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Training Log Archive: Purko

In the 7 days ending Apr 14, 2014:

activity # timemileskm+mload
  Running5 3:21:19 23.43(8:36) 37.7(5:20) 711196.6
  Orienteering2 3:04:02 15.12(12:10) 24.34(7:34) 38914 /18c77%163.1
  Gym1 20:0015.0
  Total7 6:45:21 38.55 62.04 110014 /18c77%374.7

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Monday Apr 14, 2014 #

4 PM

Running 37:00 [3] 7.1 km (5:13 / km) +123m 4:48 / km
ahr:142 max:157 shoes: Brooks Vapor

Gentle recovery run around Bidborough. Also first time trying out the new trainers, really happy with them :)

Sunday Apr 13, 2014 #

Event: SAX Sunday Series
 
12 PM

Orienteering (Blean Wood) 50:15 [4] *** 8.25 km (6:05 / km) +145m 5:36 / km
ahr:165 max:179 spiked:14/18c shoes: Inov Mudroc 290

Brown. Really nice at this time of year, completely open white woodland so could go straight most of the time :) #3 I was a little too far downhill, 4 I was slightly too far south, 11 I took a poor exit out of the control and so did unnecessary climb and didn't really spike it. 14 the bank seemed to be a little further SE than I expected.

Orienteering (Blean Wood) 43:47 [3] *** 6.23 km (7:02 / km) +114m 6:26 / km
ahr:151 max:167 shoes: Inov Mudroc 290

Did the blue to make the most of the nice day and just useful training. Most useful bit being training to concentrate whilst dehydrated.

Running warm up/down 16:21 [2] 2.36 km (6:56 / km) +37m 6:25 / km
ahr:125 max:162 shoes: Inov Mudroc 290

Run to the start/ finish and back

Saturday Apr 12, 2014 #

11 AM

Orienteering 1:30:00 [3] *** 9.86 km (9:08 / km) +130m 8:34 / km
ahr:118 max:177 shoes: Inov Mudroc 290

SEJS training at Burnham Beeches. I was shadowing Edward in the morning then was in a relay team with Alex and a small girl called Sarah. We each did 6 and she did the closest 3. Keith kindly printed one of the courses in 1:15000 which was pretty useful to get a little practice.

It was really great to be back and see the few who were there! :(
6 PM

Gym (Rowing) 20:00 [3]

Thursday Apr 10, 2014 #

3 PM

Running hills 12:00 [5] 2.29 km (5:14 / km) +285m 3:14 / km
ahr:161 max:180 shoes: Inov Mudroc 290

2 x 30/60/90/90/60/30. Started to feel my left shin after each rep after about half of it. Brutally steep up Frank's hollow road

Running warm up/down 57:00 [2] 7.49 km (7:37 / km) +156m 6:54 / km
ahr:143 max:177 shoes: Inov Mudroc 290

General jogging around and each return rest back down the hill

Wednesday Apr 9, 2014 #

8 PM

Running 52:53 [4] 11.93 km (4:26 / km) +100m 4:15 / km
ahr:156 max:176 shoes: Asics Gel 1170

Harriers run. Headed east at a slower pace passing Dunorlan Park before climbing the hill to the top of the mound. Then the speed very much increased and the group split up. Did the Rusthall loop and final hill on my own.

Tuesday Apr 8, 2014 #

4 PM

Running intervals 19:20 [5] 5.23 km (3:42 / km) +8m 3:40 / km
ahr:168 max:181 shoes: Asics Gel 1170

4 laps of Barden lake ~ 4 x 1.31km/90s. As is typically the case I ran the first lap significantly faster than the others almost 9 seconds per km. Definitely prefer the meadows as well

Running warm up/down 6:45 [2] 1.3 km (5:12 / km) +2m 5:09 / km
shoes: Asics Gel 1170

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