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Training Log Archive: Purko

In the 7 days ending Nov 17, 2013:

activity # timemileskm+mload
  Running6 2:31:18 18.78(8:03) 30.22(5:00) 263153.6
  Cycling1 2:01:36 18.77(9.3/h) 30.2(14.9/h) 40460.8
  Swimming1 24:00 0.62(38:37) 1.0(24:00)18.0
  Total8 4:56:54 38.16(7:47) 61.42(4:50) 667232.4

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Saturday Nov 16, 2013 #

2 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Inov Mudroc 290

3 PM

Running race (Braids Hill XC) 37:10 [4] 9.35 km (3:59 / km) +173m 3:38 / km
shoes: Inov Mudroc 290

First ever Braids hill race couldn't have gone better. Not only did I beat Richard's first year time of 42mins, I actually beat Richard this year!! So happy with my first XC race in about a year! :) 46/256 %114

Thursday Nov 14, 2013 #

6 PM

Running warm up/down 32:06 [2] 4.82 km (6:40 / km) +30m 6:28 / km
ahr:140 max:164 shoes: Asics Gel 1170

7 PM

Running 16:00 [5] 4.43 km (3:37 / km)
ahr:168 max:185 shoes: Asics Gel 1170

Haries longer rep things. 4 min reps, 2 minute breaks four times. Was just behind the leading 3 guys which was good. It felt a lot easier than Tuesday despite a similar pace. So excited for Braids XC on Saturday!

Wednesday Nov 13, 2013 #

2 PM

Cycling (EUCC x-country) 2:01:36 [2] 30.2 km (14.9 kph) +404m

I was the leading member of the group today! Didn't expect to be leading a group after only two months! Went the same route as last week, it was really windy all the way to the Pentlands and then we got blown all the way back. Scaletrix was so quick, and much less terrifying than last week since I didn't nearly come off :)

Tuesday Nov 12, 2013 #

6 PM

Running warm up/down 33:38 [2] 4.8 km (7:00 / km) +30m 6:48 / km
ahr:135 max:160 shoes: Asics Gel 1170

7 PM

Running intervals (EUOC Intervals) 17:24 [5] 4.82 km (3:37 / km)
ahr:175 max:189 shoes: Asics Gel 1170

First intervals in 3 weeks. It hurt so much! 5 x 1km with 60s rest, the 4th was agonising it felt like my lungs were going to burst but knew that if I just maintained the pace it'd be worth it. Really revved it up for the last straight on the 5th and was rewarded with a time of 3:23 :) avg: 3:29. This is significantly slower than the previous set of 1km reps, I put this down to not doing intervals in 3 weeks and the 30s less rest.

Monday Nov 11, 2013 #

6 PM

Swimming 24:00 [3] 1.0 km (24:00 / km)

I missed out on circuits as it was full, so went swimming instead. It's getting easier

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