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Training Log Archive: Purko

In the 7 days ending Jan 27, 2014:

activity # timemileskm+mload
  Running6 3:46:07 27.79(8:08) 44.72(5:03) 327190.3
  Orienteering2 2:09:40 14.35(9:02) 23.09(5:37) 25242 /57c73%162.1
  Total8 5:55:47 42.14(8:27) 67.81(5:15) 57942 /57c73%352.3

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Monday Jan 27, 2014 #

6 PM

Running 1:01:22 [3] 10.27 km (5:59 / km) +137m 5:36 / km
ahr:147 max:180 shoes: Asics Gel 1170

Nice gentle club run catching up on all the gossip from the ceilidh! Sounded like such a great night! Jack the routemaster took us on an interesting route along the dark blackford hill path across a field and then back down Braid avenue! We then did a little training thing in a triangle trying to follow a scribble we had drawn on the a triangle, corresponding to a triangle in the meadows. Simon then threw Jacks' keys away and we spent about 5 mins looking in the grass for them! Really enjoyable :)

Sunday Jan 26, 2014 #

11 AM

Orienteering race (Southern Championships) 1:20:49 [4] **** 13.31 km (6:04 / km) +151m 5:45 / km
ahr:160 max:173 spiked:16/24c shoes: Inov Mudroc 290

BKO Star Posts. M20E 1:15000. I knew the scale was going to be 1:15000 so it didn't throw me. #1 I started off running without really making a plan and had gone too far west before actually making a proper plan. I ended up too far up the hill and had to double back on myself wasting about 40 seconds due to running off too quickly. #8 and #9 were both on thickets, neither of which I spiked, #8 since I thought I was going to the northside, and #9 because I couldn't see the vegetation boundary marked on the map. These wasted about 30s combined. #10 I appear to be about 20s off the pace, I think I was slow trying to keep map contact when I could simply have followed my bearing and used the huge paths as catching features. At #18 I was really starting to feel tired and couldn't keep the thought out of my head; I saw others who had taken a better route overtake me which threw me. Fortunately I found it reasonably quickly despite losing a lot of map contact, 40s wasted. #19 and #20 I spiked both but I was moving v.slowly as I was fighting to retain concentration; I reckon I lost about 20s on #19 and a further 10 on #20. #22 I'm sure it would have been significantly faster to run around the paths as I wouldn't have had to battle concentration and simply ran, I expect I lost close to a minute here.

To sum up; I achieved what I flew down to do, to be within 25% of the winners time (only just). My other aim of coming second to Dane on the course was clearly not achieved, perhaps because of the race the previous day in my legs, or other reasons idk.
11.7km 260m 121%

I don't really trust the HR data for this, it's all over the place...

Saturday Jan 25, 2014 #

1 PM

Orienteering race (EUOC Big Weekend) 48:51 [4] *** 9.78 km (5:00 / km) +101m 4:45 / km
ahr:165 max:184 spiked:26/33c shoes: Salomon XA Pro 3D

Edinburgh East (Pollock, Dumbiedykes, Parliament) After control watching for the best part of 3 hours; I couldn't wait to run! Fortunately I wasn't too cold and so that wasn't a huge issue. Apart from slight hesitations on 5 controls: 1, 5, 8, 25,27 where about 5 seconds were wasted there were only a couple of slightly more major mistakes. #4 I decided to double back upon myself instead of running past 5, this wasted about 15seconds. #16 I ran past the gate next to the control, turned back tried to open it for at least 5secs before continuing around, wasting at least 10 seconds. Really pleased with the overall result! 6.8km 113%

Thursday Jan 23, 2014 #

2 PM

Running warm up/down 19:24 [3] 3.66 km (5:18 / km) +40m 5:02 / km
ahr:140 max:160 shoes: Asics Gel 1170

3 PM

Running intervals 14:00 [5] 3.9 km (3:35 / km)
ahr:171 max:181 shoes: Asics Gel 1170

3 x 3mins/1:30 2 x 2mins/1:00 1 x 1min. Decided that a short fast session would be the best thing to do before this weekend. Running wise I felt good, perhaps could have gone a little faster even! Bumped into Andrew and Kristian whilst there

Wednesday Jan 22, 2014 #

2 PM

Running long 1:24:28 [2] 15.37 km (5:30 / km) +120m 5:17 / km
ahr:130 max:175 shoes: Asics Gel 1170

Decided to head down to the sea today. We went a little further East than last time I did it, almost reaching the outskirts of Musselburgh. Really calm but quite chilly, especially in the tunnel under Pollock! Right ankle is niggling a little bit, not really sure why, but am resting tomorrow.

Tuesday Jan 21, 2014 #

6 PM

Running warm up/down 22:53 [2] 4.98 km (4:36 / km) +30m 4:28 / km
ahr:135 shoes: Asics Gel 1170

7 PM

Running intervals (EUOC Intervals) 24:00 [5] 6.54 km (3:40 / km)
ahr:176 max:185 shoes: Asics Gel 1170

Orienteering intervals have started up again, I think because the Haries ones are now coming to an end which isn't really timed right for us. It was 2x5mins/2mins, 2x4mins/90s, 2x3mins/1min. Which is a little longer than what I've been doing but that's all good. Only downside is that I've nobody to run against so I'll have to work out how to set my own pace for once!

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