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Training Log Archive: Purko

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Cycling29 47:25:41 636.37(13.4/h) 1024.14(21.6/h) 15979816.2
  Running8 9:19:39 40.88(13:41) 65.79(8:30) 2844281.7
  S & C4 4:00:0036.0
  Orienteering1 1:08:03 6.35(10:43) 10.22(6:40) 28982.5
  Total38 61:53:23 683.6 1100.15 191121216.5
  [1-5]32 32:42:57
averages - sleep:8.1

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Tuesday Jul 31, 2018 #

10 AM

Running 10:36 intensity: (2:31 @0) + (56 @1) + (2:14 @2) + (4:55 @3) 1.26 km (8:24 / km) +147m 5:19 / km
ahr:135 max:157 shoes: Inov8 X-Talon 212b

Orienteering 1:08:03 intensity: (15 @0) + (6 @1) + (5 @2) + (18:50 @3) + (39:04 @4) + (9:43 @5) 10.22 km (6:40 / km) +289m 5:50 / km
ahr:168 max:183 shoes: Inov8 X-Talon 212b

Lakes 5 Day 3 Whinlatter

Running 8:19 intensity: (5:25 @0) + (1:38 @1) + (1:16 @2) 1.05 km (7:54 / km) +37m 6:44 / km
ahr:115 max:139 slept:8.0 shoes: Inov8 X-Talon 212b

Monday Jul 30, 2018 #

8 AM

Cycling 34:15 [3] 13.75 km (24.1 kph) +217m

3 PM

Cycling 36:48 [3] 12.8 km (20.9 kph) +200m

7 PM

Running 23:51 intensity: (2:02 @0) + (9:57 @1) + (8:34 @2) + (3:18 @3) 3.6 km (6:38 / km) +128m 5:37 / km
ahr:133 max:163

Sunday Jul 29, 2018 #

12 PM

Cycling 1:46:03 intensity: (1:16:24 @0) + (12:10 @1) + (5:22 @2) + (12:07 @3) 38.7 km (21.9 kph) +459m
ahr:110 max:163

Saturday Jul 28, 2018 #

9 AM

Cycling 3:47:59 intensity: (2:30:00 @0) + (1:00:00 @1) + (17:59 @2) 84.13 km (22.1 kph) +1485m

Friday Jul 27, 2018 #

7 AM

Cycling 38:18 [0] 13.73 km (21.5 kph) +216m

3 PM

Cycling 36:49 [1] 13.54 km (22.1 kph) +155m

Thursday Jul 26, 2018 #

6 PM

Running 25:44 [3] 4.25 km (6:03 / km) +207m 4:52 / km

Wednesday Jul 25, 2018 #

S & C 1:00:00 [0]

Tuesday Jul 24, 2018 #

Note

Walk up Helvellyn from Glenridding via the edges with Rhys

Monday Jul 23, 2018 #

7 AM

Cycling 40:00 intensity: (20:00 @0) + (20:00 @1) 13.63 km (20.4 kph) +206m

3 PM

Cycling 40:00 intensity: (25:00 @0) + (15:00 @1) 13.05 km (19.6 kph) +197m
slept:7.8

Stung on the nipple by a wasp during a downpour.
Almost fell off my bike!

Sunday Jul 22, 2018 #

11 AM

Running 1:04:42 intensity: (20:35 @0) + (16:56 @1) + (11:17 @2) + (6:33 @3) + (5:38 @4) + (3:43 @5) 9.26 km (6:59 / km) +295m 6:02 / km
ahr:131 max:180 slept:8.0

Bought a couple of insoles on Thursday as my old ones are all wrecked. Defo think they've been making a difference, and believe this is confirmed by hardly even noticing my heel during this run :)

So happy to be running, even if it feels outrageously hard

3 x (1:45ish, 0:30ish)

Saturday Jul 21, 2018 #

Note
(rest day)

