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Training Log Archive: Purko

In the 31 days ending Dec 31, 2018:

activity # timemileskm+mload
  Running35 39:56:42 212.8(11:16) 342.46(7:00) 117591304.5
  XC Skiing2 6:36:40 29.4(13:29) 47.32(8:23) 114599.2
  Cycling1 2:49:47 20.01(7.1/h) 32.2(11.4/h) 85438.4
  Orienteering2 1:03:22 5.11(12:23) 8.23(7:42) 40961.6
  Total38 50:26:31 267.32(11:19) 430.21(7:02) 141661503.7
  [1-5]38 46:06:48
averages - sleep:8.1

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Monday Dec 31, 2018 #

10 AM

Cycling 2:49:47 intensity: (1:30:00 @0) + (1:00:00 @1) + (19:47 @2) 32.2 km (11.4 kph) +854m

Tearing up the trails at Whinlatter.

No injuries or mechanicals, it must be a Christmas miracle

Sunday Dec 30, 2018 #

12 PM

Running 1:10:45 intensity: (7:05 @0) + (42:41 @1) + (20:31 @2) + (28 @3) 12.34 km (5:44 / km) +244m 5:13 / km
ahr:129 max:149 slept:8.5 shoes: Asics GT 1000

Melbreak loop, turns out trainers were a sub-optimal choice of footwear

Saturday Dec 29, 2018 #

Running 15:00 [1] 2.0 km (7:30 / km) +50m 6:40 / km
slept:7.4 shoes: Asics GT 1000

9 AM

Running 20:00 intensity: (8 @0) + (3 @1) + (6 @2) + (4:03 @3) + (14:18 @4) + (1:22 @5) 5.0 km (4:00 / km) +218m 3:17 / km
ahr:168 max:177 shoes: Asics GT 1000

Whinlatter Hill Race (parkrun)

Running 15:07 intensity: (9:00 @0) + (3:42 @1) + (2:25 @2) 2.46 km (6:08 / km) +71m 5:22 / km
ahr:114 max:144

Friday Dec 28, 2018 #

10 AM

Running 2:45:18 intensity: (8:47 @0) + (42:46 @1) + (1:27:18 @2) + (26:27 @3) 21.06 km (7:51 / km) +1274m 6:02 / km
ahr:136 max:156 slept:9.5 shoes: Inov8 Arctic Talon

Running off the turkey sandwhiches

From the Watson's, along Crummock Water to Rannerdale Knotts, up to Whiteless Pike, Wandope, Eel Crag, Grasmoor, Hopegill Head and Whiteside.

Very cloudy and reasonable wind, surprised to see 10 groups of people out and about

Thursday Dec 27, 2018 #

11 AM

Running 20:24 intensity: (6:51 @0) + (12:00 @1) + (1:02 @2) + (31 @3) 4.0 km (5:06 / km) +71m 4:41 / km
ahr:118 max:153 shoes: Inov8 Arctic Talon

Running 23:29 intensity: (32 @0) + (29 @1) + (37 @2) + (1:40 @3) + (14:27 @4) + (5:44 @5) 3.35 km (7:01 / km) +387m 4:27 / km
ahr:168 max:181 slept:8.5 shoes: Inov8 Arctic Talon

Wansfell race

Started gently, slowly making my way up the hill, passing a couple of fast starters. Reached the top in 11th, and the faffy decent began, should practice more as I always lose several places on the steep descents. Arrived at the gate/ wall just behind a madman who jumped straight off the 2meter ledge onto the road. Almost got overtaken by a child in the final 100m but I held him off.

