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Training Log Archive: Purko

In the 7 days ending Nov 22, 2013:

activity # timemileskm+mload
  Running4 2:16:12 16.07(8:28) 25.87(5:16) 298121.3
  Squash1 45:0022.5
  Cycling1 39:16 7.04(10.8/h) 11.33(17.3/h) 10019.6
  Orienteering1 33:50 3.9(8:40) 6.28(5:23) 5022 /22c100%42.3
  Gym1 25:0031.3
  Total7 4:39:18 27.02 43.48 44822 /22c100%237.0

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Thursday Nov 21, 2013 #

7 PM

Cycling warm up/down 39:16 [2] 11.33 km (17.3 kph) +100m

Cycle to the event and back. On the way back I varied it up a bit and went along the track around the edge of Braids that we ran on on Saturday. So much fun in the dark on the single track wooo!

Orienteering race 33:50 [4] *** 6.28 km (5:23 / km) +50m 5:11 / km
spiked:22/22c shoes: Inov Mudroc 290

FWTN #5 at Buckstone. We did a mass start as which was a nice variation, I ran with Rob for the first 5 but then we had different butterfly loops so I didn't see him until number 19 where he had gained about a minute lead on me! No real errors, just slow map reading due to a very inconvenient fold on the most important part; the center of the butterfly loop! 4.5km

Wednesday Nov 20, 2013 #

11 AM

Squash 45:00 [2]
shoes: Head M-Grid

Squash against Jamie again, still one sided, but he's getting better!
1 PM

Gym 25:00 [4]

Lunchtime 45 min circuits session. The set up has changed, they're now mini circuits, so there are 4 stations with 4 mini stations in them, rotating around each station 3 times before moving on to the next one.

Tuesday Nov 19, 2013 #

6 PM

Running intervals 16:55 [5] 4.65 km (3:38 / km)
shoes: Asics Gel 1170

Definitely need a new battery for the heart rate monitor, no useful data at all! Avg 4:14 per lap. Felt good however pace was slower than last time and times varied +- 3 seconds either side of the mean which is poor and 4 seconds per lap slower!

Running warm up/down 29:00 [2] 3.44 km (8:26 / km) +30m 8:05 / km
shoes: Asics Gel 1170

Monday Nov 18, 2013 #

6 PM

Running (EUOC club run) 38:07 [2] 6.43 km (5:56 / km) +65m 5:39 / km
shoes: Asics Gel 1170

Gentle club run to try and un-stiffen my legs from the lack of post race stretching.

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

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