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Training Log Archive: Purko

In the 11 days ending Oct 20, 2014:

	activity	#	time	miles		km		+m				load
	Running	9	5:42:30	37.02		59.58		469				231.4
	Orienteering	6	4:49:59	29.13	(9:57)	46.88	(6:11)	1294	103 /	136c	75%	289.7
	Gym	2	1:35:00									58.8
	Total	15	12:07:29	66.15		106.46		1763	103 /	136c	75%	579.9
averages - sleep:7.3

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Monday Oct 20, 2014 #

Note
slept:7.4

Despite being really tired I woke up earlier than I was hoping and couldn't get back to sleep.

6 PM

Running 1:05:45 [2] 11.56 km (5:41 / km) +198m 5:14 / km
ahr:119 max:150 shoes: Brooks Vapor

Down to Calton hill, along the A1, back to Holyrood and then round the seat clockwise to Pollock. A little longer than ideal tbh.

C • CALTON HILL 4

Sunday Oct 19, 2014 #

10 AM

Orienteering race 46:46 [4] **** 8.33 km (5:37 / km) +50m 5:27 / km
ahr:171 max:178 spiked:18/20c slept:7.0 shoes: Inov Mudroc 290

SHI relays Forvie Sands running 1st leg +0:50 9th.

Andrew, Richard and I decided to enter last minute as it was pretty much the same length as the brown, but more fun and competitive. I ran 1st, Richard 2nd, Andrew last.

Completely different to yesterday. Wasn't too sure whether or not I'd have the pace in my legs after the enormous effort of yesterday but they seemed to deal with the heather and marram grass fairly well, only stacking it twice. Was just running my own race the entire time and used everyone else's pace to motivate me to keep going quickly. One small error on #8 I got to the control and read the number for #9 so ran out the depression, read it again and realised it was my control +0:10. One large and very irritating error on the second last control; got swept up in the moment of the spectator control and didn't read the contour detail in the control circle so just ran around in the circle before looking at my map and going to the control +0:40.

So pleased with this :)

Running warm up/down 20:00 [3]

Saturday Oct 18, 2014 #

10 AM

Orienteering race 2:25:30 [3] **** 18.3 km (7:57 / km) +845m 6:28 / km
spiked:16/29c slept:7.0 shoes: Inov Mudroc 290

Race the Castles SOL 7 Balmoral. This was an interesting experiment to see if I could do a full length long without breaking down. Found out I couldn't. I didn't have my garmin on so had no idea of the time, but can pinpoint that it was around the 65/70 minute mark that my mind began to go and started making lots of silly mistakes and hesitations simply because I wasn't reading the map. It was after around 1hr50 that I physically began to struggle and it was just a slog from then on out.

Glad I did it, but don't really want to do another proper long for a while haha

C • Time 4

Friday Oct 17, 2014 #

Note
slept:8.0 (rest day)

Thursday Oct 16, 2014 #

7 AM

Gym 50:00 [2]
slept:7.5

Did a jumping test during the WU and best was 21.8.
DL 4 X 5 60kg.
BP 4 X 5 45kg
Plank F:L:R 30s each 3 x no break, was very close to collapsing at the end! Quite tough but enjoyed it nonetheless.

4 PM

Running 13:24 [3] 2.43 km (5:31 / km) +31m 5:11 / km
ahr:125 max:156 shoes: Brooks Vapor

Run to and from informatics

7 PM

Orienteering 37:33 [4] *** 7.74 km (4:51 / km) +93m 4:35 / km
ahr:154 max:170 spiked:18/25c shoes: Brooks Vapor

FWTN 1 Edinburgh City. Really awful, not paying any attention to what I was doing. Should approach them more focused to get the most out of them.

Wednesday Oct 15, 2014 #

2 PM

Running 1:36:00 [2] 19.3 km (4:58 / km) +119m 4:50 / km
ahr:119 max:164 slept:8.5 shoes: Brooks Vapor

Down the burn all the way to the beach where we ran along the sand for 1.3km which was great fun. Then did a full lap of the meadows and Bruntsfield to get some more distance. Really good

Tuesday Oct 14, 2014 #

Running 41:51 [3] 7.59 km (5:31 / km) +26m 5:25 / km
ahr:137 max:166 shoes: Brooks Vapor

WU/WD and jog recoveries

Note

I uploaded the EUOC video to Youtube to save it there for eternity. If you're interested you can see it here

https://www.youtube.com/watch?v=HU9zKlcMB7k

7 AM

Gym 45:00 [3]
slept:7.2

Despite getting a comparatively long sleep to previous gym days, I was beginning to fall asleep in the unit ops lecture... need to get more! Session was fun, for no reason Steve designated me as "leader" and so I ended up leading the first half. 3 X 8 OH 20kg. 4 X 5 BS 55kg. Much rolling

6 PM

Running intervals 16:00 [5] 4.62 km (3:28 / km) +5m 3:27 / km
ahr:166 max:177 shoes: Brooks Vapor

Fartlek pyramid 1,2,3,4,3,2,1 with 2 min jog recovery. Again running slower than would be with the Haries, need to try and push myself harder when on my own

Monday Oct 13, 2014 #

6 PM

Running 54:30 [3] 10.48 km (5:12 / km) +70m 5:02 / km
ahr:120 max:152 slept:10.0 shoes: Brooks Vapor

Canal and back then a lap of the meadows

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

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