Wednesday Dec 26, 2018 #

10 AM

Running 12:58 intensity: (4:27 @0) + (6:14 @1) + (2:17 @2) 0.96 km (13:28 / km) +91m 9:09 / km
ahr:120 max:145 shoes: Inov8 Arctic Talon

Orienteering 39:30 intensity: (28 @0) + (14 @1) + (4:59 @2) + (22:22 @3) + (11:27 @4) 3.61 km (10:57 / km) +239m 8:13 / km
ahr:158 max:173 shoes: Inov8 Arctic Talon

Rusland Beeches Turkey race

Very technical and physical, some good bits, but mainly sloppy. Glad to have survived

Running 8:24 intensity: (4:04 @0) + (3:23 @1) + (57 @2) 0.89 km (9:29 / km) +54m 7:15 / km
ahr:119 max:136 shoes: Inov8 Arctic Talon

Tuesday Dec 25, 2018 #

8 AM

Running 1:27:24 intensity: (25:17 @0) + (30:23 @1) + (25:33 @2) + (6:11 @3) 10.8 km (8:06 / km) +706m 6:06 / km
ahr:128 max:154 slept:7.9 shoes: Inov8 Arctic Talon

Festive run up the Old man, Brim Fell and Dow Crag with Ricky, Beth and Will

Monday Dec 24, 2018 #

7 AM

Running 1:20:15 [1] 8.49 km (9:27 / km) +649m 6:50 / km
shoes: Inov8 Arctic Talon

Catching the sunrise on Red Screes

Sunday Dec 23, 2018 #

10 AM

Running 1:24:11 intensity: (40:00 @1) + (30:00 @2) + (14:11 @3) 14.16 km (5:57 / km) +297m 5:23 / km
slept:9.5 shoes: Inov8 X-Talon 212b

Easyish loop before getting the getting the ferry back.

Tried to follow the coastal path but got fed up of its zig zags and lethal slippery boardwalk, so smashed some tarmac for a few km

Saturday Dec 22, 2018 #

9 AM

Running 4:20:30 [1] 22.36 km (11:39 / km) +1427m 8:50 / km
slept:8.0 shoes: Inov8 Arctic Talon

Glen Rosa Horseshoe with Charlotte, Rosie, Sophie and Sam.

Quite mild, the odd shower and a nasty bit of hail on Goatfell. Really good

Friday Dec 21, 2018 #

2 PM

Running 1:01:37 [2] 8.09 km (7:37 / km) +411m 6:04 / km
shoes: Inov8 Arctic Talon

Up to a wee Loch with Charlotte and Rosie

Thursday Dec 20, 2018 #

6 PM

Running 55:32 intensity: (18:32 @1) + (15:00 @2) + (15:00 @4) + (7:00 @5) 10.97 km (5:04 / km)
slept:8.0 shoes: Inov8 X-Talon 212b

AAC Track Thursdays

Wednesday Dec 19, 2018 #

3 PM

Running 1:15:43 intensity: (45:43 @1) + (30:00 @2) 12.52 km (6:03 / km) +232m 5:32 / km
slept:8.0 shoes: Inov8 X-Talon 212b

Tried to take a sweet sunset pic, unfortunately the clouds weren't cooperating

Tuesday Dec 18, 2018 #

6 PM

Running 1:11:23 intensity: (30:00 @1) + (18:45 @2) + (22:38 @5) 12.84 km (5:34 / km) +397m 4:49 / km
slept:8.5 shoes: Asics GT 1000

Aac Kirkstone Handicap

Very disappointed when I arrived in the carpark to see it totally empty. Fortunately a couple of minutes later 4 runners arrived, letting me know everyone else was already at the start line as the session was to be a handicap race up the Struggle! Great!

Went well apart from a 3 min stitch on the flat/ downhill bit.

