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Training Log Archive: Purko

In the 7 days ending Sep 7, 2014:

activity # timemileskm+mload
  Running5 2:51:08 22.59(7:35) 36.35(4:42) 454156.1
  Orienteering3 1:08:07 7.41(9:11) 11.93(5:43) 16138 /46c82%106.9
  Total7 3:59:15 30.0(7:59) 48.28(4:57) 61538 /46c82%263.0

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

Event: British Middle Champs (UKOL)
 
12 PM

Running warm up/down 12:30 [3] 1.89 km (6:37 / km) +32m 6:06 / km
ahr:117 max:147 shoes: Inov Mudroc 290

Orienteering 39:10 [4] 5.57 km (7:02 / km) +122m 6:20 / km
ahr:168 max:186 shoes: Inov Mudroc 290

Saturday Sep 6, 2014 #

Event: British Sprint Champs (UKOL)/(PROLOGUE)
 

Running warm up/down 17:28 [3] 2.93 km (5:58 / km) +11m 5:51 / km
ahr:122 max:137 shoes: Inov Mudroc 290

WU/D for whole day
11 AM

Orienteering race 15:56 [5] **** 3.35 km (4:45 / km) +25m 4:35 / km
ahr:172 max:183 spiked:15/20c shoes: Inov Mudroc 290

2 PM

Orienteering race 13:01 [5] **** 3.01 km (4:19 / km) +14m 4:14 / km
ahr:174 max:184 spiked:23/26c shoes: Inov Mudroc 290

Thursday Sep 4, 2014 #

7 PM

Running tempo 34:00 [4] 9.31 km (3:39 / km) +33m 3:35 / km
ahr:166 max:180 shoes: Brooks Vapor

5 7 10 7 5 with 90s rest just walking. Got a niggling stitch at the end of the second that caused me to be less relaxed. Focusing on keeping good form and not trying to achieve any arbitrary pace.

Running 14:32 [3] 2.11 km (6:53 / km) +20m 6:35 / km
ahr:114 max:139 shoes: Brooks Vapor

Wednesday Sep 3, 2014 #

Note
(rest day)

Right calf was feeling very tight yesterday during the 1kms so am resting today, especially after walking up Caerketton and Allermuir earlier.

Tuesday Sep 2, 2014 #

6 PM

Running intervals 21:34 [4] 6.0 km (3:36 / km) +33m 3:30 / km
ahr:170 max:184 shoes: Brooks Vapor

6 x 1km. Felt really heavy and had to stop after 4 for an extended break to let a stitch go away. Consistent though 39, 30, 36, 37, 36, 36.

Running warm up/down 20:32 [3] 3.8 km (5:24 / km) +22m 5:15 / km
ahr:120 max:145 shoes: Brooks Vapor

Monday Sep 1, 2014 #

6 PM

Running 50:32 [3] 10.31 km (4:54 / km) +303m 4:16 / km
ahr:147 max:178 shoes: Brooks Vapor

Lap of the seat

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