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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Sep 30, 2017:

activity # timemileskm+m
  Orienteering5 4:21:34 27.57(9:29) 44.36(5:54) 981
  Running6 4:17:41 21.19(12:09) 34.11(7:33) 965
  Total6 8:39:15 48.76(10:39) 78.47(6:37) 1945
  [1-5]6 8:29:05
averages - sleep:8

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Saturday Sep 30, 2017 #

12 PM

Running 13:29 intensity: (1:51 @0) + (11:38 @1) 1.56 km (8:39 / km) +5m 8:31 / km
ahr:108 max:128 shoes: Inov8 X-Talon 212b

Orienteering 1:53:37 intensity: (2 @0) + (1:06 @1) + (2:15 @2) + (1:17:05 @3) + (33:09 @4) 18.58 km (6:07 / km) +399m 5:31 / km
ahr:161 max:174 slept:8.5 shoes: Inov8 X-Talon 212b

Australian Long Distance Champs - Hill End

Didn't think i was fit enough to race a full wre long yet, so plan was to maintain a steady pace and be good with the nav.
Got though the first technical bit alright and then into the spur gully. Few errors here and was overtaken by the 6min man first. Onto the long leg and was running with my 3min man until i face planted in a gully. More route choice and he got away. Stupid error on 15 not following my plan. Time wasted on 18 as didn't follow plan again. Got to spectator and was still moving alright but brain was really quite tired. Clean apart from final control, binning 60s and the fight for 13th place with Itay.

DOMA
Results and Routegadget

Friday Sep 29, 2017 #

Note
(rest day)

Thursday Sep 28, 2017 #

12 PM

Running warm up/down 27:13 intensity: (2:48 @0) + (20:36 @1) + (3:32 @2) + (17 @3) 2.95 km (9:14 / km) +65m 8:19 / km
ahr:118 max:146 shoes: Inov8 X-Talon 212b

Orienteering race 38:27 intensity: (20 @1) + (10 @2) + (4:42 @3) + (30:12 @4) + (3:03 @5) 6.48 km (5:56 / km) +231m 5:02 / km
ahr:169 max:176 slept:8.0 shoes: Inov8 X-Talon 212b

Aus Schools Relay - Mass start middle
Arrived at 9 to watch the start of the schools relay. Spent the next 2hrs shivering as it was not warm and i didn't have enough clothes.
Race was nice and chill for the first 5 controls but then made a route choice error, binning me 90ish seconds. Saw Iaty as I finally arrrived at 6 and began reeling him in. Overtook at 14 and managed to hold it till the end. Pleased with the race but annoyed that i didnt spot the route

DOMA
Results and Routegadget

Running warm up/down 10:37 intensity: (2:35 @0) + (8:02 @1) 1.22 km (8:42 / km) +34m 7:39 / km
ahr:107 max:120 shoes: Inov8 X-Talon 212b

Wednesday Sep 27, 2017 #

10 AM

Running 18:34 intensity: (42 @0) + (14:34 @1) + (2:07 @2) + (1:11 @3) 2.99 km (6:12 / km) +8m 6:07 / km
ahr:124 max:154 shoes: Saucony Jazz 17b

Orienteering 16:35 intensity: (18 @1) + (5 @2) + (7:28 @3) + (8:27 @4) + (17 @5) 3.84 km (4:19 / km) +2m 4:18 / km
ahr:164 max:178 slept:9.0 shoes: Saucony Jazz 17b

Australian schools champs - All Saints College

Results and Routegadget

Running 11:16 [1] 1.91 km (5:54 / km) +13m 5:43 / km
ahr:120 max:131 shoes: Saucony Jazz 17b

Tuesday Sep 26, 2017 #

11 AM

Running 19:34 intensity: (1:44 @0) + (17:01 @1) + (48 @2) + (1 @3) 2.75 km (7:06 / km) +14m 6:56 / km
ahr:115 max:145

Orienteering race 54:10 intensity: (29 @1) + (6 @2) + (21:17 @3) + (30:02 @4) + (2:16 @5) 9.29 km (5:50 / km) +232m 5:11 / km
ahr:166 max:179 slept:7.1 shoes: Inov8 X-Talon 212b

Running 14:54 intensity: (11:14 @1) + (3:40 @2) 2.86 km (5:13 / km) +9m 5:08 / km
ahr:130 max:144

Monday Sep 25, 2017 #

10 AM

Running 1:50:22 intensity: (1:00:00 @2) + (50:22 @3) 13.0 km (8:29 / km) +800m 6:30 / km
slept:8.2 shoes: Saloman Speedcross 4

Rest day fun in the Blue Mountains with the Blue Mountain Babes. Descended down into the Grose Valley and continued south towards Blackheath for about 6km. Came to an abrupt panicky stop when our train almost ran over a 1.5m red bellied snake. At this point we all decided we had run for quite long enough and turned round. Snake count:1

Sunday Sep 24, 2017 #

10 AM

Running warm up/down 21:32 intensity: (28 @0) + (20:37 @1) + (20 @2) + (7 @3) 3.19 km (6:45 / km) +1m 6:44 / km
ahr:121 max:147 shoes: Inov8 X-Talon 212b

Orienteering 38:45 intensity: (24 @1) + (15 @2) + (7:42 @3) + (28:51 @4) + (1:33 @5) 6.17 km (6:17 / km) +117m 5:44 / km
ahr:168 max:184 slept:7.0 shoes: Inov8 X-Talon 212b

Aus Champs Middle Dhuwugarra
Gold mining terrain is new tobme sobplan was to gonsteady and be in control and notbpush until i had settled in. This worked well amd didn't make any howlers. Towards the end i began heamorraging time just hesitiating and faffing in the complex bit. #24 was on a tunnel which i approached from the far side of, so ran through a tunnel which is a new for me during a race! Really fun terrain
DOMA
Results and Routegadget

Running warm up/down 10:10 intensity: (10:04 @1) + (6 @2) 1.68 km (6:04 / km) +18m 5:45 / km
ahr:120 max:139 shoes: Inov8 X-Talon 212b

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