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Training Log Archive: Purko

In the 7 days ending Jan 24, 2016:

activity # timemileskm+mload
  Cycling2 4:29:58 68.2(15.2/h) 109.75(24.4/h) 586109.0
  Running6 3:56:35 25.85(9:09) 41.61(5:41) 946170.4
  S & C2 2:00:0018.0
  Orienteering2 1:30:36 12.41(7:18) 19.98(4:32) 266115.6
  Total10 11:57:09 106.46 171.34 1798412.9
  [1-5]8 9:38:15
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

Note

End of another 4 week (ish) cycle and feeling good with no niggles. Really pleased with the consistency I've achieved over the last 4 months, only a handful of set backs.
I'm really excited for the next month, 2 weeks until POM, 3 weeks until Carnethy 5, and 4 weeks until BUCS! Can't wait
9 AM

Cycling 1:58:32 intensity: (8:00 @0) + (1:00:43 @1) + (45:49 @2) + (4:00 @3) 46.57 km (23.6 kph) +401m
ahr:114 max:143 slept:8.5

Easy recovery cycle after a hard run tarmac run yesterday.
Tranent, Dalkeith, PUNCTURE FFS, Roslin, Hillend and back. Very much windier then Wednesday!
C • Puncture 8
3 PM

Running 20:00 [2] 3.0 km (6:40 / km) +60m 6:04 / km
shoes: MM Cheviot

Control Collecting

Saturday Jan 23, 2016 #

2 PM

Running 3:07 intensity: (17 @0) + (37 @1) + (53 @2) + (1:11 @3) + (9 @4) 0.34 km (9:04 / km) +9m 8:01 / km
ahr:127 max:150

Orienteering 1:07:39 intensity: (5 @2) + (4:10 @3) + (1:00:53 @4) + (2:31 @5) 14.73 km (4:36 / km) +243m 4:15 / km
ahr:157 max:178 slept:7.5 shoes: Saucony Jazz 17

Big Weekend Urban. SI air wasn't working as I didn't punch check which was irritating. Really enjoyed it

Friday Jan 22, 2016 #

6 PM

Running 10:56 intensity: (15 @0) + (27 @1) + (8 @2) + (54 @3) + (9:09 @4) + (3 @5) 2.33 km (4:42 / km) +17m 4:32 / km
ahr:154 max:174

Orienteering 22:57 intensity: (4 @0) + (7 @1) + (14 @2) + (1:06 @3) + (16:47 @4) + (4:39 @5) 5.24 km (4:23 / km) +23m 4:17 / km
ahr:167 max:212 slept:8.5 shoes: Saucony Jazz 17

FWTN + Big Weekend round KB. Absolute corker of a course planned by Forest Demon, gaffling and loops galore.

Running 12:28 intensity: (11 @1) + (3 @2) + (34 @3) + (11:35 @4) + (5 @5) 2.23 km (5:35 / km) +31m 5:13 / km
ahr:157 max:174

Thursday Jan 21, 2016 #

7 AM

S & C 1:00:00 [0]

Circuit Gym
Standard WU, then mobility.
Hamstring exercises
Box jumps
Pull ups
OH Press

Perf gym
3x5 DL (60, 70, 70)
Plank 30s FLR x 2
Bar rotation 3 x 8
v-sit 4 x both, left, right
DB fly 3 x 10
MB press up 3 x 3
11 AM

Running 1:05:38 intensity: (21:00 @1) + (34:11 @2) + (7:18 @3) + (3:09 @4) 11.44 km (5:44 / km) +324m 5:01 / km
ahr:124 max:157 slept:5.0 shoes: MM Cheviot

Easy hills with Shallot

Wednesday Jan 20, 2016 #

11 AM

Cycling 2:31:26 intensity: (10:01 @0) + (39:36 @1) + (1:29:03 @2) + (10:23 @3) + (2:23 @4) 63.18 km (25.0 kph) +185m
ahr:121 max:155 slept:8.0

Coastal road to Gullane and back. Absolutely no wind it was fantastic!

Tuesday Jan 19, 2016 #

10 AM

Running 10:26 intensity: (17 @0) + (25 @1) + (2:03 @2) + (1:57 @3) + (5:10 @4) + (34 @5) 1.98 km (5:16 / km) +14m 5:06 / km
ahr:147 max:181

Running 1:01:42 intensity: (4:36 @1) + (14:06 @2) + (17:46 @3) + (24:46 @4) + (28 @5) 10.31 km (5:59 / km) +403m 5:00 / km
ahr:141 max:183 slept:9.5 shoes: MM Cheviot

Solo hill reps
Although not that solo since Andy turned up with a cool drone out of nowhere!
Anyway... 4 x 1min (3min) 8 x 45s(2:30) 4 x 30s (2min)
Good, but far easier with pals

Monday Jan 18, 2016 #

4 PM

Running 52:18 intensity: (10:00 @1) + (23:54 @2) + (3:50 @3) + (14:19 @4) + (15 @5) 9.97 km (5:15 / km) +88m 5:01 / km
ahr:106 max:177 slept:9.5 shoes: Saucony Jazz 17

Recovery pre and post gym
6 PM

S & C 1:00:00 [0]

Circuit Gym
Hip Hinge
Kettle bell squat
SL Balance and Reach
Spiderman crawl
Hurdles

DL 4 x 8 (60,60, 70, 70)
Rebound box jump
Bar Split squat double
Dumble split squat single

3 x 3+3 Med ball push up
3 x 5+5 5kg plank push.
3 x 8+8 Pallof press.
3 x 10+10 bar rotations.

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