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Training Log Archive: Purko

In the 7 days ending Apr 7, 2014:

activity # timemileskm+mload
  Running6 4:52:16 35.33(8:16) 56.86(5:08) 688257.9
  Orienteering2 1:23:17 8.39(9:56) 13.5(6:10) 19125 /30c83%104.1
  Gym1 20:0010.0
  Total8 6:35:33 43.72 70.36 87925 /30c83%372.0

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Monday Apr 7, 2014 #

5 PM

Gym 20:00 [2]
ahr:119 max:152

Still feeling a little under the weather so decided to have a row instead of a gentle run in the rain. Shoulders really achey probably due to the awkward coach sleeping positions

Sunday Apr 6, 2014 #

Event: STAG & ScotJOS CompassPoint Scottish O League 2
 
12 PM

Orienteering race (Faskally SOL 2) 1:03:01 [4] **** 9.26 km (6:48 / km) +154m 6:17 / km
ahr:163 max:178 spiked:25/30c shoes: Integrators

After the long run yesterday and not quite as much sleep as I'd have liked I was feeling quite tired. Not only did 1 go poorly, 2 did as well, wasting about 3 minutes. 12 I carelessly took the lower path which was extremely slow. 22 was pretty well hidden behind fallen tree and then 23 I went off at the wrong angle. +121% Sasha

Overall I'm not too unhappy with my performance considering my tiredness :)
1 PM

Running warm up/down 3:00 [2] 0.47 km (6:23 / km) +19m 5:19 / km
ahr:127 max:144 shoes: Integrators

Saturday Apr 5, 2014 #

3 PM

Running long 2:09:53 [3] 22.69 km (5:43 / km) +418m 5:14 / km
ahr:142 max:175 shoes: Salomon XA Pro 3D

Long run in the Pentlands with Craig and Andrew starting from his house. Was soo hungover and tired and could barely run, but the guys kept encouraging me along by holding jelly babies just out of my reach. Really good :)

Friday Apr 4, 2014 #

Note
(rest day)

Thursday Apr 3, 2014 #

6 PM

Running 34:54 [4] 8.28 km (4:13 / km) +52m 4:05 / km
ahr:156 max:174 shoes: Asics Gel 1170

Run to the sprintervals via brunstfield and the far side of hermitage. Didn't quite leave enough time for it and so was a couple of mins late, despite pushing hard down the hermitage.
7 PM

Orienteering 20:16 [4] *** 4.24 km (4:47 / km) +37m 4:35 / km
ahr:165 max:175 shoes: Asics Gel 1170

Really good sprintervals planned by Nixon. They were extremely gaffelled but all courses were the same length. No mistakes and nice flow throughout. Interesting little bit where we all had to cross a fence which was 6ft high and clearly not crossable! Oh well...

Running 17:02 [3] 2.95 km (5:46 / km) +29m 5:30 / km
ahr:133 max:148 shoes: Asics Gel 1170

Running between the sprintervals at KB and Liberton. Also back to Pollock

Wednesday Apr 2, 2014 #

Running 1:07:53 [3] 13.37 km (5:05 / km) +140m 4:49 / km
ahr:136 max:146 shoes: Salomon XA Pro 3D

Gentle out to Portobello and back

Tuesday Apr 1, 2014 #

6 PM

Running intervals 17:38 [5] 4.97 km (3:33 / km)
ahr:173 max:184 shoes: Asics Gel 1170

5 x 1km/90s. Jackery came along for the first time in a long while and oh my god. With someone to run with/push/pull me along I ran a lot harder than I would have otherwise so super pleased with it :) Another record turnout with Heather, Shona, Paddy and Jack making appearances!

Running warm up/down 21:56 [3] 4.13 km (5:19 / km) +30m 5:07 / km
ahr:139 max:155

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