Monday Dec 17, 2018 #

Note
slept:8.0 (rest day)

Didn't have any shoes with me to go for a jog in Oslo, and late by the time I got back to the Lakes

Sunday Dec 16, 2018 #

9 AM

XC Skiing 2:36:40 [1] 17.32 km (9:03 / km) +445m 8:01 / km

Saturday Dec 15, 2018 #

XC Skiing 4:00:00 [1] 30.0 km (8:00 / km) +700m 7:10 / km

Hemsedal ski fun

Friday Dec 14, 2018 #

7 AM

Running 31:02 [1] 6.48 km (4:48 / km) +21m 4:43 / km
slept:7.5

Frosty Meadows

Thursday Dec 13, 2018 #

7 AM

Running 42:39 intensity: (14:57 @0) + (12:44 @1) + (10:57 @2) + (4:01 @3) 6.47 km (6:36 / km) +154m 5:54 / km
ahr:125 max:158

7 PM

Running 1:10:34 intensity: (2:43 @0) + (4:53 @1) + (24:25 @2) + (9:00 @3) + (9:45 @4) + (19:48 @5) 12.27 km (5:45 / km) +245m 5:14 / km
ahr:153 max:190

Wednesday Dec 12, 2018 #

6 PM

Orienteering 23:52 intensity: (19 @0) + (4 @1) + (7 @2) + (10:56 @3) + (7:04 @4) + (5:22 @5) 4.62 km (5:10 / km) +169m 4:22 / km
ahr:165 max:180 slept:8.0 shoes: Inov8 x talon 225

LOC Night O Kendal Golf course

Pretty straight forward stuff, 80% in the open on the golf course. The 20% in the forest was poor in general. Course was fun though, cheers Dad

Feel less ill than yesterday, but breathing not 100%. PF on the way out
C • Track Thursdays 2

Running 11:57 intensity: (21 @0) + (41 @1) + (3:16 @2) + (2:48 @3) + (2:50 @4) + (2:01 @5) 2.18 km (5:28 / km) +87m 4:34 / km
ahr:155 max:178 shoes: Inov8 x talon 225

5 x 1min (1min)

Running 26:58 intensity: (7:37 @0) + (10:12 @1) + (7:11 @2) + (1:58 @3) 3.13 km (8:37 / km) +101m 7:25 / km
ahr:125 max:150 shoes: Inov8 x talon 225

Control collecting

Running warm up/down 15:49 intensity: (3:00 @0) + (3:00 @1) + (9:22 @2) + (27 @3) 2.27 km (6:58 / km) +60m 6:09 / km
ahr:131 max:147 shoes: Inov8 x talon 225

Tuesday Dec 11, 2018 #

1 PM

Running 1:14:29 intensity: (5:18 @0) + (29:04 @1) + (20:29 @2) + (16:59 @3) + (2:25 @4) + (14 @5) 12.44 km (5:59 / km) +233m 5:29 / km
ahr:137 max:178 slept:8.0 shoes: Inov8 X-Talon 212b

Day 2 of Doms and they're definitely worse than yesterday. Pf improving, so that's good.

HR a bit higher than expected, although do feel a bit fluey so it's probably that
7 PM

Running 1:37:41 intensity: (15:57 @0) + (10:56 @1) + (20:13 @2) + (27:02 @3) + (5:23 @4) + (18:10 @5) 11.92 km (8:12 / km)
ahr:145 max:194

Monday Dec 10, 2018 #

11 AM

Running 45:22 intensity: (15:18 @0) + (24:49 @1) + (4:59 @2) + (16 @3) 8.17 km (5:33 / km) +127m 5:09 / km
ahr:123 max:147 slept:8.0 shoes: Inov8 X-Talon 212b

Easy around the fields


Pf seemingly better after yesterday's run, surprisingly large doms though

Sunday Dec 9, 2018 #

9 AM

Running 3:20:26 intensity: (1:50:26 @1) + (1:30:00 @2) 18.37 km (10:55 / km) +1453m 7:49 / km
slept:6.2 shoes: Inov8 Arctic Talon

An Caisteal, Beinn Chabhair and Beinn a'Chroin with Liam and Ricky.

Fantastic clear sunny day, icy on the tops but hardly any snow.

