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Training Log Archive: Purko

In the 7 days ending Oct 28, 2013:

activity # timemileskm+mload
  Orienteering3 3:31:01 19.59(10:46) 31.53(6:42) 51341 /47c87%226.8
  Running3 1:48:58 12.09(9:01) 19.46(5:36) 23679.3
  Squash1 45:0033.8
  Gym1 27:0033.8
  Total8 6:31:59 31.68 50.99 74941 /47c87%373.6

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Sunday Oct 27, 2013 #

11 AM

Orienteering race (SOUL 6 Lanark) 1:13:55 [3] *** 12.77 km (5:47 / km) +187m 5:24 / km
spiked:25/27c shoes: Asics Gel 1170

This was a lot more exciting than the Banchory SOUL which was pretty much dead running. The town was complex enough so that you had to look at the map all the time, and then in the valley and New Lanark was really nice to run in. #7 and #8 I could see being an issue due to a wall and a hedge reducing access. I thought that there were two ways into 7, however it turned out that there was only one entry, so I had to dogleg around 300m or so. #19 I was getting distracted as my knee started hurting, and so I wasn't really concentrating. 8.1km 260m climb.

I really shouldn't have done this race as I knew it would be painful and counter productive, but it was a really nice day as I was starting and I had pre-entered. Now going to take 3 days off to ensure it recovers.

Saturday Oct 26, 2013 #

3 PM

Orienteering 1:22:00 [4] 9.6 km (8:32 / km) +252m 7:33 / km
shoes: Integrators

Training on the Carmichael Estate. I did 3 course, one designed for putting the controls out, but we didn't bother putting any controls out in the end! Then did a map memory and a compass exercise. These all went reasonably well except when looking for the "rocks" which were no more than slabs under heather. The biggest issue was the unbelievable wind on the exposed hillside combined with energy sapping heather making running seriously hard.
7 PM

Orienteering race 55:06 [4] *** 9.16 km (6:01 / km) +74m 5:47 / km
spiked:16/20c shoes: Integrators

Night-O of the Tinto Twin weekend around Lanark Racecourse and Loch. Supposedly this was a newly re-mapped area!? The map however left much to be desired, so I just went by the contours most the time. #6 I was expecting to find a spur when in fact it was a re-entrant, #13 the paths were not as shown on the map, #15 lost concentration and took an awful route choice, #16 never saw my catching feature so ran a further 100m before turning around. 7.9km 80m

Heartrate monitor has died so shall have to find a new battery :( My knee only hurt towards the end of the run so things are looking good!

Friday Oct 25, 2013 #

1 PM

Gym (Circuits) 27:00 [4]
shoes: Asics Gel 1170

Lunchtime circuits, knee was significantly less painful than it was during the session on Monday, so that's a good sign :)

Wednesday Oct 23, 2013 #

3 PM

Running (EUOC club run) 1:12:25 [2] 12.08 km (6:00 / km) +206m 5:31 / km
ahr:116 max:155 shoes: Asics Gel 1170

Very slow long run which was what I needed as my knee is getting more and more painful. It might force me to not do the FWTN tomorrow if it gets worse. Went straight up to Braids, over top and back around the otherside of King's Buildings and back.

Tuesday Oct 22, 2013 #

5 PM

Squash 45:00 [3]
shoes: Head M-Grid

Played against Adam again, he had improved a little bit since last time causing me to run around quite a bit, but still a bit one sided
6 PM

Running warm up/down 20:00 [2] 2.4 km (8:20 / km) +30m 7:51 / km
shoes: Asics Gel 1170

7 PM

Running (EUOC Intervals) 16:33 [5] 4.98 km (3:19 / km)
ahr:165 max:184 shoes: Asics Gel 1170

Back to the dreaded 12x400m intervals this week but this time with only 60s of rest! The reduced rest definitely made a difference making it a lot more painful. I was very pleased with my running however, reducing the pace from the last 400m sets and averaging an 83 second lap.

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