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Training Log Archive: Purko

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Orienteering4 4:00:16 17.61(13:39) 28.34(8:29) 451
  Running5 2:57:46 18.46(9:38) 29.71(5:59) 196
  S & C1 1:00:00
  Total7 7:58:02 36.07 58.05 647
  [1-5]6 6:58:02
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

7 AM

Running 13:31 [2] 2.7 km (5:01 / km) +28m 4:46 / km
shoes: Inov8 Oroc 340

Orienteering race 47:45 intensity: (20:00 @3) + (27:45 @4) 6.74 km (7:05 / km) +96m 6:37 / km
slept:8.25 shoes: Inov8 Oroc 340

25 Manna Middle

Aim was to really focus on plan and not rush. This I did, however then I didn't execute my plan very well on a number of occasions. Oh well work to be done
Doma

Running 15:11 [2] 2.3 km (6:36 / km) +12m 6:26 / km
shoes: Inov8 Oroc 340

Saturday Oct 8, 2016 #

10 AM

Running 25:08 [2] 2.42 km (10:24 / km)

Orienteering race 45:08 [4] 6.99 km (6:28 / km) +77m 6:07 / km
slept:7.5 shoes: Inov8 Oroc 340

25 Manna HSK3 Leg 5(4)
Not really prepared for how many people were in the forest, absolute carnage! Made a few slips and got ahead of myself a fair amount.

Doma

Running 14:18 [2] 2.14 km (6:41 / km) +18m 6:25 / km

Friday Oct 7, 2016 #

Note
slept:7.25 (rest day)

Travelling to Stockholm

Thursday Oct 6, 2016 #

5 PM

Orienteering 1:03:34 intensity: (33:34 @2) + (30:00 @3) 6.75 km (9:25 / km) +134m 8:34 / km
slept:8.0 shoes: Inov8 Oroc 340

Høyås map memory
Really enjoyed this training. Two sided map, on one side we had a normal map, on the otherside was this. Aim was to memorise the key features and then run the leg using the blank map. Pleased with how it went!

Doma

Wednesday Oct 5, 2016 #

5 PM

Running 10:26 [2] 2.16 km (4:50 / km)
shoes: Saucony Jazz 17

Orienteering 1:23:49 intensity: (15:00 @1) + (45:00 @2) + (23:49 @3) 7.87 km (10:39 / km) +145m 9:46 / km
slept:7.5 shoes: Inov8 Oroc 340

Night Orienteering Thuletjern
Started off well, then when it got more difficult (10-13) my plans really weren't up to scratch. Lost my confidence and lost it from then on. Lucky Jo was there! Sacked it in at 14 as just wanted to get back. Unfinished business with that hill!
Doma

Tuesday Oct 4, 2016 #

5 PM

Running warm up/down 18:23 [1] 2.27 km (8:05 / km) +29m 7:36 / km
shoes: Saucony Jazz 17

Running 34:13 intensity: (6:00 @2) + (6:13 @3) + (22:00 @4) 7.75 km (4:25 / km) +6m 4:24 / km
slept:7.75 shoes: Saucony Jazz 17

1600, 1400, 1000, 800, 600, 400, 200 - much better than the last time I was on the track...

Running 9:44 [1] 1.64 km (5:56 / km) +2m 5:54 / km
shoes: Saucony Jazz 17

Monday Oct 3, 2016 #

3 PM

Running 36:52 [2] 6.33 km (5:50 / km) +102m 5:24 / km
slept:8.2 shoes: Saucony Jazz 17

Easy recovery
6 PM

S & C 1:00:00 [0]

Styrke

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