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Training Log Archive: Purko

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Orienteering3 4:35:53 19.79(13:56) 31.85(8:40) 570
  Running4 3:49:40 25.73(8:55) 41.42(5:33) 581
  Cycling1 2:04:05 31.75(15.4/h) 51.1(24.7/h) 745
  S & C2 2:00:00
  Total9 12:29:38 77.28 124.37 1896
  [1-5]7 10:29:38
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

10 AM

Running 15:34 [3] 2.72 km (5:44 / km) +3m 5:42 / km

Orienteering 2:08:57 intensity: (8:57 @1) + (45:00 @2) + (1:15:00 @3) 16.94 km (7:37 / km) +350m 6:54 / km
slept:9.0 shoes: Inov8 Oroc 340

Tunevannet Rund - Blodslitet prep.
Mass start non-gaffled. Quickly dropped by the train whilst I was putting away my gloves and buff as it was far too warm. No disasters which is nice for once, but quite scrappy on several controls. Knee started hurting after about 80mins, need to be more on it with rolling as have been quite bad lately.
Comparing this to the O-festivalen long, similar terrain and distance, this felt infinitely better.

Nervous about the 24km of Blodslitet, but if all goes well this week, it should be fine!

Doma
Apologies for the image quality

Saturday Oct 15, 2016 #

8 AM

Running 1:44:49 intensity: (54:49 @2) + (50:00 @3) 19.48 km (5:23 / km) +335m 4:57 / km
slept:8.5 shoes: Inov8 X-Talon 212

Long run in Høyås, I only wanted a long easy run, breaking into steady at the end. But started off pretty hard and didn't relent. Lasted for an hour then just eased off the pace and ran back by myself.

Friday Oct 14, 2016 #

3 PM

Cycling 2:04:05 intensity: (1:00:00 @1) + (1:00:00 @2) + (4:05 @3) 51.1 km (24.7 kph) +745m
slept:8.25

Prestebakke loop. Winter cycling has well and truly arrived, had completely forgotten what it was like to cycle without feeling my feet for 2 hours... ah well, only 6 months until it's warm again!

Thursday Oct 13, 2016 #

4 PM

S & C 1:00:00 [0]
slept:7.5

Wall Squat
KB Hip Hinge
SL Box squat
Spiderman x2
Monster walks
SL T's
SL Hamstring Bridge
Side Plank Cable row
Dot drills

Core Circuit 3 x 8 x 45:15
Vsit
Windscreen
Bicycle
Plank shoulder touch
Dead bug
Side plank dips
Toe touch
Press ups
5 PM

Orienteering 1:00:26 [3] 5.93 km (10:11 / km) +118m 9:16 / km

Høyås contour only

I had charged my torch, but forgot to bring with me, so had to borrow a spare. As it was a spare, it wasn't all that bright so had too slow down a bit later on. Turned ankle once which ripped the ankle tape, then again after the tape had ripped which was quite painful, hopefully not too serious.

Doma
Loggator

Wednesday Oct 12, 2016 #

5 PM

Orienteering 1:26:30 intensity: (45:00 @2) + (41:30 @3) 8.98 km (9:38 / km) +102m 9:07 / km
slept:7.9 shoes: Inov8 Oroc 340

Onsdagsnatt Skarefjell South. Okay apart from number 2, must remember a risky control in the day is basically impossible at night
Doma
Loggator

Tuesday Oct 11, 2016 #

5 PM

Running warm up/down 16:58 [2] 2.23 km (7:36 / km) +3m 7:33 / km
shoes: Saucony Jazz 17

Running 10:07 intensity: (9:07 @4) + (1:00 @5) 2.98 km (3:24 / km) +5m 3:22 / km
slept:7.9 shoes: Saucony Jazz 17

HSK 3km test
Significant improvement on last months effort... but 8s behind the time I did after Jukola. So happy but not that happy. A good benchmark going forward

Running 31:28 [2] 4.79 km (6:34 / km) +112m 5:53 / km
shoes: Saucony Jazz 17

Jog home

Monday Oct 10, 2016 #

3 PM

Running 50:44 [2] 9.22 km (5:30 / km) +123m 5:09 / km
shoes: Saucony Jazz 17

To and from Styrke
5 PM

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

Styrke

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