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Training Log Archive: Purko

In the 7 days ending Aug 3, 2015:

activity # timemileskm+m
  Running5 3:26:00 21.36(9:39) 34.37(6:00) 638
  Orienteering2 1:55:14 10.59(10:53) 17.04(6:46) 391
  S & C1 1:00:00
  Total6 6:21:14 31.94 51.41 1029
  [1-5]6 6:17:12
averages - sleep:8.3

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TuWeThFrSaSuMo

Monday Aug 3, 2015 #

11 AM

Running warm up/down 10:52 intensity: (3:39 @0) + (4:41 @1) + (1:18 @2) + (50 @3) + (24 @4) 1.06 km (10:16 / km) +48m 8:22 / km
ahr:113 max:147 shoes: Inov8 Oroc 280

Orienteering race 56:28 intensity: (8 @0) + (23 @1) + (17 @2) + (2:36 @3) + (50:06 @4) + (2:58 @5) 7.35 km (7:41 / km) +286m 6:26 / km
ahr:161 max:178 shoes: Inov8 Oroc 280

Sunday Aug 2, 2015 #

1 PM

Running warm up/down 6:51 intensity: (33 @1) + (1:59 @2) + (3:28 @3) + (51 @4) 1.11 km (6:10 / km) +7m 5:59 / km
ahr:136 max:150 shoes: Inov8 Oroc 280

Orienteering race 58:46 intensity: (7 @1) + (7 @2) + (6 @3) + (50:36 @4) + (7:50 @5) 9.69 km (6:04 / km) +105m 5:45 / km
ahr:168 max:180 shoes: Inov8 Oroc 280

Running warm up/down 10:34 intensity: (6:00 @1) + (3:52 @2) + (42 @3) 1.04 km (10:10 / km) +1m 10:07 / km
ahr:112 max:139 shoes: Inov8 Oroc 280

Thursday Jul 30, 2015 #

6 PM

Running 59:19 intensity: (1:20 @1) + (16:05 @2) + (15:45 @3) + (25:50 @4) + (19 @5) 10.14 km (5:51 / km) +355m 4:59 / km
ahr:141 max:175 slept:7.5 shoes: Salomon XA Pro 3D

Steady round the Seat with Luetch

Wednesday Jul 29, 2015 #

10 AM

S & C 1:00:00 [3]
slept:8.5

At home

Wall Squat
KB Hip Hinge (Using rucksack)
SL Box squat
Fizzy water Lunges (3lengths)
Spiderman (3lengths)
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills
Resistance Band Curl and Press

Core Circuit 3 x 8 x 35:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups.
5 PM

Running 1:03:59 [3] 11.85 km (5:24 / km) +227m 4:56 / km
shoes: Salomon XA Pro 3D

Last run at home before returning to Scotland tomorrow! Absolutely buzzing!!

Tuesday Jul 28, 2015 #

6 PM

Running 23:38 intensity: (11 @0) + (1:11 @1) + (2:46 @2) + (8:58 @3) + (10:00 @4) + (32 @5) 5.12 km (4:37 / km)
ahr:146 max:183 shoes: Brooks Vapor

Jog to training

Running intervals 24:19 intensity: (4 @0) + (7:10 @1) + (4:25 @2) + (2:14 @3) + (9:10 @4) + (1:16 @5) 2.89 km (8:25 / km)
ahr:140 max:186 slept:9.0 shoes: Brooks Vapor

By some freak coincidence, the session planned was ideal. Short but intense.
10 x 300m at 90%ish

Running warm up/down 6:28 intensity: (5:54 @2) + (34 @3) 1.18 km (5:30 / km)
ahr:122 max:140 shoes: Brooks Vapor

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