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Training Log Archive: Purko

In the 31 days ending May 31, 2019:

activity # timemileskm+mload
  Running29 30:07:54 171.16(10:34) 275.46(6:34) 10045861.9
  Orienteering3 3:27:02 16.12(12:51) 25.94(7:59) 574230.5
  Cycling1 1:57:52 22.49(11.4/h) 36.19(18.4/h) 145229.5
  S & C1 30:004.5
  Total31 36:02:48 209.77 337.59 120711126.4
  [1-5]30 35:32:48
averages - sleep:7.5

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Friday May 31, 2019 #

4 PM

Running 1:02:19 intensity: (15:00 @1) + (18:19 @2) + (14:00 @4) + (15:00 @5) 13.9 km (4:29 / km) +52m 4:24 / km
slept:8.0 shoes: Asics GT 1000

Running in circles on a track all to myself (except the groundskeeper) and no entry fee (there could well be a fee I'm not aware of)

2x10min steady, then 2 x (2x15:30:15)

Thursday May 30, 2019 #

7 PM

Running 46:34 intensity: (36:34 @1) + (10:00 @2) 6.2 km (7:31 / km) +218m 6:23 / km
slept:6.0 shoes: Asics GT 1000

Nice little explore around lille/storeåsen

Had planned to go to Spar to pick up dinner and food for tomorrow, sadly it's a holiday, so it was shut. Luckily the takeaway across the road was open, so happily bought some fish and chips. Started raining heavily so ran with my delicious dinner in my rucksack set well at the bottom. Unfortunately, it wasn't set well enough, and my dinner was now lining the inside of my (not particularly clean) bag. How dissapointing

Back in Florø after 2 weeks of near continuous travel around the North Sea. Great fun and learnt lots, but it's pretty exhausting .

Finally have somewhere that I will be able to call home for more than 3 months since August 2017. Very excited about getting into a routine, getting back to the gym and having some structure in my training.

Wednesday May 29, 2019 #

8 AM

Running 46:05 [1] 7.88 km (5:51 / km) +80m 5:34 / km
slept:7.0 shoes: Inov8 x talon 225

Went to explore a castle, turned out to be a farm called castle, big dissapointment

Tuesday May 28, 2019 #

5 PM

Running 1:16:00 intensity: (3:00 @1) + (25:00 @2) + (40:00 @4) + (8:00 @5) 16.14 km (4:42 / km) +193m 4:27 / km
shoes: Inov8 x talon 225

2 x 12:8:4 min

Bit cold, especially when a squall came through, had to shelter in a small barn. Very nice rainbow, awesome sea cliffs and many inquisitive cows

Monday May 27, 2019 #

9 AM

Running 51:26 intensity: (40:00 @2) + (11:26 @3) 10.46 km (4:55 / km) +137m 4:37 / km
slept:8.0 shoes: Inov8 x talon 225

Sunday May 26, 2019 #

7 AM

Running 29:51 [1] 5.81 km (5:08 / km)

Saturday May 25, 2019 #

12 PM

Running 18:22 [1] 2.15 km (8:33 / km) +49m 7:40 / km
shoes: Inov 8 Oroc 280

Orienteering 1:59:54 [4] 15.88 km (7:33 / km) +166m 7:11 / km
slept:7.0 shoes: Inov 8 Oroc 280

Scottiah Champs Dalbeattie Forest

Dårlig

Friday May 24, 2019 #

7 AM

Running 59:22 [2] 7.78 km (7:38 / km) +376m 6:09 / km
shoes: Inov8 x talon 225

Thursday May 23, 2019 #

6 PM

Running 22:31 [3] 5.13 km (4:24 / km) +140m 3:52 / km
shoes: Inov8 x talon 225

Wednesday May 22, 2019 #

8 AM

Running 28:30 [2] 5.82 km (4:54 / km) +303m 3:53 / km
shoes: Inov8 x talon 225

5 PM

Running 2:19:00 intensity: (49:00 @1) + (1:00:00 @2) + (30:00 @3) 18.56 km (7:29 / km) +996m 5:54 / km
slept:7.5 shoes: Inov8 x talon 225

Hitched a lift off a quarry worker who was excited about his night's work ahead blowing up rocks. 12km later I hopped it the car and began climbing a service road to a radio station at the summit of the mountain.

Although I only had google maps, I was pretty confident it'd be fine as there's no vegetation, and visibility was excellent. The only thing blocking running direct is the odd cliff.

Spent way too long taking photographs, realised that if I didn't stop faffing and get a move on I'd be back after 8, which is when I told the lady on the desk I'd 100% be back by. Made it with 10 mins to go.

Breathtaking scenery, hill running paradise

Tuesday May 21, 2019 #

2 PM

Running 28:26 [1] 5.8 km (4:54 / km) +109m 4:29 / km
shoes: Inov8 x talon 225

Monday May 20, 2019 #

8 AM

Running 47:31 [1] 8.15 km (5:50 / km) +129m 5:24 / km
shoes: Inov8 x talon 225

Saturday May 18, 2019 #

8 AM

Running 1:15:00 intensity: (20:00 @1) + (27:00 @2) + (23:00 @4) + (5:00 @5) 13.31 km (5:38 / km) +184m 5:16 / km
shoes: Asics GT 1000

7 x 4 min - 3mins then 1 min slightly faster

Friday May 17, 2019 #

4 PM

Running 59:05 [1] 9.32 km (6:20 / km) +183m 5:46 / km
slept:4.5 shoes: Asics GT 1000

