S & C 30:00 [0]
slept:8.0

New session, will upload drills later

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