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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Orienteering3 5:45:29 26.17(13:12) 42.11(8:12) 789
  Cycling1 1:00:34 18.97(18.8/h) 30.53(30.2/h) 343
  S & C1 1:00:00
  Running3 46:10 5.04(9:09) 8.12(5:41) 77
  Total7 8:32:13 50.18 80.75 1208
  [1-5]6 7:32:13
averages - sleep:8

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MoTuWeThFrSaSu

Saturday Oct 22, 2016 #

10 AM

Running 7:43 [3] 1.03 km (7:31 / km) +3m 7:25 / km

Orienteering 4:07:28 [3] 31.36 km (7:54 / km) +613m 7:11 / km
slept:8.0 shoes: Inov8 Oroc 340

Blodslitet 21E. Orienteering quite shabby to begin with, having real issues reading the 15000 map, magnifier would have been useful at times! Didn't really bonk that hard, just quite slow. Pleased I didn't retire after the 1st 3 laps as I was very tempted. Knee was quite sore at times, but didn't really get worse than when I started, and came and went. 100% right choice doing the full thing, but sure will hurt for a few days!
Doma

Friday Oct 21, 2016 #

Note
(rest day)

Psyched for 24km of Blodslitet tomorrow, not sure my legs are so psyched though

Thursday Oct 20, 2016 #

4 PM

Orienteering 28:39 [3] 3.94 km (7:16 / km) +40m 6:55 / km
slept:7.9 shoes: Inov8 X-Talon 212

Re run of Høyås 25 Manna Mass start. Much more controlled than during the first training and felt like I was going much slower, however was only 1:40 slower than at the training 1st time.

Wednesday Oct 19, 2016 #

4 PM

Running 10:00 [1] 1.78 km (5:36 / km) +33m 5:08 / km
shoes: Saucony Jazz 17

Knee test - ok
6 PM

Orienteering 1:09:22 intensity: (45:00 @2) + (24:22 @3) 6.81 km (10:11 / km) +136m 9:16 / km
slept:8.0 shoes: Inov8 Oroc 340

Onsdagsnatt Asak. Quite pleased with it tonight, no howlers at least!
Doma
Loggator

Tuesday Oct 18, 2016 #

4 PM

Cycling 1:00:34 intensity: (10:34 @1) + (20:00 @2) + (30:00 @4) 30.53 km (30.2 kph) +343m
slept:8.0

3 x 10 min (2min) Saw 2 moose! Rainy.
Felt knee niggling on the commute home from the mill, so chose to cycle instead of run as knew it would be less bad for the knee the the heavy impact of intervals on foot

Monday Oct 17, 2016 #

4 PM

Running 28:27 [1] 5.31 km (5:22 / km) +41m 5:10 / km
shoes: Saucony Jazz 17

Easy to styrke and back.
Right knee still niggling (outside beneath the kneecap), I've two thoughts why this might be: 1) reaction to when I bashed it on a rock last wednesday and is still irritated. 2) Overuse/ITB flaring up.
Either way, more stretchy rolling and rest is a good plan
5 PM

S & C 1:00:00 [0]
slept:8.0

Styrke

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