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Training Log Archive: Purko

In the 7 days ending Sep 29, 2014:

activity # timemileskm+mload
  Running5 4:06:42 28.3(8:43) 45.54(5:25) 765190.8
  Orienteering3 2:23:45 14.12(10:11) 22.73(6:19) 62459 /70c84%179.7
  Gym2 1:45:0078.8
  Total10 8:15:27 42.42 68.27 138959 /70c84%449.2
averages - sleep:8

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TuWeThFrSaSuMo

Monday Sep 29, 2014 #

6 PM

Running 52:42 [2] 9.33 km (5:39 / km) +136m 5:16 / km
ahr:118 max:147 slept:7.5 shoes: Brooks Vapor

v. gentle lap of the seat + meadows

Sunday Sep 28, 2014 #

12 PM

Orienteering 1:30:08 [4] **** 12.73 km (7:05 / km) +435m 6:03 / km
ahr:159 max:175 spiked:25/33c slept:8.2 shoes: Inov Mudroc 290

BASOC Highland Wolf Long 7/14 +123% Spongey +5:40

Really enjoyed this, great planning, lovely area and fairly physical too. Orienteering came and went throughout the course, lots of over shooting and also a poor bearing to #1. Managed to keep my head just enough to gain a time I'm pleased with

Saturday Sep 27, 2014 #

Event: BASOC WOLF Urban Sprint Race - incorporating bto SOUL8 / First Bite / Compa
 

Running warm up/down 18:10 [3] 2.84 km (6:24 / km) +60m 5:47 / km
ahr:135 max:170 shoes: Inov Mudroc 290

Warm up for both middle and sprint
12 PM

Orienteering race 39:00 [4] **** 6.5 km (6:00 / km) +142m 5:25 / km
ahr:167 max:185 spiked:22/24c slept:8.5 shoes: Inov Mudroc 290

BASOC Highland Wolf Middle 11/73 +125% Spongey +1:35

Easier than I imagined it was going to be. Only one error that was very costly on #7 when I took a v. poor route through green squeezing next to an OOB area instead of just going to the other side of the green and running fast.
3 PM

Orienteering race 14:37 [4] ** 3.5 km (4:11 / km) +47m 3:55 / km
ahr:170 max:183 spiked:12/13c shoes: Inov Mudroc 290

BASOC Highland Wolf Sprint 4/28 +115% Murray +0:15
More of a short urban than a sprint, but the planner made the most of the area available. Large hesitation on #3 as I thought it was a case of nifty planning on the other side of a wall, so I stopped momentarily. Could have cut up through the forest on #11, otherwise clean.

Friday Sep 26, 2014 #

Note
slept:8.7 (rest day)

Thursday Sep 25, 2014 #

7 AM

Gym 1:00:00 [3]
slept:7.0

Same as Tuesday except got 27 mins of circuits with a 10kg plate in as well. 4 x OH/DL/BP. I full well expect this to hurt tomorrow. Really enjoyed it
6 PM

Running 57:31 [3] 8.84 km (6:30 / km) +301m 5:34 / km
ahr:144 max:173 shoes: Inov Mudroc 290

O training on Arthur's seat including run there. Loads of freshers came along which was great, and we managed not to put them off as they seemed well keen! Didn't run back as was chatting to the new people about the club

Wednesday Sep 24, 2014 #

2 PM

Running 1:15:12 [3] 14.08 km (5:20 / km) +237m 4:56 / km
ahr:134 max:163 slept:8.0 shoes: Salomon XA Pro 3D

Kings via the alleyway and then a lap of Braids before dropping down into the Hermitage and around the far side of Blackford. Was debating whether or not I should go as my hip still hurt, but I decided I should in the hope that it would loosen things up, which it did. Fairly sure it was caused by a lack of adequate hamstring and glute stretching recently

Tuesday Sep 23, 2014 #

7 AM

Gym 45:00 [3]

1st half in circuits gym warming up. Second half 4 x 8 OH, DL, BP. Gradual weight increases
7 PM

Running 15:09 [5] 4.83 km (3:08 / km) +5m 3:07 / km
shoes: Brooks Vapor

Haries intervals. 8 x 600m with 90s with 150m sprint at the end. Outside of the hip began to hurt after the first rep and didn't go away, but only noticed it during the rest. Think it was caused due to tight hammys as I noticed these were bad today as well. Times were on par with last week which I'm thrilled about. avg 1:51

Running warm up/down 27:58 [3] 5.62 km (4:59 / km) +26m 4:52 / km
shoes: Brooks Vapor

Took an extended warm down to loosen up my hip

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