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Training Log Archive: Purko

In the 7 days ending Oct 12, 2014:

activity # timemileskm+mload
  Running5 3:10:38 20.75(9:11) 33.39(5:43) 301153.0
  Gym2 1:35:0071.3
  Orienteering4 1:14:13 9.86(7:32) 15.87(4:41) 32451 /62c82%92.8
  Total9 5:59:51 30.61 49.26 62551 /62c82%317.0
averages - sleep:6.5

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MoTuWeThFrSaSu

Sunday Oct 12, 2014 #

9 AM

Running warm up/down 15:00 [3] 1.6 km (9:22 / km) +20m 8:49 / km
shoes: Inov Mudroc 290

Run from Quarantine to the start. Quite high fast as it was very cold
10 AM

Orienteering race 22:12 [4] ***** 4.5 km (4:56 / km) +145m 4:15 / km
spiked:18/21c slept:4.0 shoes: Inov Mudroc 290

Race the Castles Stirling. Really incredibly poor in the castle, too much running not enough navigating; should have jog/walked the tough ones. #3 wasted 30s by not planning ahead. #7 just didn't look at the map really and headless chickened it for #1:10. #11 not ideal route, worst of both possible route tbh. #14 hesitation out of the control no planning ahead occurred. Hesitation on the last leg as well as lots of people were in the path and was sure that was wrong. Lack of sleep is definitely partly to blame.

Saturday Oct 11, 2014 #

Event: Race the Castles
 
10 AM

Orienteering race 21:23 [4] **** 4.4 km (4:52 / km) +140m 4:12 / km
spiked:15/19c slept:6.5 shoes: Inov Mudroc 290

Race the Castles Edinburgh. Really really enjoyed the race today, constantly had to think so went quite steady in places. Hit my knee with my trailing foot between 6 and 7 so it's a little hurts a little when I twist it now.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov Mudroc 290

Friday Oct 10, 2014 #

6 PM

Orienteering race 16:35 [4] **** 3.61 km (4:36 / km) +21m 4:28 / km
ahr:165 max:172 spiked:18/22c slept:6.7 shoes: Inov Mudroc 290

Race the castles warm up event at The Exchange. A lot more complicated that I had thought it was going to be, with several layers involved. Quite sloppy to begin with but got better towards the end. Noticed the tough control when looking at the map in the start box so nailed that one
C • WTF? 2

Thursday Oct 9, 2014 #

7 AM

Gym 50:00 [3]
slept:6.0

3 x 8 DL & BS. 3 X 5 Pull up. Plate circuit with 10kg and 15 kg 4 x 30s. I felt a lot more in control during the plate circuit than I did first time around. Garmin alarm didn't beep and 6:30 so I was a little late.

Wednesday Oct 8, 2014 #

3 PM

Running 59:42 [3] 10.5 km (5:41 / km) +175m 5:15 / km
ahr:132 max:165 slept:8.0 shoes: Salomon XA Pro 3D

Run to King's then an extended lap of Blackford and the Hermitage

Orienteering 14:03 [4] 3.36 km (4:11 / km) +18m 4:04 / km
ahr:167 max:175 shoes: Salomon XA Pro 3D

Sprint training around King's, good course

Tuesday Oct 7, 2014 #

7 AM

Gym 45:00 [3]
slept:6.3

Lots of box jumps from sitting; my lanky legs found it hard to get out the way! 3 x 8 deadlift 45kg then upper body circuit. Good fun as always
6 PM

Running intervals 12:00 [5] 3.55 km (3:23 / km) +11m 3:20 / km
ahr:165 max:175 shoes: Brooks Vapor

1 2 3 3 2 1 fartlek with 2 min jog recovery around the meadows. Noticed that I run slower without the pressure of the haries when doing intervals

Running warm up/down 36:27 [3] 6.66 km (5:28 / km) +23m 5:23 / km
ahr:122 max:137 shoes: Brooks Vapor

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.

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