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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Apr 9, 2017:

activity # timemileskm+mload
  Running7 5:49:38 41.14(8:30) 66.2(5:17) 640182.8
  Cycling1 2:29:40 38.17(15.3/h) 61.43(24.6/h) 87045.2
  S & C2 2:00:0018.0
  Orienteering1 39:45 3.18(12:29) 5.12(7:46) 20239.9
  Total8 10:59:03 82.49 132.75 1711285.9
  [1-5]8 8:45:19
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

12 PM

Running 6:10 intensity: (2:53 @1) + (3:17 @2) 1.15 km (5:21 / km) +9m 5:09 / km
ahr:134 max:144 shoes: Inov8 X-Talon 212b

Orienteering 39:45 intensity: (5 @0) + (17 @1) + (13 @2) + (18:43 @3) + (20:18 @4) + (9 @5) 5.12 km (7:46 / km) +202m 6:29 / km
ahr:165 max:175 slept:6.0 shoes: Inov8 X-Talon 212b

Crich Chase Middle Distance event DVO
As this was pretty close to Nottingham, and kinda on the way back I thought it'd be a nice opportunity to do some very much needed middle distance practice. Technique was all over the place, compass is key, and invest more time in the map are the key points taken. Also was only running at about 80, will need to be pushing much harder next weekend

Running 6:52 intensity: (5:22 @1) + (1:30 @2) 1.09 km (6:19 / km) +6m 6:09 / km
ahr:132 max:140 shoes: Inov8 X-Talon 212b

Saturday Apr 8, 2017 #

8 AM

Running 17:36 intensity: (22 @0) + (15:29 @1) + (1:31 @2) + (14 @3) 2.75 km (6:24 / km) +30m 6:04 / km
ahr:121 max:149 shoes: Saucony Jazz 17

Running 18:05 intensity: (7 @1) + (5 @2) + (28 @3) + (5:33 @4) + (11:52 @5) 5.08 km (3:33 / km) +64m 3:21 / km
ahr:174 max:181 slept:7.8 shoes: Saucony Jazz 17

Nottingham (Forest Rec) parkrun
Was hoping someone would be ahead of me to show me the way, but unfortunately not. Lots of climb. Felt good and breathing is an improvement from even Thursday

Running 22:23 intensity: (15:27 @1) + (6:43 @2) + (13 @3) 4.04 km (5:32 / km) +51m 5:12 / km
ahr:132 max:146 shoes: Saucony Jazz 17

Friday Apr 7, 2017 #

6 AM

Running 1:08:31 intensity: (2:37 @0) + (58:58 @1) + (5:46 @2) + (1:10 @3) 11.11 km (6:10 / km) +269m 5:30 / km
ahr:122 max:149 slept:7.9 shoes: Inov8 X-Talon 212

Ploddy pre breaky seat

Thursday Apr 6, 2017 #

7 AM

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

Feeling tired this morning
Hang Clean: 40 45 45
Bulgarian squat: 3x5 40
Pull up 3x6
Press up 3x5 25kg

Running 20:00 [1] 3.8 km (5:16 / km) +40m 5:00 / km
shoes: Saucony Jazz 17

6 PM

Running 10:41 intensity: (27 @0) + (10:14 @1) 2.16 km (4:56 / km) +11m 4:49 / km
ahr:121 max:129 shoes: Saucony Jazz 17

Running 6:44 intensity: (9 @0) + (6:35 @1) 0.82 km (8:14 / km)
ahr:116 max:131 shoes: Saucony Jazz 17

Running 46:05 intensity: (1 @0) + (15:51 @1) + (3:49 @2) + (5:02 @3) + (14:40 @4) + (6:42 @5) 9.25 km (4:59 / km) +2m 4:59 / km
ahr:152 max:178 shoes: Saucony Jazz 17

1200 (40s) 400 x 4 (4min between each) with Tess
1200s remarkably consistent 4:11, 12, 9, 11
400s: 72 77 76 76
Stomach a bit unhappy but improved. Good to be on the track again!

Running 13:51 intensity: (11:49 @1) + (2:02 @2) 2.26 km (6:07 / km) +49m 5:32 / km
ahr:130 max:141 shoes: Saucony Jazz 17

Wednesday Apr 5, 2017 #

1 PM

Cycling 2:29:40 intensity: (9:29 @0) + (1:54:42 @1) + (16:11 @2) + (9:18 @3) 61.43 km (24.6 kph) +870m
ahr:120 max:162 slept:8.75

Cruising with Andrew
Pathead, Gorebridge, Gladhouse and back. Nice day if a bit windy.

Tuesday Apr 4, 2017 #

6 PM

Running 13:26 intensity: (13:13 @1) + (13 @2) 2.88 km (4:40 / km) +7m 4:37 / km
ahr:125 max:139 slept:7.5 shoes: Saucony Jazz 17

Running 37:27 intensity: (34 @0) + (12:43 @1) + (2:05 @2) + (3:41 @3) + (10:50 @4) + (7:34 @5) 7.64 km (4:54 / km) +18m 4:51 / km
ahr:151 max:179 shoes: Saucony Jazz 17

2 x 1200 (4min) 2 x 1000 (3mi) 2 x 800 (2min)
Still not 100% breathing wise, but best i've felt doing intervals in a long while! :)

Running 8:15 intensity: (6:42 @1) + (1:33 @2) 1.48 km (5:36 / km) +15m 5:19 / km
ahr:129 max:142 shoes: Saucony Jazz 17

Monday Apr 3, 2017 #

5 PM

Running 53:32 intensity: (27:32 @1) + (26:00 @2) 10.7 km (5:00 / km) +68m 4:51 / km
slept:8.0 shoes: Saucony Jazz 17

Easy pre and post gym with Will and Tess

S & C 1:00:00 [0]

OH squat: 40 45 45
OH press: 35 35 37.5
Pull up 3x5

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