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Training Log Archive: Purko

In the 7 days ending Dec 2, 2013:

activity # timemileskm+mload
  Running4 2:42:35 21.0(7:45) 33.79(4:49) 480164.1
  Orienteering3 57:11 7.29(7:50) 11.74(4:52) 8331 /35c88%71.5
  Gym1 30:0037.5
  Total8 4:09:46 28.29 45.53 56331 /35c88%273.1

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Monday Dec 2, 2013 #

6 PM

Gym 30:00 [4]
shoes: Asics Gel 1170

1 hr circuits, really good as always. The exercises were hurting me more than usual though...

Sunday Dec 1, 2013 #

10 AM

Orienteering race 15:48 [4] ** 3.27 km (4:50 / km) +24m 4:40 / km
spiked:7/9c shoes: Inov Mudroc 290

Glasgow Park's Championships race 1 at Garscube Sports Complex and West of Scotland Science Park. Didn't really like the choice of start location and the little use of the buildings area which would have made the course harder. Messed up 2 a little bit as there was no kit, which was what I was looking for. #6 was a disaster, I didn't see the horseshoe shaped contour feature and proceeded to run around it and across the next path. Didn't realise what I'd done and so just ran around until I found it, wasted about 1:15. +27%
12 PM

Orienteering race 11:29 [4] * 2.6 km (4:25 / km) +19m 4:16 / km
spiked:9/10c shoes: Inov Mudroc 290

Glasgow Park's Championships race 2 at Kelvingrove park. Very simple grassy park, only one route choice error, going the wrong way around the fence possibly wasting about 5 seconds. 2.5km 45m +18%
2 PM

Orienteering race 29:54 [4] *** 5.87 km (5:06 / km) +40m 4:56 / km
spiked:15/16c shoes: Inov Mudroc 290

Glasgow Park's Championships race 3 at Drumpellier Country Park. Significantly more challenging than the mornings races, with tough terrain in the wooded areas and the added distance. It was a chasing sprint so I started 30s down on Craig who was a further 15s behind Rob who was 15s behind Andrew. I went off as fast as I could at the start to try and catch them up; I almost had Craig at 3 but then he got lost and I couldn't see the other's. Focused on my race trying to be really accurate. At 13 I saw Rob as his hip was causing him trouble. Beasted the run in, beating Andrew by 20s woo! I really enjoyed the format of day and might even suggest it to Sax... 5.4km 50m +5%

Saturday Nov 30, 2013 #

3 PM

Running long 55:45 [4] 13.08 km (4:16 / km) +150m 4:02 / km
shoes: Asics Gel 1170

Needed to go for a run to break up the revision. Around Holyrood park and the along Holyrood park rd to Cowgate and down into Grassmarket. Back up to the Meadows and around through to Marchmont. Ran down the alley and up to Kings before returning back via Cameron Toll. Felt good despite it being all tarmac.

Thursday Nov 28, 2013 #

7 PM

Running intervals 10:30 [5] 3.23 km (3:15 / km) +183m 2:32 / km
shoes: Asics Gel 1170

First ever hill rep session with the Haries, really painful towards the end as my thighs weren't used to it! Really happy with it though. James was not on form as he had done a serious OTC work out last night so his legs were killing him! Pyramid session of 30, 45, 60, 45, 30; 3 times.

Running warm up/down 57:30 [2] 8.89 km (6:28 / km) +117m 6:04 / km
shoes: Asics Gel 1170

Includes distances jogging back down the hill, running to castle terrace and back

Tuesday Nov 26, 2013 #

6 PM

Running warm up/down 22:00 [2] 3.67 km (6:00 / km) +30m 5:46 / km
shoes: Asics Gel 1170

7 PM

Running intervals (EUOC Intervals) 16:50 [5] 4.92 km (3:25 / km)
shoes: Asics Gel 1170

Back to 12 X 400 nooo! Really sketchy as it was slippy at the corners and people seem to not want to get out of the way of a group of men charging towards them! Pleased with my times but felt I could have gone a little quicker as I proved on the last lap doing a 79s. avg 84

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