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Training Log Archive: Purko

In the 7 days ending Oct 6, 2014:

activity # timemileskm+mload
  Running5 2:53:14 10.17 16.36 108117.2
  Orienteering4 2:48:00 18.21(9:14) 29.3(5:44) 7147 /55c85%195.3
  Gym1 45:0033.8
  Total8 6:26:14 28.37 45.66 17947 /55c85%346.3
averages - sleep:7.2

» now

Monday Oct 6, 2014 #

6 PM

Running 47:29 [3] 9.08 km (5:14 / km) +72m 5:02 / km
ahr:128 max:153 slept:8.0 shoes: Brooks Vapor

Down the innocent railway and back around the bottom of the seat.

Sunday Oct 5, 2014 #


I learnt a lot from this weekend; I feel I let myself down a bit on the sprint race, but performed as I think I should have on both the long and the relay. I really enjoyed the experience and hopefully with a strong winters' training JWOC next July, may, with a bit of luck, be achievable.
11 AM

Orienteering race 37:27 [4] 7.2 km (5:12 / km) +25m 5:07 / km
shoes: Inov Mudroc 290

JEC relay 2nd leg 37:27 +2:10.

Was worried I'd be heading out in the front pack, unfortunately Sasha struggled meaning the pack was long gone. This settled my nerves helping me to run my own race. Sasha and Andrew came back together so Will and I set off together as well. #1 went well but then I got confused with the control codes, thinking that #2 was 135, so when I arrived and it said 147 I instantly thought it wasn't mine. Ran to the open to relocate, did so, and came back to the exact same control! #2 was 147 after all! 1:30. Things went very cleanly after that meaning I steadily worked my way through the runners gaining 6 places from where Sasha left off. 10s on #8 and #13 faffing in the control circle and 20s on #19 as I over-shot it. Caught Will up again at #27 and then finished the race just ahead of the lead girls pack.

Wasn't happy about the run immediately after the race, but thinking about it, it's unlikely I could have run a much cleaner race as errors would likely have just been somewhere else.

Running warm up/down 30:00 [2]

Saturday Oct 4, 2014 #

10 AM

Running warm up/down 30:00 [2]

11 AM

Orienteering race 1:18:49 [4] 14.19 km (5:33 / km) +38m 5:29 / km
spiked:32/37c shoes: Inov Mudroc 290

JEC Long De Weyervlakte 26/55 +2:45.

I was much more relaxed for this which really helped. My aim was simply to go steady and hold the bearing as closely as possible using the contours/anything else to re-align myself. No time loss until #9 where I was a tiny bit off-line, so when I thought I saw the form-line hill I was in fact kidding myself so proceeded to waste 1:05 headless chickening around before I did in fact see the hill and hence the depression. #12 hesitation as I hadn't read the control circle detail closely enough 0:20. #16 there was additional contours not mapped that confused me 0:25. Clean all the way to #34 where I exited the control poorly then faffed in the control circle +0:40. #35 over complicated the route instead of just running on a rough bearing to the path 0:15.

I didn't let the 1 minute mistake at 9 get to me and just continued on with what I was doing. Really had to battle for it at the end in the dark green when it got complicated, that's just good planning.

Really pleased with being the 1st GB M20, wasn't expecting that at all!

Friday Oct 3, 2014 #

11 AM

Orienteering 35:39 [2] 3.78 km (9:26 / km) +8m 9:20 / km
ahr:130 max:174 shoes: Inov Mudroc 290

Model area Kattenbos. Going very slowly getting my eye in on how the area is mapped and what it will look like. Pushed hard for 9 minutes at the end to see what running in the terrain was like and get and idea how navigation at running pace would be like. Very useful
6 PM

Orienteering race 16:05 [5] ** 4.13 km (3:54 / km)
spiked:15/18c shoes: Brooks Vapor

JEC Sprint Lommel Centrum 47/55 +0:50.

Very nervous as was my first time ever running for GB. #1 and #2 I took cautiously to try and calm my nerves. #3 for some reason I though the left turn was after the previous junction that I'd come from #1 so I massively over shot the turning and wasted 40s. Game over. Felt under pressure the rest of the course as my 1 min man was breathing down my back. On several controls I took at least 3s getting the EMIT bricke into the stupid control and on #10 I wasn't sure if I got it first time (as the flashing light was hidden by my hand) so I came back 10m and punched again wasting a further 10s.

Without these errors I would only have been about 15 places higher, but at least I'd have been happy with my run.

Running warm up/down 30:00 [2]

Tuesday Sep 30, 2014 #

7 AM

Gym 45:00 [3]

Steve tried to stamp out anyone from being late by having a moan at us, which resulted in 30 x push ups and press ups. When downstairs we did some new funky exercises: nordics and sideways bench curl things. Enjoyed it
7 PM

Running intervals 7:49 [5] 2.57 km (3:02 / km)
ahr:174 max:185 shoes: Brooks Vapor

Session was 6 X 800m with one 150m sprint. Only did 3 x 800m and the sprint. Feeling good

Running warm up/down 27:56 [3] 4.71 km (5:56 / km) +36m 5:43 / km
ahr:133 max:178 shoes: Brooks Vapor

Gentle pace around the meadows

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