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Training Log Archive: Purko

In the 28 days ending Feb 28, 2018:

activity # timemileskm+mload
  Running28 31:29:06 162.96(11:36) 262.26(7:12) 71031015.8
  S & C4 3:45:0033.8
  Orienteering3 3:23:20 16.55(12:17) 26.64(7:38) 114141.1
  Cycling4 2:04:48 23.72(11.4/h) 38.18(18.4/h) 43131.2
  Total37 40:42:14 203.24 327.08 76481221.9
  [1-5]33 36:57:14
averages - sleep:8

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ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Feb 28, 2018 #

6 AM

Running 30:35 [1] 5.07 km (6:02 / km) +22m 5:54 / km
slept:8.0 shoes: Saucony Jazz 17

7 PM

Running 30:44 [2] 6.0 km (5:07 / km) +26m 5:01 / km
shoes: Saucony Jazz 17

Double day for Mobster

Tuesday Feb 27, 2018 #

6 AM

Cycling 32:38 [1] 9.28 km (17.1 kph) +177m
slept:7.0

Monday Feb 26, 2018 #

S & C 1:00:00 [0]

9 AM

Cycling 26:28 [1] 7.93 km (18.0 kph) +114m
slept:9.0

11 AM

Cycling 27:37 [1] 8.12 km (17.6 kph) +103m

5 PM

Running 13:32 [3] 2.04 km (6:38 / km) +2m 6:36 / km

Sunday Feb 25, 2018 #

6 AM

Running 4:16:04 [3] 33.72 km (7:36 / km) +1326m 6:21 / km
slept:7.0 shoes: Saloman Speedcross 4

Freycinet circuit

Saturday Feb 24, 2018 #

11 AM

Running 1:33:00 intensity: (53:00 @2) + (20:00 @3) + (20:00 @4) 9.07 km (10:15 / km) +508m 8:01 / km
slept:9.0 shoes: Saloman Speedcross 4

Mt Amos

Friday Feb 23, 2018 #

7 PM

Running 33:37 [1] 5.57 km (6:02 / km) +12m 5:59 / km
shoes: Saucony Jazz 17

Left it too late to do my desired session, but still enough light for short jog.

Thursday Feb 22, 2018 #

S & C 1:15:00 [0]

4 PM

Running 39:07 [2] 6.51 km (6:00 / km) +128m 5:28 / km
slept:7.0 shoes: Saucony Jazz 17b

Not feeling coldy at all

Running 14:52 [1] 2.85 km (5:13 / km) +11m 5:07 / km
shoes: Saucony Jazz 17b

Taking Moby for a run

Wednesday Feb 21, 2018 #

6 PM

Running 16:03 [2] 2.75 km (5:50 / km) +3m 5:48 / km
shoes: Saucony Jazz 17b

Orienteering 24:01 [4] 5.73 km (4:12 / km) +24m 4:06 / km
shoes: Saucony Jazz 17b

Getting one handed to me by Jo D

Running 11:58 [1] 2.16 km (5:33 / km) +13m 5:23 / km
shoes: Saucony Jazz 17b

Tuesday Feb 20, 2018 #

3 PM

Running 1:40:42 [2] 17.94 km (5:37 / km) +261m 5:14 / km
slept:7.0 shoes: Saucony Jazz 17b

Feeling a bit coldy, but perked up in the last 2.5k when I took Moby for a run along Wentworth park and back

Monday Feb 19, 2018 #

3 PM

S & C 45:00 [0]

6 PM

Running 40:12 [3] 4.19 km (9:36 / km) +139m 8:14 / km

Sunday Feb 18, 2018 #

Note

3hrs hut 5 to Ada Lake car park
5 PM

Running 1:00:00 [1] 6.32 km (9:30 / km) +182m 8:18 / km
slept:10.0 shoes: Inov8 X-Talon 212b

Hanging controls

Saturday Feb 17, 2018 #

Note
slept:11.0

Dixon's kingdom up the temple and West portal, back to Dixon's kingdom. Down Jaffa vale and along top hut 5

5hrs

Friday Feb 16, 2018 #

Note
slept:10.0

Ada Lake car park to mount Jerusalem and camp at Dixon's kingdom
5hrs

Thursday Feb 15, 2018 #

12 PM

Running 51:00 intensity: (11:00 @2) + (20:00 @3) + (15:00 @4) + (5:00 @5) 11.95 km (4:16 / km) +48m 4:11 / km
shoes: Saucony Jazz 17b

5k lv3, 5k lv4-5

Wednesday Feb 14, 2018 #

4 PM

Running 48:30 intensity: (11:00 @2) + (15:00 @3) + (22:30 @4) 8.96 km (5:25 / km) +291m 4:39 / km
slept:8.0 shoes: Saloman Speedcross 4

3 x (5min 5x30s)

Tuesday Feb 13, 2018 #

1 PM

S & C 45:00 [0]

