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Training Log Archive: Purko

In the 31 days ending Jan 31, 2017:

activity # timemileskm+mload
  Running18 20:35:08 105.08(11:45) 169.1(7:18) 5592639.0
  Cycling4 8:08:23 116.64(14.3/h) 187.71(23.1/h) 1553192.2
  S & C3 3:00:0027.0
  Orienteering1 1:08:53 9.14(7:32) 14.71(4:41) 18886.1
  Total25 32:52:24 230.85 371.52 7332944.3
  [1-5]22 29:32:44
averages - sleep:7.6

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Tuesday Jan 31, 2017 #

6 PM

Running 18:26 intensity: (13:08 @0) + (4:16 @1) + (1:02 @2) 2.89 km (6:22 / km) +48m 5:53 / km
ahr:113 max:142

Running 43:09 intensity: (6:32 @0) + (16:58 @1) + (3:40 @2) + (7:12 @3) + (5:28 @4) + (3:19 @5) 7.56 km (5:43 / km) +309m 4:44 / km
ahr:141 max:182 slept:7.8 shoes: MM Cheviot 3

4 x 30, 6 x 60, 4 x 30 (2min, 3min)

Running 5:08 intensity: (4:03 @1) + (1:04 @2) + (1 @3) 0.72 km (7:08 / km) +33m 5:49 / km
ahr:131 max:141

Monday Jan 30, 2017 #

8 AM

Running 10:42 [1] 2.16 km (4:57 / km) +19m 4:44 / km
slept:8.2 shoes: Saucony Jazz 17

5 PM

Running 16:40 [2] 3.36 km (4:58 / km) +28m 4:46 / km
shoes: Saucony Jazz 17

Running 11:05 [1] 2.11 km (5:16 / km) +36m 4:51 / km
shoes: Saucony Jazz 17

6 PM

S & C 1:00:00 [0]

Sunday Jan 29, 2017 #

1 PM

Cycling 2:37:52 [1] 55.75 km (21.2 kph) +543m
slept:9.5

Easy cruise with Calum, good catch up in the afternoon sun

Saturday Jan 28, 2017 #

9 AM

Running 6:07:02 intensity: (3:00:00 @1) + (3:07:02 @2) 25.63 km (14:19 / km) +2594m 9:31 / km
slept:7.5 shoes: Inov8 Oroc 340

Big job with the Liam and Jonny.
Arrochar alps race route, low wind and not all that cold, but properly winter conditions with 5ft snow drifts in places. First time I've experienced a proper white out, very difficult to judge depth at times. Great craic and looking forward to more trips up ahead #whereisthepond

Friday Jan 27, 2017 #

10 AM

Cycling 2:33:44 [2] 66.64 km (26.0 kph) +274m
slept:6.5

SU Ball cleanse to Gullane
C • A198/B1377 2

Thursday Jan 26, 2017 #

7 AM

S & C 1:00:00 [0]

8 AM

Running 55:54 [2] 9.42 km (5:56 / km) +195m 5:23 / km
slept:7.9 shoes: Saucony Jazz 17

Easy post gym up to Blackford

Wednesday Jan 25, 2017 #

5 PM

Running 27:01 [2] 5.21 km (5:11 / km) +63m 4:53 / km
slept:9.1 shoes: MM Cheviot 3

Asda didn't turn up... so no long run for me

Tuesday Jan 24, 2017 #

5 PM

Running 17:28 [2] 3.45 km (5:04 / km) +51m 4:43 / km
shoes: MM Cheviot 3

Running 42:18 intensity: (27:18 @2) + (5:00 @4) + (10:00 @5) 7.3 km (5:48 / km) +184m 5:09 / km
slept:8.5 shoes: MM Cheviot 3

5 x 1min (3min) 4 x 45s (2.5) 4 x 30 (2) Max.
Wheezing a bit as have a lingering cold, but only the last rep of the 1 mins felt awful, everything else okay

Running 9:25 [2] 1.51 km (6:14 / km) +39m 5:32 / km
shoes: MM Cheviot 3

Monday Jan 23, 2017 #

7 AM

Running 30:12 [1] 5.18 km (5:50 / km) +55m 5:33 / km
slept:8.8 shoes: MM Cheviot 3

Pre brekky Meadows n chill

Sunday Jan 22, 2017 #

Note
(rest day)

Saturday Jan 21, 2017 #

Event: EUOC Big Weekend
 
12 PM

Running warm up/down 12:19 [2] 1.88 km (6:34 / km) +2m 6:32 / km
shoes: Saucony Jazz 17

Orienteering race 1:08:53 [4] 14.71 km (4:41 / km) +188m 4:24 / km
shoes: Saucony Jazz 17

Edinburgh City Race Brown. Feeling okay enough to have a crack at it, started struggling after 40mins and brain switched off majorly

Friday Jan 20, 2017 #

8 AM

Cycling 2:10:04 intensity: (1:00:00 @1) + (1:00:00 @2) + (10:04 @3) 51.88 km (23.9 kph) +597m
slept:7.6

Misty Gladhouse easy pace

Thursday Jan 19, 2017 #

5 PM

Running 1:09:14 intensity: (39:14 @2) + (30:00 @3) 12.91 km (5:22 / km) +301m 4:48 / km
slept:5.0 shoes: Saucony Jazz 17

Good chatty run up and around Braids

Wednesday Jan 18, 2017 #

8 AM

Running 1:01:28 intensity: (41:28 @2) + (20:00 @3) 10.61 km (5:47 / km) +357m 4:57 / km
slept:8.5 shoes: Saucony Jazz 17

Easy seat fun

Tuesday Jan 17, 2017 #

10 AM

Running 20:00 [1] 2.5 km (8:00 / km) +18m 7:44 / km
shoes: Saucony Jazz 17

Running 33:51 intensity: (18:51 @2) + (15:00 @4) 6.16 km (5:30 / km) +325m 4:21 / km
slept:4.5 shoes: Saucony Jazz 17

5 x 3min hills Blackford. Felt stronger as went on

Monday Jan 16, 2017 #

6 PM

S & C 1:00:00 [0]

Friday Jan 13, 2017 #

9 AM

Running 41:37 [3] 6.42 km (6:29 / km) +59m 6:12 / km
shoes: Saucony Jazz 17

Bondi to Coogee

Thursday Jan 12, 2017 #

9 AM

Running 1:02:50 [2] 9.66 km (6:30 / km) +218m 5:51 / km
shoes: Saucony Jazz 17

Exploring North Head (Manly)
12 PM

Running 53:16 [2] 7.48 km (7:07 / km) +102m 6:40 / km
shoes: Saucony Jazz 17

Manly to Spit

Wednesday Jan 11, 2017 #

8 AM

Running 45:22 [3] 6.04 km (7:31 / km) +80m 7:03 / km
shoes: Saucony Jazz 17

Morning jog up red hill, got lost in the golf course

Tuesday Jan 10, 2017 #

12 PM

Running 1:29:51 [3] 12.48 km (7:12 / km) +415m 6:10 / km
shoes: Saucony Jazz 17

Hot hot run up Gibralta rocks

Monday Jan 9, 2017 #

2 PM

Running 1:30:50 [2] 16.47 km (5:31 / km) +62m 5:25 / km
shoes: MM Cheviot 3

Easy long run along the beach at Bermagui

Thursday Jan 5, 2017 #

Note

DofE style expedition, 5th to 8th Jan. Walked about 60km in total

Monday Jan 2, 2017 #

5 PM

Cycling 46:43 [2] 13.44 km (17.3 kph) +138m

Easy mountainbiking in Melbourne

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