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Training Log Archive: Purko

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering6 4:27:31 22.64(11:49) 36.43(7:21) 729
  Running6 2:15:15 7.91 12.72 204
  S & C1 1:00:00
  Total10 7:42:46 30.54 49.16 933
  [1-5]9 6:42:46
averages - sleep:8.5

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Sunday Sep 25, 2016 #

12 PM

Orienteering race (Sprint) 18:18 intensity: (3:18 @4) + (15:00 @5) 4.0 km (4:35 / km)
shoes: Saucony Jazz 17

Euromeeting Sprint - Cecis

Based on the 5km time, I was expecting much speed. This meant that my aim was to be technically strong to make up for it. This I did pretty well, choosing the best route almost every time. Made one error on 13 where I didn't read the leg properly.

A satisfying end to a great weekend, learnt a lot and glad to have managed 3 races without any ankle niggles at all! Bring on the autumn

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Saucony Jazz 17

Saturday Sep 24, 2016 #

12 PM

Orienteering race 2:02:41 [4] 17.5 km (7:01 / km) +600m 5:59 / km
slept:9.5 shoes: Inov8 X-Talon 212

Euromeeting Long
Aim was to not rush as much as yesterday, really focus on my compass when being knocked off line. This went well, but started making more mistakes when getting tired. Properly knackered by the end but more pleased than after the middle
Doma

Running warm up/down 30:00 [2] +50m
shoes: Inov8 X-Talon 212

Friday Sep 23, 2016 #

2 PM

Running warm up/down 20:00 [2] 1.6 km (12:30 / km) +50m 10:49 / km
shoes: Inov8 X-Talon 212

3 PM

Orienteering race 48:32 intensity: (40:00 @4) + (8:32 @5) 7.0 km (6:56 / km)
slept:9.0 shoes: Inov8 X-Talon 212

Euromeeting Middle
Physically surprised, thought I was going to be suffering but felt great - didn't even notice either ankles complaining.
Technically pretty scrappy and hesitant. Aim was to be disciplined and stop and refocus when I felt I was losing control. I did do this so happy with that. Not surprised to be way down on the times so not that bothered. Looking forward to the long tomorrow and racing again.
Doma
4 PM

Orienteering 8:00 [2] 1.2 km (6:40 / km) +25m 6:02 / km
shoes: Inov8 X-Talon 212

Thursday Sep 22, 2016 #

8 AM

Running 23:52 [3] 2.64 km (9:02 / km) +47m 8:17 / km

11 AM

Orienteering 41:31 [3] 3.51 km (11:50 / km) +62m 10:52 / km
slept:8.0 shoes: Inov8 X-Talon 212

Model map - lots of brashings but some nice bits

Tuesday Sep 20, 2016 #

6 PM

Orienteering 28:29 intensity: (3:15 @2) + (25:14 @4) 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

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

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