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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Sep 7, 2015:

activity # timemileskm+mload
  Orienteering8 3:54:41 29.65(7:55) 47.72(4:55) 214223.5
  Running6 2:29:19 17.0(8:47) 27.35(5:28) 24999.1
  Total9 6:24:00 46.65(8:14) 75.07(5:07) 463322.6
  [1-5]9 6:14:08
averages - sleep:8.2

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Monday Sep 7, 2015 #

9 AM

Orienteering 37:37 intensity: (1:28 @0) + (10:13 @1) + (10:27 @2) + (11:22 @3) + (4:07 @4) 6.7 km (5:37 / km) +1m 5:37 / km
ahr:129 max:164 shoes: Brooks Vapor

Low intensity corridor exercise
11 AM

Orienteering 27:37 intensity: (1:00 @0) + (6:12 @1) + (10:50 @2) + (7:51 @3) + (1:32 @4) + (12 @5) 5.52 km (5:00 / km) +4m 4:59 / km
ahr:121 max:181 shoes: Brooks Vapor

Pairs map memory
3 PM

Running warm up/down 7:59 intensity: (52 @0) + (1:06 @1) + (3:30 @2) + (1:05 @3) + (1:26 @4) 1.33 km (6:01 / km) +7m 5:52 / km
ahr:126 max:158 shoes: Brooks Vapor

Orienteering 9:07 intensity: (8 @1) + (7 @2) + (8 @3) + (7:46 @4) + (58 @5) 2.37 km (3:51 / km) +6m 3:48 / km
ahr:161 max:192 shoes: Brooks Vapor

Re-ran controls 1-10 of Sprint 2

Running warm up/down 5:52 intensity: (4:48 @1) + (1:04 @2) 0.94 km (6:16 / km) +4m 6:08 / km
ahr:118 max:130 shoes: Brooks Vapor

Sunday Sep 6, 2015 #

9 AM

Running warm up/down 8:15 intensity: (1:05 @0) + (6:09 @1) + (59 @2) + (2 @3) 1.39 km (5:57 / km)
ahr:109 max:135 shoes: Brooks Vapor

Orienteering race 37:55 intensity: (2 @1) + (7 @3) + (36:15 @4) + (1:31 @5) 8.69 km (4:22 / km) +4m 4:21 / km
ahr:162 max:182 shoes: Brooks Vapor

ASOM Antwerp City Race

Running warm up/down 11:03 intensity: (8:08 @1) + (2:55 @2) 1.76 km (6:17 / km) +2m 6:15 / km
ahr:117 max:130 shoes: Brooks Vapor

Saturday Sep 5, 2015 #

Event: Antwerp Sprint Orienteering Meeting
 
1 PM

Running warm up/down 10:53 [2] 1.65 km (6:36 / km) +5m 6:30 / km
shoes: Brooks Vapor

Orienteering race 16:27 [4] 3.8 km (4:20 / km) +2m 4:19 / km
shoes: Brooks Vapor

ASOM Sprint 1 Luchtbal South

Running warm up/down 10:08 [2] 1.51 km (6:42 / km) +2m 6:39 / km
shoes: Brooks Vapor

Running warm up/down 9:57 [2] 1.62 km (6:08 / km) +2m 6:06 / km
shoes: Brooks Vapor

Orienteering race 15:58 [4] 3.77 km (4:14 / km) +5m 4:12 / km
shoes: Brooks Vapor

ASOM Sprint 2 Luchtbal North

Running warm up/down 9:43 [2] 1.52 km (6:22 / km) +4m 6:17 / km
shoes: Brooks Vapor

Thursday Sep 3, 2015 #

1 PM

Orienteering 43:18 intensity: (7:12 @1) + (11:16 @2) + (9:39 @3) + (14:57 @4) + (14 @5) 8.23 km (5:16 / km) +115m 4:55 / km
ahr:132 max:178 slept:8.5 shoes: Brooks Vapor

Sprint corridor and course both about 15mins long. Did this again in reverse as I only did it a few months ago. Still lots of tourists on the mile (as always) so had to stop quite a few times. Stopped planning ahead in George Square as I was put off by there still being festival stuff blocking my route.

Wednesday Sep 2, 2015 #

10 AM

Running 16:30 intensity: (36 @0) + (1:02 @1) + (4:32 @2) + (4:49 @3) + (5:31 @4) 3.34 km (4:56 / km) +5m 4:54 / km
ahr:137 max:169 shoes: Brooks Vapor

Orienteering 24:37 intensity: (1:12 @2) + (2:03 @3) + (18:21 @4) + (3:01 @5) 4.72 km (5:13 / km) +56m 4:55 / km
ahr:157 max:189 slept:7.0 shoes: Brooks Vapor

Sprintervals with Ricky near parliament and Calton Hill

Running 12:24 intensity: (1 @1) + (3 @2) + (1:08 @3) + (11:12 @4) 2.5 km (4:58 / km) +59m 4:26 / km
ahr:155 max:172 shoes: Brooks Vapor

7 PM

Running 20:36 intensity: (23 @0) + (3 @1) + (4 @2) + (21 @3) + (17:26 @4) + (2:19 @5) 4.88 km (4:13 / km) +47m 4:01 / km
ahr:163 max:197 shoes: Brooks Vapor

Liberton Sprint training. Focussing on planning ahead and keeping control. A couple of times I got ahead of myself, otherwise was pleased with how it went

Tuesday Sep 1, 2015 #

4 PM

Running 14:14 intensity: (4:00 @0) + (6:09 @1) + (4:05 @2) 2.59 km (5:30 / km) +36m 5:09 / km
ahr:82 max:131 shoes: Brooks Vapor

Orienteering 22:05 intensity: (28 @0) + (3:00 @1) + (2:24 @2) + (3:04 @3) + (13:07 @4) + (2 @5) 3.93 km (5:37 / km) +21m 5:28 / km
ahr:138 max:175 slept:9.0 shoes: Brooks Vapor

Sprintervals with Richard around the lower part of the mile and Parliament.
Started raining quite heavily making the ground slippy, more mixed than last weeks sprintervals in terms of who won. DSQ on the last one as didn't check control description closely enough, making him very smug

Running 11:45 intensity: (34 @1) + (6:01 @2) + (3:59 @3) + (1:11 @4) 2.32 km (5:03 / km) +76m 4:21 / km
ahr:134 max:149 shoes: Brooks Vapor

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