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Training Log: Purko

In the last 7 days:

activity # timemileskm+m
  Running6 5:38:25 38.46(8:48) 61.9(5:28) 915
  Orienteering1 1:53:11 12.3(9:12) 19.8(5:43) 362
  Cycling1 1:07:13 19.15(17.1/h) 30.82(27.5/h) 356
  Total7 8:38:49 69.91(7:25) 112.51(4:37) 1633
  [1-5]7 8:29:29
averages - sleep:7.8
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2:31
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FrSaSuMoTuWeTh

Wednesday Apr 25 #

9 AM

Running 2:16:57 intensity: (5:58 @0) + (1:56:42 @1) + (14:17 @2) 24.23 km (5:39 / km) +397m 5:13 / km
ahr:120 max:145 slept:8.5 shoes: Saloman Speedcross 4

Long easy run. Lambs and calfs galore. Very hungry by the end

Tuesday Apr 24 #

12 PM

Running 1:05:15 intensity: (1:25 @0) + (32:56 @1) + (7:55 @2) + (21:42 @3) + (1:17 @4) 13.74 km (4:45 / km) +91m 4:36 / km
ahr:134 max:173 slept:8.0 shoes: Asics GT 1000

3 x (5mins (1min), 5 x 30s (30s)) 2min recovery between sets

5min reps were far too slow it seems

Much better than last Wednesday

Monday Apr 23 #

3 PM

Cycling 1:07:13 intensity: (37:13 @1) + (30:00 @2) 30.82 km (27.5 kph) +356m
slept:8.0

Cruisy 1hr around the weald after lunch with Rhys

Sunday Apr 22 #

10 AM

Orienteering 1:53:11 intensity: (1:52 @0) + (10:24 @1) + (4:24 @2) + (1:32:58 @3) + (3:33 @4) 19.8 km (5:43 / km) +362m 5:14 / km
ahr:151 max:168 slept:8.0 shoes: Inov8 Oroc 340

Long training.
Eridge park SE league. Did a 30 min tempo beforehand to up the duration to at least 90 mins.
Hot day so would definitely have benefited from a drink stop. Couple of stupid errors on 11 and 12, vague area and didn't have solid plans. Lost my gel, think that would have worked a treat as was flagging a lot by the end.

Running 6:23 intensity: (5:17 @1) + (1:06 @2) 0.91 km (7:01 / km) +33m 5:57 / km
ahr:131 max:143 shoes: Inov8 Oroc 340

2 PM

Running 32:25 [1] 3.52 km (9:13 / km) +102m 8:03 / km
shoes: Inov8 Oroc 340

Saturday Apr 21 #

8 AM

Running 14:59 intensity: (5 @0) + (3:18 @1) + (10:39 @2) + (57 @3) 2.5 km (6:00 / km) +36m 5:36 / km
ahr:137 max:151 slept:7.0 shoes: Saloman Speedcross 4

Running 17:30 intensity: (12 @1) + (5 @2) + (23 @3) + (3:28 @4) + (13:22 @5) 5.01 km (3:30 / km) +46m 3:21 / km
ahr:177 max:186 shoes: Saloman Speedcross 4

Tw park run
Pleased for 2 reasons: faster than my time at Hobart park run despite it definitely being a slower course. Felt good despite feeling a bit off all week

Running 11:41 intensity: (1:58 @1) + (9:36 @2) + (7 @3) 2.22 km (5:16 / km) +21m 5:02 / km
ahr:139 max:148 shoes: Saloman Speedcross 4

Friday Apr 20 #

11 AM

Running 53:15 [1] 9.77 km (5:27 / km) +189m 4:58 / km
slept:7.5 shoes: Saloman Speedcross 4

Easy exploring around whilst mum took gran around the gardens

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