Saturday Dec 8, 2018 #

Note

6hrs delivering
1 PM

Running 33:13 intensity: (11 @0) + (43 @1) + (6:12 @2) + (25:40 @3) + (27 @4) 5.26 km (6:19 / km) +157m 5:30 / km
ahr:150 max:168

7 PM

Running 1:16:20 intensity: (6 @0) + (6:01 @1) + (18:08 @2) + (21:30 @3) + (8:00 @4) + (22:35 @5) 13.57 km (5:38 / km) +736m 4:26 / km
ahr:156 max:188

Friday Dec 7, 2018 #

Note

6.5 hrs delivering

Thursday Dec 6, 2018 #

5 PM

Running 27:26 intensity: (12:24 @0) + (10:13 @1) + (4:07 @2) + (42 @3) 4.94 km (5:33 / km) +97m 5:03 / km
ahr:121 max:156 slept:8.5 shoes: Asics GT 1000

No cycling, PF less inflamed, but still sore
7 PM

Running 36:52 intensity: (9:30 @1) + (13:29 @2) + (12:43 @3) + (1:09 @4) + (1 @5) 5.0 km (7:23 / km) +122m 6:35 / km
ahr:139 max:175

Wednesday Dec 5, 2018 #

Note
slept:8.0

5 hrs delivering

Tuesday Dec 4, 2018 #

Note

5hrs delivering
8 AM

Running 1:11:15 intensity: (11:47 @0) + (17:40 @1) + (13:52 @2) + (21:49 @3) + (5:49 @4) + (18 @5) 13.5 km (5:17 / km) +83m 5:07 / km
ahr:138 max:175 slept:8.0 shoes: Inov8 X-Talon 212b

Killing fields 4x5 mins 5x1 min. More successful than 2 weeks ago. PF giving me bother
C • PF 3
7 PM

Running 1:18:32 intensity: (1:22 @0) + (8:48 @1) + (16:54 @2) + (30:12 @3) + (3:31 @4) + (17:45 @5) 10.37 km (7:35 / km)
ahr:153 max:192

Monday Dec 3, 2018 #

Note

5hrs delivering
7 PM

Running 49:45 intensity: (19 @0) + (44 @1) + (17:04 @2) + (30:38 @3) + (43 @4) + (17 @5) 7.94 km (6:16 / km) +444m 4:54 / km
ahr:147 max:177

Sunday Dec 2, 2018 #

Note

3 hrs delivering
8 AM

Running 38:07 intensity: (5:09 @0) + (30:00 @1) + (2:58 @2) 6.93 km (5:30 / km) +139m 5:00 / km
ahr:133 max:171 slept:8.0 shoes: Inov8 X-Talon 212b

12 PM

Running 1:01:58 intensity: (2:26 @2) + (24:29 @3) + (27:03 @4) + (8:00 @5) 10.73 km (5:47 / km) +536m 4:37 / km
ahr:166 max:182

8 PM

Running 46:08 intensity: (8 @1) + (5:42 @2) + (37:39 @3) + (2:39 @4) 7.17 km (6:26 / km) +369m 5:07 / km
ahr:155 max:168

Saturday Dec 1, 2018 #

Note

5 hrs delivering
7 AM

Running 14:54 [1] 3.01 km (4:57 / km) +20m 4:48 / km
ahr:148 max:171 shoes: Asics GT 1000

Shake out
9 AM

Running 35:26 intensity: (5:45 @0) + (5:47 @1) + (7:12 @2) + (1:47 @3) + (3:45 @4) + (11:10 @5) 7.14 km (4:58 / km)
ahr:148 max:183 shoes: Asics GT 1000

Cramond parkrun racing Pedley.

Forgot to start my watch, just sub 17.

Running 12:55 intensity: (26 @0) + (7:29 @1) + (5:00 @2) 2.37 km (5:28 / km)
ahr:131 max:145

12 PM

Running 1:08:54 intensity: (5 @0) + (8:43 @1) + (15:53 @2) + (16:48 @3) + (9:04 @4) + (18:21 @5) 8.56 km (8:03 / km)
ahr:156 max:196

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