Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Mar 19, 2016:

activity # timemileskm+mload
  Running8 6:28:50 43.92(8:51) 70.69(5:30) 1363298.0
  S & C2 2:30:0022.5
  Total9 8:58:50 43.92 70.69 1363320.5
  [1-5]8 6:27:33
averages - sleep:7.9

«»
2:26
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 19, 2016 #

9 AM

Running 12:25 [2] 1.59 km (7:49 / km)
shoes: Saucony Jazz 17

Running 16:41 [5] 5.05 km (3:18 / km) +8m 3:17 / km
slept:6.5 shoes: Saucony Jazz 17

Sorry Richard, it had to happen eventually.

Cramond park run, fantastic conditions. Started hard and I knew it, I was running with a young guy, and the first 2km were 3:13 and 3:12. I knew that I would regret this fast start, and sure enough, between 3.5 and 4.5km I was crawling,average pace for that km was about 3:30/35. Managed to kick just hard enough at the end to scrape under Ricky's time.

So pleased that I appear to be in the best shape I've ever been in just before the JK! Lol jokes #ChemEng #H2Production #Loveit
C • What JK? 2

Running 11:02 [2] 1.64 km (6:43 / km) +2m 6:40 / km
shoes: Saucony Jazz 17

Friday Mar 18, 2016 #

1 PM

Running 31:20 intensity: (20 @0) + (14:05 @1) + (8:33 @2) + (4:35 @3) + (3:47 @4) 6.11 km (5:08 / km) +20m 5:03 / km
ahr:125 max:157 slept:7.5 shoes: MM Cheviot

Easy Meadows with Calum

Thursday Mar 17, 2016 #

7 AM

Running 20:00 [2] 3.8 km (5:16 / km) +40m 5:00 / km
slept:7.75 shoes: Saucony Jazz 17

To and from gym

S & C 1:00:00 [0]

Running warm up as per,
Glute + Hammy bridges with foot on a roller
Press ups with thoracic rotation 10+10
OH lunges x2 lengths
SL Box jumps and double landings 5+5
Broad Jump 6 x single, 4 x double, 3 x triple

OH Squat 2x5 Narrow 15kg,
BS 3 x 5 75, 80, 85
3 x 5 pull up

3 x Core circuit
Bulgarian Squat 10+10
10+10 bar rotation
10+10 SA row 16kg
60s arm plank
10 press up
12 PM

Running 1:06:21 intensity: (29 @0) + (5:58 @1) + (20:55 @2) + (12:45 @3) + (25:15 @4) + (59 @5) 12.27 km (5:24 / km) +419m 4:37 / km
ahr:141 max:179 shoes: MM Cheviot

2 hard reps on the crags then arette before a v poor attempt at Whinny Fall.

Wednesday Mar 16, 2016 #

8 AM

Running 1:31:24 intensity: (8 @0) + (9 @1) + (34:55 @2) + (24:24 @3) + (30:36 @4) + (1:12 @5) 14.93 km (6:07 / km) +500m 5:15 / km
ahr:141 max:195 slept:7.75 shoes: MM Cheviot

Long morning run as am helping at an open day this afternoon

Tuesday Mar 15, 2016 #

4 PM

Running 1:10:47 [3] 13.16 km (5:23 / km) +297m 4:50 / km
slept:9.25 shoes: MM Cheviot

Monday Mar 14, 2016 #

7 AM

Running 25:00 [2] 4.5 km (5:33 / km) +30m 5:23 / km
shoes: Saucony Jazz 17

To mobility by DVC and back via a loop of Bruntsfield
6 PM

S & C 1:30:00 [0]

Mobility in the morning

Glute + Hammy bridges with foot on a roller
Press ups with thoracic rotation 10+10
OH lunges x2 lengths
SL Box jumps and double landings 5+5
Broad Jump 6 x single, 4 x double, 3 x triple

OH Squat 2 5+5 Narrow and wide 20kg,
BS 3 x 5 70, 80, 82.5
3 x 5 pull up

3 x 10+10 bar rotation
2x8+8 SA row 16kg

Various other things as well...

Sunday Mar 13, 2016 #

6 PM

Running 43:50 intensity: (20 @0) + (9:33 @1) + (17:23 @2) + (6:04 @3) + (9:13 @4) + (1:17 @5) 7.63 km (5:45 / km) +47m 5:35 / km
ahr:132 max:186 slept:8.5 shoes: MM Cheviot

Easy run around the meadows with a few drills to loosen off.

« Earlier | Later »