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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Oct 29, 2017:

activity # timemileskm+mload
  Running7 5:12:56 30.65(10:13) 49.33(6:21) 1661105.8
  Orienteering3 3:06:04 15.43(12:03) 24.84(7:29) 92480.6
  S & C2 2:00:0018.0
  Cycling1 1:09:07 6.39(5.6/h) 10.29(8.9/h) 49022.8
  Total12 11:28:07 52.48 84.46 3075227.3
  [1-5]10 8:41:49
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

4 PM

Running 1:21:54 intensity: (30:00 @1) + (40:00 @2) + (11:54 @3) 12.05 km (6:48 / km) +549m 5:32 / km
slept:8.0 shoes: Saloman Speedcross 4

Looking for my garmin HR monitor but no luck, and then continued up Grasstree Hill. Lucky enough to be rewarded with a gap in the trees and a spectacular view towards Mt Wellington.

Saturday Oct 28, 2017 #

7 AM

Running 28:10 intensity: (1:47 @0) + (26:23 @1) 4.45 km (6:19 / km) +374m 4:27 / km
ahr:112 max:131 shoes: Saloman Speedcross 4

5 PM

Orienteering 58:20 intensity: (31 @0) + (31:48 @1) + (21:12 @2) + (4:49 @3) 7.54 km (7:44 / km) +261m 6:36 / km
ahr:129 max:158 slept:8.0 shoes: Inov8 X-Talon 212b

Hobart Short Risdon Brook

Poor start, didn't find the cairn on the map. Didn't really have an aim to the session. Then throat got sore, think it's probably hayfever related. Slowed down and was a lot more focused. HR monitor somehow pinged off somewhere near control 11 so will go back and look for it. Nice evening though

Friday Oct 27, 2017 #

7 AM

Running 10:51 [1] 2.37 km (4:35 / km)
slept:8.0 shoes: Saucony Jazz 17b

8 AM

S & C 1:00:00 [0]

BS: 3x5 70 75 75
Bulgarian S hop: 3x5+5 30, 35 35
9 AM

Running 14:44 [1] 2.35 km (6:16 / km) +98m 5:11 / km
shoes: Saucony Jazz 17b

6 PM

Cycling 1:09:07 intensity: (19:36 @0) + (29:45 @1) + (10:25 @2) + (8:52 @3) + (29 @4) 10.29 km (8.9 kph) +490m
ahr:117 max:168

Handlebars go loose and wobbly after 3km... but decided to continue on regardless and had a terrible time. Lesson learnt

Thursday Oct 26, 2017 #

4 PM

Running 1:16:04 intensity: (11:21 @0) + (50:35 @1) + (13:40 @2) + (28 @3) 14.98 km (5:05 / km) +240m 4:42 / km
ahr:120 max:148 slept:9.0 shoes: Saucony Jazz 17b

Checking Twilight controls

Wednesday Oct 25, 2017 #

5 PM

Running 17:36 [1] 2.05 km (8:34 / km) +62m 7:27 / km
shoes: Inov8 X-Talon 212b

Orienteering 31:58 intensity: (10 @0) + (2:18 @1) + (4:34 @2) + (21:30 @3) + (3:26 @4) 5.8 km (5:31 / km) +190m 4:44 / km
ahr:153 max:173 slept:8.0 shoes: Inov8 X-Talon 212b

Week 1 Twilight on the Domain

Running 9:04 intensity: (31 @0) + (8:33 @1) 1.23 km (7:22 / km) +7m 7:09 / km
ahr:111 max:127 shoes: Inov8 X-Talon 212b

Running 22:23 intensity: (4:32 @0) + (17:51 @1) 2.58 km (8:41 / km) +104m 7:14 / km
ahr:112 max:134 shoes: Inov8 X-Talon 212b

Tuesday Oct 24, 2017 #

5 PM

Running 52:10 intensity: (1:35 @0) + (33:54 @1) + (3:48 @2) + (8:25 @3) + (4:00 @4) + (28 @5) 7.27 km (7:11 / km) +227m 6:13 / km
ahr:131 max:177 slept:7.9 shoes: Saloman Speedcross 4

3 x ( 2 x 15:20:15) 5min recovery between sets of 6. Very rainy

Monday Oct 23, 2017 #

9 AM

S & C 1:00:00 [0]

HC 3x5 40 45 47.5
Bulgarian squat with hop 3x5+5 30
3 PM

Orienteering 1:35:46 intensity: (6:15 @0) + (59:53 @1) + (15:28 @2) + (12:35 @3) + (1:35 @4) 11.5 km (8:20 / km) +473m 6:54 / km
ahr:126 max:169 slept:8.0 shoes: Inov8 X-Talon 212b

Putting out controls

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