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Training Log Archive: Purko

In the 31 days ending Aug 31, 2016:

activity # timemileskm+mload
  Cycling17 22:26:15 365.14(16.3/h) 587.63(26.2/h) 8562727.4
  Running10 5:25:48 33.06(9:51) 53.2(6:07) 689146.3
  S & C6 4:08:0038.7
  Orienteering3 2:33:24 12.47(12:18) 20.07(7:39) 230138.3
  Total32 34:33:27 410.67 660.91 94811050.7
  [1-5]28 30:40:27
averages - sleep:7.9

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Wednesday Aug 31, 2016 #

4 PM

Cycling 1:15:42 [1] 26.89 km (21.3 kph) +357m

Up to Skårefjell tower and back. Road bike getting fairly used to gravel tracks

Tuesday Aug 30, 2016 #

5 PM

Cycling 34:11 intensity: (26:11 @2) + (8:00 @5) 16.7 km (29.3 kph) +197m

To Akselås, WU and 8 1min efforts.

Orienteering 30:00 [1] 1.5 km (20:00 / km) +69m 16:15 / km
slept:7.8 shoes: Inov8 X-Talon 212

Akselås map walk. Ankle fine in terrain at a walk. Such a lush evening

Cycling 33:04 [1] 14.15 km (25.7 kph) +173m

Back home

Monday Aug 29, 2016 #

4 PM

Running 31:26 [3] 5.67 km (5:33 / km) +40m 5:22 / km
slept:7.9 shoes: Saucony Jazz 17

Styrke and to the HSK house
C • Styrke på Norsk 4
5 PM

S & C 1:00:00 [0]

Styrke in Gimle School. No spenst :(

Sunday Aug 28, 2016 #

11 AM

Running 50:09 [2] 8.85 km (5:40 / km) +148m 5:14 / km
slept:8.5 shoes: Inov8 X-Talon 212

Easy to Høyås and back, ankle improving greatly. Easy session in the forest on the cards next week! :)

Cycling 44:07 intensity: (36:07 @2) + (8:00 @5) 17.49 km (23.8 kph) +367m

Easy with three hill efforts. Almost got taken out by a large grey seagull

Saturday Aug 27, 2016 #

11 AM

Cycling 1:23:21 [2] 37.74 km (27.2 kph) +514m
slept:8.0

To Woc Relay
6 PM

Cycling 1:30:00 [2] 39.52 km (26.3 kph) +650m

Back from Woc Relay

Friday Aug 26, 2016 #

5 PM

Cycling 1:01:11 intensity: (31:11 @2) + (30:00 @4) 30.59 km (30.0 kph) +343m
slept:7.9

Fartlek: 5, 10, 10, 5. (2min) comfortably hard.

First hard session in while feeling properly good. Got a new chain on the bike as previous one had stretched over 1% in only 4 months!? Wind blowing and absolute hooly. Also ankle feeling best it has done since before I hurt it :) :)

Thursday Aug 25, 2016 #

Note
slept:7.8 (rest day)

Long travel back to Halden and arrived back and it was too dark to cycle

Wednesday Aug 24, 2016 #

5 PM

Running 56:00 [2] 8.67 km (6:27 / km) +145m 5:58 / km
slept:8.5 shoes: Saucony Jazz 17

Run + cache. Exploring Porsgrun and forest

Tuesday Aug 23, 2016 #

8 PM

Running 29:27 [1] 5.16 km (5:43 / km) +11m 5:39 / km
slept:8.0 shoes: Saucony Jazz 17

Finding where HSN was

Monday Aug 22, 2016 #

4 PM

Running 12:12 [2] 2.44 km (5:00 / km)
slept:7.75 shoes: Saucony Jazz 17

To styrke
5 PM

S & C 1:00:00 intensity: (45:00 @0) + (15:00 @1)

Eva strength. 15mins of drills and spenst. 45mins of core
6 PM

Running 13:38 [2] 2.48 km (5:30 / km) +41m 5:04 / km
shoes: Saucony Jazz 17

Home from styrke

Sunday Aug 21, 2016 #

1 PM

Cycling 1:25:04 [1] 36.93 km (26.0 kph) +451m

To Strømstad
6 PM

Cycling 1:27:53 [1] 36.91 km (25.2 kph) +602m
slept:8.5

Back from Strømstad

Saturday Aug 20, 2016 #

9 AM

Cycling 1:57:41 [2] 53.72 km (27.4 kph) +636m
slept:8.5

Cycling to Strømstad
5 PM

Cycling 1:18:33 [3] 36.85 km (28.1 kph) +584m

Cycling back from Strømstad

Friday Aug 19, 2016 #

5 PM

Running 25:00 [1] 4.0 km (6:15 / km) +40m 5:57 / km
slept:8.0 shoes: Saucony Jazz 17

Easy jog walk jog on the trails. Ankle really improving. 2 geocaches

S & C 18:00 [0]

Core Circuit 3 x 8 x 45:15 with A,H,T and W
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups

Thursday Aug 18, 2016 #

4 PM

Cycling 53:05 intensity: (35:35 @2) + (17:30 @5) 19.7 km (22.3 kph) +534m
slept:8.0

5 hill reps fun. Felt soo much better than on Tuesday, still a bit of a cold but it's deffo on the way out. Bike shop gave me a new rear wheel, tyre, adjusted my gears, something else... and a new inner tube. Practically had to take out a mortgage!

