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Training Log Archive: Purko

In the 7 days ending Sep 20, 2016:

	activity	#	time	miles		km		+m	load
	Running	6	2:58:40	18.31	(9:45)	29.47	(6:04)	392	159.0
	Orienteering	3	2:25:08	9.85	(14:44)	15.86	(9:09)	270	149.0
	Cycling	1	2:01:53	37.93	(18.7/h)	61.04	(30.0/h)	710	85.7
	S & C	1	1:00:00						9.0
	Total	8	8:25:41	66.1		106.37		1372	402.6
	[1-5]	7	7:25:41
averages - sleep:8

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Tuesday Sep 20, 2016 #

6 PM

Orienteering 28:29 3.22 km (8:50 / km) +41m 8:18 / km
slept:8.1 shoes: Inov8 X-Talon 212

Haugland Contour only. Was really focussed and had a great time. Realised my Oroc's feel way less stable than the x-talons, either need to get a different pair of dobbs or make additional holes for the laces. Excited for Euromeeting! :D

Doma

C • Orocs 2

Running 5:32 [3] 0.81 km (6:52 / km) +14m 6:20 / km

Monday Sep 19, 2016 #

S & C 1:00:00 [0]
slept:7.9

Particularly savage strength today... one poor lady dislocated her shoulder whilst doing a plank. Brutal. Hope she's ok!

4 PM

Running 25:51 [3] 3.68 km (7:02 / km) +43m 6:38 / km

Sunday Sep 18, 2016 #

12 PM

Running 14:31 [2] 2.17 km (6:41 / km) +34m 6:12 / km
shoes: Inov8 Oroc 340

Orienteering 1:14:04 8.24 km (9:00 / km) +178m 8:07 / km
slept:8.5 shoes: Inov8 Oroc 340

KM staffet - Stiklatjern - +26mins (Gaute Hallan Steiwer)
Really cool terrain, pretty tough with lots of climb and rough underfoot - not ideal for ankle recovery...
Running on my own for most of the time as we were way behind the pack. Technically quite poor, was having a lot of trouble focusing for 2 reasons: no one else around to push me on; trying not to roll my ankle. Pleased that I felt strong for the whole time though

Doma

Saturday Sep 17, 2016 #

4 PM

Running 13:41 [1] 1.78 km (7:42 / km)
shoes: Saucony Jazz 17

Running 18:46 [5] 5.0 km (3:45 / km)
slept:8.0 shoes: Saucony Jazz 17

5km test, I was expecting to be slow, but not >2mins off what I did in March.

On the positives, the training block since hurting my right ankle was designed to maintain medium/high aerobic hours, whilst waiting until my ankle recovered enough to start increasing running load. I have successfully achieved that aim. So on the whole, although it's disappointing that I am not where I was in March right now, I'm not that bothered by the time. Now just need to recover from this effort

Running 4:20 [1] 0.8 km (5:25 / km)
shoes: Saucony Jazz 17

Friday Sep 16, 2016 #

4 PM

Cycling 2:01:53 61.04 km (30.0 kph) +710m
slept:7.9

Femsjøen and Aspern anticlockwise - finally cracked 30kmph... just! Another glorious evening but temperature dropping

C • The Holy Grail 2

Thursday Sep 15, 2016 #

6 PM

Orienteering 42:35 4.4 km (9:41 / km) +50m 9:09 / km
slept:8.0 shoes: Inov8 Oroc 340

Høyås North, marshes are tough!

Running 36:30 5.1 km (7:09 / km) +80m 6:38 / km
shoes: Inov8 Oroc 340

To and from the start, and to the lake

Wednesday Sep 14, 2016 #

4 PM

Running 59:29 10.14 km (5:52 / km) +221m 5:17 / km
slept:7.9 shoes: Saucony Jazz 17

Gimle Hill reps. 6 x long, 6 x short

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