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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Jul 24, 2016:

activity # timemileskm+mload
  Orienteering3 3:01:28 12.0(15:08) 19.31(9:24) 250153.6
  Running6 2:59:28 17.37(10:20) 27.95(6:25) 180134.6
  S & C1 45:006.8
  Cycling1 12:55 2.21(10.3/h) 3.56(16.6/h) 1103.2
  Total8 6:58:51 31.58 50.82 540298.3
  [1-5]7 6:13:51
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday Jul 24, 2016 #

9 AM

Running warm up/down 13:06 [2] 1.69 km (7:45 / km) +1m 7:43 / km
shoes: Inov8 X-Talon 212b

Orienteering 1:47:28 [3] 11.83 km (9:05 / km) +169m 8:29 / km
slept:7.7 shoes: Inov8 X-Talon 212b

Western Canadians Long Distance

Was taking it gently to ensure I was technically sound, this was a lot better, but was taking it a bit too easy as was losing about 15s a leg. Made a big mistake on 20 as lost concentration and thought I was somewhere I couldn't possibly be.

Doma: http://www.scottish-orienteering.org/doma/show_map...

Western Canadian - Long: Course 10 - Splits

Saturday Jul 23, 2016 #

Event: 2016 Western Canadian Orienteering Champs
 
11 AM

Orienteering 24:53 [2] 2.32 km (10:44 / km) +23m 10:14 / km
slept:7.0 shoes: Inov8 Oroc 340

Model map... SAW A BEAR WHAAAAAT!

It was about hip high, black and running very fast away from all the orienteers. Can't wait to see a grizzly with cubs #loljk

Model map confirmed my suspicions of the terrain being quite physical

Doma: http://www.scottish-orienteering.org/doma/show_map...
1 PM

Running warm up/down 17:02 [2] 2.37 km (7:11 / km)
shoes: Inov8 Oroc 340

Orienteering race 49:07 intensity: (9:07 @3) + (35:00 @4) + (5:00 @5) 5.16 km (9:31 / km) +58m 9:01 / km
shoes: Inov8 Oroc 340

Western Canadians Middle Distance. Wasted at least 6mins...

Didn't follow my own advice, and lost focus on compass and picture and just kinda ran and hoped... useless!

Middle - Course 10 - Splits

Friday Jul 22, 2016 #

6 PM

Running 26:15 [2] 4.51 km (5:49 / km) +23m 5:41 / km
slept:8.6 shoes: Saucony Jazz 17

Easy leg stretch after a long day in the car coming through the epic Icefield Parkway in unreal weather

Thursday Jul 21, 2016 #

7 AM

Running 46:29 [3] 7.56 km (6:09 / km) +119m 5:42 / km
slept:7.0 shoes: Inov8 X-Talon 212b

Only home for 11.5 hours but managed to squeeze in a run before heading off to Gatwick

Wednesday Jul 20, 2016 #

Note
slept:7.0 (rest day)

Unnavoidable unless I go for a late run when I get home at about 21:30, but that's not very appealing if I have to get up early for the flight on Thursday morning as well.

Tuesday Jul 19, 2016 #

5 PM

Running 38:10 intensity: (13:10 @3) + (10:00 @4) + (15:00 @5) 6.9 km (5:32 / km) +2m 5:32 / km
slept:7.8 shoes: Saucony Jazz 17

Same as Thursday, soleus has loosened off a bit since then. Tried to push harder, and I did. Faster on 7 out of 8 splits.

200, 400, 600, 800, 800, and down again

Cycling 12:55 [1] 3.56 km (16.5 kph) +110m

Monday Jul 18, 2016 #

4 PM

Running 38:26 [2] 4.92 km (7:49 / km) +35m 7:33 / km
slept:7.9 shoes: Saucony Jazz 17

Drills and spenst and finding two geocaches
6 PM

S & C 45:00 [0]

Wall Squat
KB Hip Hinge
SL Box squat
Spiderman x2
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills

Core Circuit 3 x 8 x 40:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups

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