Wednesday Aug 17, 2016 #

5 PM

Running 32:00 [1] 5.36 km (5:58 / km) +115m 5:23 / km
slept:7.9 shoes: Inov8 X-Talon 212

Very easy walk jog walk around the paths finding geocaches at the same time. Ankle hurt between 5 and 10mins, but after that didn't bother me at all :)

Going to run every third day for the next week (easy session), then run the hard sessions every third day... that's the plan!

Tuesday Aug 16, 2016 #

4 PM

Cycling 34:47 [3] 13.26 km (22.9 kph) +334m
slept:7.8

Aim was to do 5 hill reps, but lingering cold from the weekend was having none of it, and I'm getting quite worried by the rear wheel wobble...

Running tomorrow :D

Monday Aug 15, 2016 #

4 PM

Cycling 1:40:31 [2] 45.76 km (27.3 kph) +490m
slept:7.75

Easy around Femsjøen anticlockwise. Ankle improving by the day, might have a go at running sometime this week
7 PM

S & C 45:00 [0]

With Håkon, Lexc and Knut. Good stuff

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 45:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups

Friday Aug 12, 2016 #

Event: Night Hawk
 
5 PM

S & C 45:00 [0]
slept:7.5

Went to the bike shop to ask about my wobbly rear wheel, he said something about the whole thing being very warn out and needing replaced costing like 1000nok. Since I don't have the tools or knowledge to do it myself I'll let them get on with it. Weather's grim so pussied out and did S&C

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

Thursday Aug 11, 2016 #

4 PM

Cycling 1:02:33 intensity: (17:33 @2) + (30:00 @3) + (15:00 @5) 28.31 km (27.2 kph) +327m
slept:7.75

15 x 1min (1min). Lovely evening and was interesting when the road turned to gravel

Wednesday Aug 10, 2016 #

4 PM

Cycling 1:04:32 [3] 31.97 km (29.7 kph) +357m
slept:8.0

One hour loop, stopped by Håkon's to collect 2.5kg of meatballs nom nom. Ankle sore but improving

Tuesday Aug 9, 2016 #

4 PM

Cycling 1:00:00 intensity: (45:00 @2) + (15:00 @5) 25.68 km (25.7 kph) +495m
slept:7.5

Cinq col de Halden

Made a circuit that had 5 decent climbs in, the second of which was the hardest by some way!

Ankle still sore, more XT for a while yet.

Monday Aug 8, 2016 #

6 PM

S & C 20:00 [0]
slept:7.2

Just the core circuit as had cycled to Høyås, then lost my keys so had to search for them.

Ankle still sore but getting better. Not running Night Hawk :(

Core Circuit 3 x 8 x 45:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups

Sunday Aug 7, 2016 #

11 AM

Cycling 3:00:00 [1] 75.46 km (25.2 kph) +1149m
slept:9.0

Tour de Iddefjord with Shallot. Start off in glorious warm weather. A bit uncertain as we navigate the small roads in Sweden before returning into Norway. Went for a swim at Prestebakke, then it started raining. The road was very wet on the descent, making the hairpins quite interesting... great ride

Friday Aug 5, 2016 #

5 PM

Orienteering 1:17:19 [2] 7.5 km (10:18 / km) +151m 9:22 / km
slept:5.25 shoes: Inov8 Oroc 340

Just going very easy around, no issues but number 12 in a technical rocky cliff area.
Crunched right ankle just after the finish, hurts quite a lot still 4hrs later, will see what tomorrow will bring...

Thursday Aug 4, 2016 #

6 PM

Running 47:29 [2] 7.24 km (6:33 / km) +145m 5:58 / km
slept:7.8 shoes: Saucony Jazz 17

Easy recovery around the trails - resetting my body clock

Wednesday Aug 3, 2016 #

Note
(rest day)

22.5hrs travelling

Tuesday Aug 2, 2016 #

Note
(rest day)

Walking around Vancouver

Monday Aug 1, 2016 #

9 AM

Running warm up/down 17:04 [2] 2.01 km (8:31 / km)
slept:7.7 shoes: Saucony Jazz 17

COC Mixed Sprint relay leg 4

Orienteering 17:37 [5] 4.15 km (4:15 / km) +3m 4:14 / km
shoes: Saucony Jazz 17

COC Sprint

Running warm up/down 6:59 [1] 1.12 km (6:13 / km) +3m 6:08 / km
shoes: Saucony Jazz 17

Orienteering 11:37 [5] 2.91 km (3:59 / km) +3m 3:58 / km
shoes: Saucony Jazz 17

COC Mixed Sprint Relay Leg 1

Running warm up/down 4:24 [1] 0.19 km (22:41 / km)
shoes: Saucony Jazz 17

Orienteering 16:51 [5] 4.01 km (4:12 / km) +5m 4:11 / km
shoes: Saucony Jazz 17

COC Mixed Sprint Relay Leg 3

Sprint M21-34 - Splits

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