On feet all day and quite tired

Friday Jul 20, 2018 #

7 AM

Cycling 41:41 intensity: (25:00 @0) + (16:41 @1) 13.92 km (20.0 kph) +223m
slept:7.5

3 PM

Cycling 41:50 intensity: (36:50 @0) + (5:00 @1) 13.05 km (18.7 kph) +201m

Thursday Jul 19, 2018 #

S & C 1:00:00 [0]

5 PM

Cycling 1:35:09 intensity: (32:02 @0) + (30:34 @1) + (16:43 @2) + (15:50 @3) 34.09 km (21.5 kph) +567m
ahr:126 max:163 slept:9.0

Kentemere to Longsleddale pass

Wednesday Jul 18, 2018 #

11 AM

Cycling 3:09:19 intensity: (1:42:19 @0) + (45:24 @1) + (29:19 @2) + (11:22 @3) + (55 @4) 71.42 km (22.6 kph) +1594m
ahr:117 max:168 slept:8.5

Tour de Windermere

Tuesday Jul 17, 2018 #

S & C 1:00:00 [0]

6 PM

Cycling 1:01:35 intensity: (21:20 @0) + (20:34 @1) + (11:07 @2) + (7:37 @3) + (57 @4) 25.04 km (24.4 kph) +508m
ahr:126 max:170 slept:8.0

Changed my chain, but it keeps slipping when in 3rd... think I need a new cassette

Monday Jul 16, 2018 #

8 AM

Cycling 44:09 [0] 13.74 km (18.7 kph) +218m
slept:8.0

1 PM

Cycling 39:45 intensity: (25:00 @0) + (14:45 @1) 12.81 km (19.3 kph) +199m

Running 36:08 intensity: (12:47 @0) + (22:17 @1) + (1:04 @2) 6.53 km (5:32 / km) +95m 5:10 / km
ahr:121 max:139 (injured)

Jog to Staveley to pick up my bike.

Thought for a second that my heel was fine, but defo still sore, perhaps a little better than Thursday

Sunday Jul 15, 2018 #

11 AM

Cycling 3:56:44 intensity: (2:00:00 @0) + (1:00:00 @1) + (40:00 @2) + (16:44 @3) 69.89 km (17.7 kph) +1097m
slept:8.0

Charlotte's to home

Saturday Jul 14, 2018 #

Cycling 8:00:00 intensity: (6:00:00 @0) + (2:00:00 @1) 159.0 km (19.9 kph) +870m

Lanark to a friends' BBQ near Penrith

Friday Jul 13, 2018 #

7 AM

Cycling 45:51 intensity: (30:00 @0) + (15:51 @1) 13.82 km (18.1 kph) +216m

Thursday Jul 12, 2018 #

10 AM

S & C 1:00:00 [0]

5 PM

Cycling 22:17 [3] 7.59 km (20.4 kph) +118m

Running 27:40 [3] 4.13 km (6:42 / km) +203m 5:23 / km
(injured)

Alright going up, sore going down

Cycling 20:32 [3] 7.95 km (23.2 kph) +89m

Wednesday Jul 11, 2018 #

5 PM

Cycling 56:56 intensity: (10:46 @0) + (14:54 @1) + (23:12 @2) + (8:04 @3) 25.6 km (27.0 kph) +413m
ahr:131 max:159 slept:8.0

Tour of the scars

Heel improving, but still sore

Tuesday Jul 10, 2018 #

5 PM

Cycling 2:21:27 intensity: (47:16 @0) + (39:23 @1) + (27:59 @2) + (22:11 @3) + (4:38 @4) 53.45 km (22.7 kph) +1084m
ahr:129 max:171

Monday Jul 9, 2018 #

8 AM

Cycling 39:49 intensity: (25:00 @0) + (14:49 @1) 13.75 km (20.7 kph) +216m

4 PM

Cycling 39:02 intensity: (25:00 @0) + (14:02 @1) 12.8 km (19.7 kph) +200m

Running 1:07:20 intensity: (15:00 @1) + (15:00 @2) + (17:20 @3) + (15:00 @4) + (5:00 @5) 10.46 km (6:26 / km) +2m 6:26 / km
(injured) shoes: Asics GT 1000

Helm Track

Testing to see if the heel is feeling okay. Absolutely not, worst session in a while and quite sore afterwards. Running awkwardly so as not not land on my heel.

