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Training Log Archive: Purko

In the 7 days ending Feb 9, 2014:

activity	#	time	miles		km		+m				load
Running	4	3:56:31	27.12	(8:43)	43.65	(5:25)	588				193.3
Orienteering	4	2:13:12	12.22	(10:54)	19.66	(6:47)	327	31 /	33c	93%	117.4
Cycling	1	1:16:00					133				38.0
Gym	1	31:00									38.8
Total	10	7:56:43	39.34		63.31		1048	31 /	33c	93%	387.4

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Sunday Feb 9, 2014 #

Event: ESOC Sprint-O - Prologue/Chase

11 AM

Orienteering race 18:34 [4] ** 4.12 km (4:30 / km) +38m 4:18 / km
ahr:173 max:178 spiked:16/17c shoes: Salomon XA Pro 3D

ESOC Sprint-O South Queensferry Prologue. First half of the course in the high street area was really nice with views of the two Forth Bridges. Pretty clean except for stacking it on some incredibly slippery steps and not reading the map closely enough on #4 and going in to the first clearing. 2.8km 107% winner GG

1 PM

Orienteering race 16:24 [4] *** 3.9 km (4:12 / km) +1m 4:12 / km
ahr:170 max:180 spiked:15/16c shoes: Salomon XA Pro 3D

ESOC Sprint-O South Queensferry Chase. This race was far more like a a proper sprint, constantly had to be in contact with the map and make split second decisions. Again very clean, only made one slight route choice error on #3 going left instead of right which was definitely longer. 2.9km +106% Winner GG

Saturday Feb 8, 2014 #

10 AM

Running race 18:06 [5] 5.02 km (3:36 / km)
ahr:178 max:186 shoes: Asics Gel 1170

Edinburgh Park run. Really good conditions, light winds and sunny! Hugh VJ tried to take me at the end but I fought just enough to prevent him overtaking. Haries 6, 14, 15, 16. Pleased with my time :)

C • Impressive running Mark. 4

Running 30:57 [3] 4.55 km (6:48 / km) +81m 6:15 / km
ahr:151 max:164 shoes: Asics Gel 1170

Warm up before park run and run to Corstorphine hill

11 AM

Orienteering (1abc) 27:32 [3] *** 3.29 km (8:22 / km) +89m 7:22 / km
ahr:144 max:165 shoes: Integrators

Relay training on Corstorphine hill. 2 courses each 2.7km. Legs were tired from the parkrun and (longer than expected) run to Corstorphine hill, but this meant I was about the same speed as Kirsten and Jet. Was a little slippy and scrappy in the control circle more than normal; probably due to the lack of markers!

Orienteering (2abc) 24:04 [3] 3.11 km (7:44 / km) +54m 7:07 / km
ahr:142 max:158 shoes: Integrators

Thursday Feb 6, 2014 #

7 PM

Cycling 1:16:00 [2] +133m
ahr:123 max:162

18.18km. Cycling to and from Bonaly

8 PM

Orienteering 46:38 [3] 5.24 km (8:54 / km) +145m 7:49 / km
ahr:152 max:173 shoes: Integrators

FWTN at Bonaly. Nicely planned course by Lauren with 3 loops and making good use of the area. Was going reasonably well up until my torch broke/ran out of battery and thus I had to use the back up hand torch! I expect I'd have been around the 40 minute markish. 4km.

Wednesday Feb 5, 2014 #

1 PM

Gym 31:00 [4]
shoes: Asics Gel 1170

Circuits, shoulders a bit achey as have started doing my exercises again.

3 PM

Running 1:22:15 [2] 13.28 km (6:12 / km) +356m 5:28 / km
ahr:131 max:160 shoes: Asics Gel 1170

Nice gentle run after going to the gym; we went up into Holyrood park to my dismay since my trainers do not have the grip! Didn't go up the seat but went down to Cameron toll and back past King's to increase the distance

Tuesday Feb 4, 2014 #

7 PM

Running intervals 26:45 [5] 7.29 km (3:40 / km)
ahr:173 max:180 shoes: Asics Gel 1170

4x5min/90sec 2x3min/60sec 4x 50m sprint

Running warm up/down 28:42 [2] 4.4 km (6:31 / km) +30m 6:18 / km
ahr:140 max:164 shoes: Asics Gel 1170

Monday Feb 3, 2014 #

6 PM

Running 49:46 [2] 9.11 km (5:28 / km) +121m 5:07 / km
ahr:135 max:166 shoes: Asics Gel 1170

Easy club run down the avenue along to the junction and all the way along to Morningside and back via the Meadows. Did some ankle strengthening agility works with lots of hopping and skipping. Decent start to what I want to be a strong week.

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