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Training Log Archive: Purko

In the 7 days ending Sep 24, 2017:

activity # timemileskm+mload
  Running5 3:50:11 24.44(9:25) 39.33(5:51) 42996.1
  Walking1 2:00:00 11.81(10:10) 19.0(6:19) 80018.0
  Orienteering2 56:09 6.28(8:57) 10.1(5:34) 13880.0
  Total6 6:46:20 42.52(9:33) 68.43(5:56) 1366194.0
  [1-5]5 4:42:57
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

10 AM

Running warm up/down 21:32 intensity: (28 @0) + (20:37 @1) + (20 @2) + (7 @3) 3.19 km (6:45 / km) +1m 6:44 / km
ahr:121 max:147 shoes: Inov8 X-Talon 212b

Orienteering 38:45 intensity: (24 @1) + (15 @2) + (7:42 @3) + (28:51 @4) + (1:33 @5) 6.17 km (6:17 / km) +117m 5:44 / km
ahr:168 max:184 slept:7.0 shoes: Inov8 X-Talon 212b

Aus Champs Middle Dhuwugarra
Gold mining terrain is new tobme sobplan was to gonsteady and be in control and notbpush until i had settled in. This worked well amd didn't make any howlers. Towards the end i began heamorraging time just hesitiating and faffing in the complex bit. #24 was on a tunnel which i approached from the far side of, so ran through a tunnel which is a new for me during a race! Really fun terrain
DOMA
Results and Routegadget

Running warm up/down 10:10 intensity: (10:04 @1) + (6 @2) 1.68 km (6:04 / km) +18m 5:45 / km
ahr:120 max:139 shoes: Inov8 X-Talon 212b


Middle Dist Champs Course 1 - Splits

Saturday Sep 23, 2017 #

3 PM

Running warm up/down 21:05 [2] 3.21 km (6:34 / km) +3m 6:32 / km
shoes: Saucony Jazz 17b

Orienteering 17:24 [5] 3.93 km (4:25 / km) +21m 4:19 / km
slept:9.5 shoes: Saucony Jazz 17b

Aus sprint champs Charles Sturt University

Lots more challenging than i had gathered from the bulletin which was a nice surprise. Still feeling a little coldy but better than Thursday. Didn't use Siac, would be interesting to know exactly how much faster i would have been with it. Excited for middle tomorrow in gold mine terrain

Results and Routegadget

Running warm up/down 8:11 [1] 1.34 km (6:05 / km) +6m 5:57 / km
shoes: Saucony Jazz 17b


Aus Sprint Champs Course 1 - Splits

Friday Sep 22, 2017 #

Walking 2:00:00 [0] 19.0 km (6:19 / km) +800m 5:13 / km
slept:8.0 shoes: Saloman Speedcross 4

18-20km with 700-900m of climb and 6hrs in total. Popes glen > Govetts leap > Junction Rock > Grand Canyon > Bakery and back. Awesome views and fun scrambly climbing

Thursday Sep 21, 2017 #

2 PM

Running 33:59 intensity: (2:54 @0) + (20:06 @1) + (7:18 @2) + (3:41 @3) 5.56 km (6:06 / km) +106m 5:35 / km
ahr:127 max:161 slept:6.5 shoes: Saloman Speedcross 4

Easy from Anna's house in Blackheath to Pulpit Rock. Started off as a meandering track through the bush then all of a sudden the track just stops and you're standing on top of a 400m cliff! Incredible views

Running 27:45 intensity: (1 @0) + (14:25 @1) + (2:18 @2) + (6:36 @3) + (4:25 @4) 4.91 km (5:39 / km) +127m 5:00 / km
ahr:143 max:173 shoes: Saloman Speedcross 4

5 x 2min on/off back from Pulpit rock along the road. Feel like a bit of a cold is coming on

Wednesday Sep 20, 2017 #

2 PM

Running 42:55 [3] 8.0 km (5:22 / km) +58m 5:11 / km
slept:6.5 shoes: Saucony Jazz 17b

Easy easy recovery jog around town after getting a sim card and bank account

Tuesday Sep 19, 2017 #

Note
(rest day)

Monday Sep 18, 2017 #

7 AM

Running 1:04:34 [1] 11.43 km (5:39 / km) +110m 5:24 / km
slept:8.0 shoes: Inov8 X-Talon 212b

Pre flight leg stretch - Aus here we come!

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