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Training Log Archive: Purko

In the 7 days ending Dec 17, 2015:

	activity	#	time	miles		km		+m	load
	Running	9	6:45:43	47.31	(8:35)	76.14	(5:20)	1198	377.5
	Cycling	1	2:07:42	30.88	(14.5/h)	49.7	(23.3/h)	491	75.7
	S & C	2	2:00:00						18.0
	Total	10	10:53:25	78.19		125.83		1689	471.2
	[1-5]	10	8:53:25
averages - sleep:8.1

2:07

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Thursday Dec 17, 2015 #

7 AM

Running 17:00 [2] 2.9 km (5:52 / km) +30m 5:34 / km
slept:6.9 shoes: Brooks Vapor

To gym

S & C 1:00:00 [0]

WU
Track laps 10x
4 x acceleration and deacceleration
4 x rev acc turn and deacc
animal walks

4 x 5 pull up
4 x 10 OH Press 25kg

3 x 8 BS 61kg

4 x core circuit: MB Slam, V-sit, Toe touch, Plank push pull, Russian twist, Y and T

5 PM

Running 46:39 9.38 km (4:58 / km) +166m 4:34 / km
ahr:146 max:204 shoes: Saucony Jazz 17

Major faff again, this time making a cake for this weekend, so was too late to catch up with Will and Tim at DVC. I past Tam at the lights and he said the weren't too far ahead, so I just headed down Queen's drive on the off chance I'd see them. Luckily they went down the bog so we rendez vous'd at a flooded St Margaret's. Great evening

C • Rendezvoused 1

Wednesday Dec 16, 2015 #

1 PM

Running 1:40:41 16.92 km (5:57 / km) +686m 4:57 / km
ahr:153 max:209 slept:8.5 shoes: Inov8 Mudroc 290

EUOC Long run. Quite eventful, just got to the top of the Crags and Georgie was having serious trouble breathing. Stopped and made sure she'd recovered and encouraged her to call it quits and head back. Continued round as normal then I decided to have a go it MFD.
I wasn't sure how it'd go as it's pretty slippy atm but just kept the legs ticking over, power walking in places. Nixon shouting encouragement from just behind. New CR on strava yasss.

C • MFD Record 13

Tuesday Dec 15, 2015 #

7 AM

Running 31:00 [1] 6.0 km (5:10 / km) +36m 5:01 / km
slept:8.5 shoes: Inov8 Mudroc 290

Pre break with Bash

6 PM

Running 1:22:19 15.93 km (5:10 / km) +79m 5:03 / km
ahr:148 max:170 shoes: Inov8 Mudroc 290

EUOC intervals
6 x 5 min + 6 x 50m sprint.
Was majorly faffing trying to find some gloves, couldn't find any but was late so left without a head torch. But it was fairly light so not too big an issue. Felt good for once

C • Faff 3

Monday Dec 14, 2015 #

8 AM

Running 45:05 [2] 8.72 km (5:10 / km) +48m 5:02 / km
ahr:149 max:191 slept:8.5 shoes: Inov8 Mudroc 290

Recovery jog
Feeling better compared to any point last week, but still not 100%.
HR data completely wrong, will change the battery and see if that's the issue.

6 PM

Running 17:00 [2] 2.9 km (5:52 / km) +30m 5:34 / km
shoes: Brooks Vapor

To and from gym

S & C 1:00:00 [0]

WU
Hip mobility stretching
press up
SL squat

Hurdles front, hands on head, sideways

3 x 5 BS 70
3 x 5 PU 8.75, 7.5, 7.5

3x Core exercises:
Land mine
DB step up
MB slam
Plank push pull
toe touches
windscreen wipers

Sunday Dec 13, 2015 #

Note
(sick) (rest day)

Exhausted and still suffering man flu so took a leaf out of Calum's training schedule and had a rest day

Saturday Dec 12, 2015 #

1 PM

Running warm up/down 30:00 [2] 4.0 km (7:30 / km) +20m 7:19 / km
shoes: Inov8 Oroc 280

2 PM

Running race 35:59 [5] 9.39 km (3:50 / km) +103m 3:38 / km
slept:8.5 shoes: Inov8 Oroc 280

East District XC Champs at Livingstone.

Was keen for this a few weeks ago, but I've been carrying a bit of a wee bastard of a cold that won't shift so I wasn't really that surprised at all when I felt like absolute shite for half the race. Basically just slowed down and enjoyed the views

Friday Dec 11, 2015 #

2 PM

Cycling 2:07:42 49.7 km (23.4 kph) +491m
ahr:128 max:155 slept:8.0

Blustery post exam ride out to Glashouse and back. None of the rain that the forecast suggested, but plenty of wind!

C • Rain 3

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