6 PM

Cycling 38:05 [1] 12.85 km (20.2 kph) +37m
slept:8.0

Easy cruising along the foreshore path

Monday Feb 12, 2018 #

8 AM

Running 38:36 [2] 4.17 km (9:16 / km) +119m 8:06 / km
slept:7.4 shoes: Saucony Jazz 17b

Control placing

Running 26:51 [2] 2.65 km (10:08 / km) +49m 9:17 / km
shoes: Saucony Jazz 17b

Control placing

Running 34:12 [2] 4.06 km (8:26 / km) +107m 7:26 / km

Control collecting
1 PM

Running 1:04:32 [1] 5.51 km (11:42 / km) +145m 10:21 / km
shoes: Inov8 X-Talon 212b

Control placing, tired

Sunday Feb 11, 2018 #

12 PM

Orienteering 38:44 [2] 3.99 km (9:43 / km) +5m 9:39 / km
shoes: Inov8 X-Talon 212b

Control collecting

Orienteering 50:35 intensity: (10:35 @3) + (40:00 @4) 6.15 km (8:13 / km) +34m 8:00 / km
slept:8.0 shoes: Inov8 X-Talon 212b

Pittwater relay
4 PM

Running 14:59 [1] 1.82 km (8:14 / km) +14m 7:56 / km
shoes: Inov8 X-Talon 212b

Control collecting

Saturday Feb 10, 2018 #

9 AM

Running 33:55 [2] 3.12 km (10:52 / km) +58m 9:56 / km
slept:8.0 shoes: Inov8 X-Talon 212b

Control placing
12 PM

Running 49:21 [1] 3.24 km (15:12 / km) +131m 12:39 / km
shoes: Inov8 X-Talon 212b

Control placing
3 PM

Running 14:32 [1] 1.45 km (10:01 / km) +103m 7:24 / km
shoes: Inov8 X-Talon 212b

Control collecting

Friday Feb 9, 2018 #

4 PM

Running 21:39 [1] 2.35 km (9:14 / km) +51m 8:19 / km
shoes: Saucony Jazz 17b

Orienteering 1:30:00 intensity: (45:00 @1) + (45:00 @2) 10.77 km (8:21 / km) +51m 8:10 / km
slept:8.0 shoes: Inov8 X-Talon 212b

Putting out controls in Pittwater

Thursday Feb 8, 2018 #

4 PM

Running 1:30:00 [2] 16.81 km (5:21 / km) +281m 4:56 / km
slept:8.0

Wednesday Feb 7, 2018 #

6 AM

Running warm up/down 15:24 [1] 2.12 km (7:16 / km) +8m 7:07 / km
shoes: Saucony Jazz 17b

Running 53:30 intensity: (14:00 @2) + (10:00 @3) + (22:00 @4) + (7:30 @5) 12.24 km (4:22 / km) +27m 4:19 / km
slept:7.8 shoes: Saucony Jazz 17b

5 x (30 stride to 90%)
2 x ( 30@3km, 1min@3km, 30@3km, 3min@3km 8min@5km, 30@3km)
5 min jog between sets at 30s recovery between each. Felt surprisingly good as thought I'd die doing a hard session with nothing but a slice of toast to fuel me

Tuesday Feb 6, 2018 #

6 PM

Running 41:39 [1] 7.61 km (5:28 / km) +65m 5:15 / km
slept:4.0 shoes: Saucony Jazz 17b

Easy jog and drills. Bumped into Anna and had a nice wee catch up. Think i was swooped by a sea gull

Monday Feb 5, 2018 #

11 AM

Running 2:00:00 intensity: (30:00 @1) + (1:00:00 @2) + (30:00 @3) 19.0 km (6:19 / km) +500m 5:35 / km
shoes: Inov8 X-Talon 212b

Te Ara Pātaka: Port Levy saddle to Gebbies Pass

Much nicer than Sunday, warm sunny and epic views

Sunday Feb 4, 2018 #

5 PM

Running 1:10:00 intensity: (40:00 @2) + (30:00 @3) 10.0 km (7:00 / km) +200m 6:22 / km
shoes: Saucony Jazz 17b

Pigeon bay coastal out and back

Saturday Feb 3, 2018 #

9 AM

Running 3:00:00 [1] 20.0 km (9:00 / km) +1000m 7:12 / km
shoes: Inov8 X-Talon 212b

Little river camp site to the summit, including a 2.5 hr return among the te ara pataka. Windy rainy and too many cows . Some nice views when the cloud cleared

Friday Feb 2, 2018 #

8 AM

Running 1:00:00 [2] 8.0 km (7:30 / km) +375m 6:05 / km
shoes: Inov8 X-Talon 212b

Pre breaky shiver. Only 10deg!

Thursday Feb 1, 2018 #

Running 2:00:00 [3] 13.0 km (9:14 / km) +900m 6:51 / km
shoes: Inov8 X-Talon 212b

Mt Isobel Hanmer Springs

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