After a bit of googling, I self diagnosed myself with plantar fasciitis as it fits the symptoms exactly
C • Hey up mate, are you living... 4

Sunday Jul 8, 2018 #

Note
(rest day)

Saturday Jul 7, 2018 #

8 AM

Cycling 2:47:45 intensity: (45:00 @0) + (1:00:00 @1) + (45:00 @2) + (17:45 @3) 76.92 km (27.5 kph) +817m
slept:8.0

Steady West Linton and Gladhouse loop. Lovely stuff. Heel still quite sore

Friday Jul 6, 2018 #

8 PM

Cycling 57:13 intensity: (10:00 @0) + (15:00 @1) + (10:00 @2) + (7:13 @3) + (13:00 @4) + (2:00 @5) 25.76 km (27.0 kph) +496m
slept:8.0

A few cheeky efforts around the seat

Thursday Jul 5, 2018 #

7 AM

Cycling 3:24:55 intensity: (1:21:40 @0) + (59:38 @1) + (29:44 @2) + (31:35 @3) + (2:18 @4) 73.83 km (21.6 kph) +1756m
ahr:126 max:171 slept:7.0

Feet still a bit sore from the Saunders so went for an explore on the bike

Cycling 39:51 intensity: (18:00 @0) + (12:00 @1) + (7:00 @2) + (2:51 @3) 16.82 km (25.3 kph) +264m
ahr:126 max:160

1 PM

Cycling 23:40 intensity: (10:00 @0) + (6:00 @1) + (4:00 @2) + (3:40 @3) 8.92 km (22.6 kph) +208m
ahr:126

Wednesday Jul 4, 2018 #

6 PM

Cycling 1:19:26 intensity: (27:11 @0) + (22:52 @1) + (12:28 @2) + (12:20 @3) + (2:15 @4) + (2:20 @5) 30.03 km (22.7 kph) +790m
ahr:130 max:179

Tuesday Jul 3, 2018 #

5 PM

Cycling 1:56:33 intensity: (1:00:36 @0) + (29:51 @1) + (19:14 @2) + (6:45 @3) + (7 @4) 40.63 km (20.9 kph) +703m
ahr:119 max:166 slept:9.0

Lanequest

2hr road cycling score event. Really good fun, keen to go again next Tuesday

Monday Jul 2, 2018 #

Note
(rest day)

7 hrs on my feet cleaning is more than enough for today

Sunday Jul 1, 2018 #

Note

Saunders

Really enjoyed this event, having done the LAMM a month ago it was good to test it out again and try and improve on some things.

Again it was clear that keeping hydrated would be very important, so made sure to drink lots. Think we just about managed this, although there was quite a long dry spell from Leg 1-3 on day 2 where things got a bit desperate.

A poor route choice on both days cost us time. Both I opted for "straight is great". Leg 3 on Day 1 perhaps 5-10mins, if there wasn't any bracken it might be a different story. Leg 2 on Day 2 perhaps 10-15mins. Don't know what I was thinking there, terrible route.

Feeling stronger and more confident about this sort of thing, kinda wishing for a grim weather one to have a different challenge... maybe that's the OMM calling...
7 AM

Running 4:55:19 intensity: (2:00:00 @1) + (2:00:00 @2) + (55:19 @3) 25.25 km (11:42 / km) +1732m 8:43 / km
slept:8.0 shoes: Inov8 x talon 225

Saunders Day 2

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