Post travel plod. In Devon for one of Shallot's cousin's wedding

Thursday May 16, 2019 #

4 PM

Running 56:25 intensity: (28:25 @1) + (10:00 @2) + (3:00 @3) + (15:00 @4) 9.49 km (5:57 / km) +341m 5:02 / km
slept:7.9 shoes: Asics GT 1000

2 x hill efforts (after finding the path first)

Was going to do 3 but stomach started cramping for an unknown reason

Wednesday May 15, 2019 #

6 AM

Running 45:30 [1] 5.54 km (8:13 / km) +345m 6:16 / km
slept:7.8 shoes: Asics GT 1000

Tuesday May 14, 2019 #

5 PM

Running 1:33:34 intensity: (45:00 @1) + (38:34 @2) + (10:00 @3) 13.12 km (7:08 / km) +777m 5:30 / km
slept:7.5 shoes: Asics GT 1000

Easy up down up down Brandsøyåsen

Monday May 13, 2019 #

5 PM

Running 1:00:00 intensity: (17:36 @1) + (15:00 @2) + (10:00 @3) + (12:24 @4) + (5:00 @5) 8.08 km (7:25 / km) +458m 5:47 / km
slept:7.5 shoes: Asics GT 1000

3min on 1 min off until I reached the top.

Turned out to be a bit easy as reached the top with only 17.5 mins of effort. Perhaps 80/90s jog recovery next time.

Ah well

Sunday May 12, 2019 #

S & C 30:00 [0]

A little bit of strength with Shallot just to highlight my desperate need for more S&C
11 AM

Running 1:15:09 [1] 8.25 km (9:06 / km) +450m 7:09 / km
slept:8.5 shoes: Asics GT 1000

Easy exploring around some more town hills, very nice

Saturday May 11, 2019 #

9 AM

Running 2:45:39 [1] 20.0 km (8:17 / km) +939m 6:42 / km
slept:9.0 shoes: Asics GT 1000

Seeing the sights of Bergen with Shallot. Ulriken to Fløyen, cracking weather

Thursday May 9, 2019 #

7 PM

Running 1:14:21 [2] 14.48 km (5:08 / km) +190m 4:49 / km
slept:7.5 shoes: Asics GT 1000

Running to, from and around about the climbing wall

Wednesday May 8, 2019 #

6 PM

Running 13:33 [1] 1.39 km (9:45 / km) +12m 9:21 / km
shoes: Inov8 Arctic Talon

Orienteering 30:37 [4] 4.32 km (7:05 / km) +77m 6:30 / km
slept:7.5 shoes: Inov8 Arctic Talon

Målestok Førde IL Nærløp

Lovely forest, cold but sunny evening, fun terrain and outrageous views.

Splendid

*O form was okay but not spectacular

Running 8:57 [1] 1.09 km (8:12 / km)
shoes: Inov8 Arctic Talon

Tuesday May 7, 2019 #

7 PM

Running 28:08 [2] 5.47 km (5:08 / km) +182m 4:25 / km
slept:8.0

Jog to climbing, which turned as it turned out was outside bouldering on some monster rock towards Eikefjord. Need to buy some shoes and do some strength training!

Monday May 6, 2019 #

6 PM

Running 1:07:00 intensity: (9:00 @1) + (30:00 @2) + (10:00 @3) + (12:00 @4) + (6:00 @5) 11.05 km (6:04 / km) +671m 4:39 / km
slept:7.5 shoes: Asics GT 1000

4 x 3min + 2(2(15:30:30:15).

Something strange happened at the end of this session, my legs felt fantastic and I actually felt like a "runner"... very odd, something in my highly unplanned training must have gone well.

Sunday May 5, 2019 #

2 PM

Cycling 1:05:52 [1] 18.89 km (17.2 kph) +875m

Note, tunnels are better than old roads crumbling into the fjord covered in masses of rockfall

Running 2:00:00 [1] 8.94 km (13:25 / km) +798m 9:17 / km
slept:8.0 shoes: Inov8 Arctic Talon

Cycled from florø to the Norddal cross roads, then began a "run". Vague aim to get to the top of Haukåbøra (1065m) but knew it could easily be very snowy.

Route finding up to Grisebotsvatnet was a bit difficult, but got there in the end, saw two hjortedyr which was cool. Soon as I was out the trees there was a lot of snow build up. Found a nice wee hytte at Børabu, timing nicely with a 10 min blizzard.

Tried to summit the 760m fjell behind the hytte, but got to maybe 600m and decided that the risk of slipping and not being able to stop my fall was pretty high.

Ah well, fun times regardless.

Cycling 52:00 [1] 17.3 km (20.0 kph) +577m

Saturday May 4, 2019 #

1 PM

Running 1:39:03 [2] 14.31 km (6:55 / km) +728m 5:31 / km
slept:8.0 shoes: Asics GT 1000

Friday May 3, 2019 #

5 PM

Running 44:03 [1] 6.14 km (7:10 / km) +399m 5:25 / km
shoes: Inov8 Arctic Talon

Thursday May 2, 2019 #

5 PM

Running 1:06:30 intensity: (20:00 @1) + (24:00 @2) + (12:30 @4) + (10:00 @5) 11.67 km (5:42 / km) +608m 4:31 / km
shoes: Asics GT 1000

4 x 5min with 2 min rest, then only 2.5mins before I reached the top.

Bit of a blizzard at times. Legs not too delighted about the hard effort but felt better as it went on.

Wednesday May 1, 2019 #

6 PM

Orienteering 56:31 [3] 5.74 km (9:51 / km) +332m 7:39 / km
shoes: Inov8 Arctic Talon

Nærløp with Førde IL, a steep, not too technical, but rough little area which required your brain to be awake, unfortunately mine was not.

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