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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Aug 20:

activity # timemileskm+m
  Cycling7 8:15:00 13.67 22.0 219
  Running6 4:19:37 28.89(8:59) 46.5(5:35) 1324
  S & C1 1:00:00
  Total14 13:34:37 42.56 68.5 1543
  [1-5]7 5:34:18
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Aug 20 #

Cycling (Delivering) 1:00:00 [0]

2-3hrs
10 AM

Running 1:30:00 intensity: (30:00 @1) + (45:00 @2) + (15:00 @3) 13.77 km (6:32 / km) +755m 5:08 / km
slept:8.0 shoes: Inov8 X-Talon 212

Pentlands 'n chill

Saturday Aug 19 #

Cycling 1:00:00 [0]

About 2hrs cycling
7 AM

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: Saucony Jazz 17b

9 AM

Running 13:39 [1] 2.22 km (6:08 / km) +11m 6:00 / km
shoes: Saucony Jazz 17b

Running 17:04 [5] 5.06 km (3:22 / km) +10m 3:20 / km
slept:7.8 shoes: Saucony Jazz 17b

Parkrun with Colm and P. Slightly late, so just started once we'd got our breaths back after trying to get to the start in time. Good fun and surprised with the time, thought it'd be slower

Friday Aug 18 #

Cycling 1:00:00 [0]

4hrs

Thursday Aug 17 #

Cycling 1:00:00 [0]

3hrs or so

Wednesday Aug 16 #

Cycling 2:00:00 [0]

8.5hours of being a McDonald's delivery man today
9 AM

Running 54:24 intensity: (47:15 @1) + (4:43 @2) + (2:26 @3) 9.32 km (5:50 / km) +199m 5:17 / km
ahr:124 max:155 slept:8.0 shoes: Saucony Jazz 17b

Blackford with Katie

Tuesday Aug 15 #

Note

Scottish 6 days analysis
All DOMA and Routegadget uploaded

Physical fitness is there, this I proved on day 5 on the 2nd half, and on many long legs, and also on uphill legs where my leg position is well above my average leg position.
However sometimes I don't push as hard as necessary and plod

Technical: Very rusty, I can do the basics but often don't even do that and just wing it.
Repeated errors: - not simplifying in complex areas and picking out key features, just running in and hoping
- poor compass bearings, often off to the left/maintaining too much height but not always.
- Not regularly following the routine or talk-o

Conclusions:
Very pleased with physical shape but need to do more level 5 sessions to find my limit as don't really know how hard I can push.
Need to go back to the basics technically, and really work on developing a routine so that I can recognise when I am no longer concentrating.

All in all a good fun week, vastly increased my motivation to improve my orienteering and come back in May 2018. A bit gutted that i'll never go to World Uni's, but oh well.
3 PM

Cycling 1:15:00 [1] 22.0 km (17.6 kph) +219m

Travelling courier algorithm

Monday Aug 14 #

Cycling (Delivering) 1:00:00 [0]

1hr
10 AM

Running 50:47 intensity: (19 @0) + (43:55 @1) + (3:42 @2) + (2:51 @3) 9.32 km (5:27 / km) +291m 4:43 / km
ahr:121 max:163 slept:8.0 shoes: Saucony Jazz 17b

Run looking for Zoe and Jenny, found them halfway around the seat after a lucky guess!
4 PM

Running 18:43 [1] 3.8 km (4:55 / km) +58m 4:34 / km
shoes: Saucony Jazz 17

To from gym
5 PM

S & C 1:00:00 [0]

Mobility and core with Jenny and Zoe

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