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Training Log Archive: Purko

In the 7 days ending Dec 11, 2016:

activity # timemileskm+mload
  Running11 6:08:03 40.76(9:02) 65.59(5:37) 1512226.8
  Orienteering2 2:18:17 8.48(16:18) 13.65(10:08) 27883.7
  S & C1 1:00:009.0
  Cycling1 1:00:00 0.0(0.0/h) 0.01(0.0/h)20.0
  Total13 10:26:20 49.24 79.25 1790339.5
  [1-5]12 9:26:20
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

12 PM

Running 9:23 [2] 1.9 km (4:57 / km) +15m 4:46 / km
slept:7.0 shoes: Inov8 X-Talon 212

Running 50:49 intensity: (35:49 @2) + (15:00 @3) 8.95 km (5:41 / km) +257m 4:58 / km
shoes: Inov8 X-Talon 212

Plan was for 2 hrs, however had reacted to some sesame in the houmous and needed to bail to get some antihistamine.
C • interesting 3
4 PM

Running 58:38 intensity: (40:00 @2) + (18:38 @3) 10.19 km (5:45 / km) +289m 5:02 / km
shoes: MM Cheviot 3

A few hours later the reaction had subsided and I completed the 2 hrs

Saturday Dec 10, 2016 #

12 PM

Running 1:01:16 intensity: (20:00 @2) + (40:00 @3) + (1:16 @4) 11.26 km (5:27 / km) +217m 4:58 / km
slept:7.75 shoes: Inov8 X-Talon 212

10 min warm up then steady from then on. Until next time Halden

Friday Dec 9, 2016 #

4 PM

Cycling 1:00:00 intensity: (40:00 @1) + (20:00 @2) 0.01 km (0.0 kph)
slept:8.0

Spin and Superbad

Thursday Dec 8, 2016 #

6 PM

Running 8:52 [2] 1.58 km (5:37 / km) +22m 5:15 / km
shoes: Inov8 Oroc 340

Orienteering 1:06:49 [3] 6.87 km (9:44 / km) +166m 8:41 / km
slept:7.9 shoes: Inov8 Oroc 340

Høyås training, planned by Jo, control pick followed by a corridor. Really enjoyable and shifting well :) Great final technical training in Halden!
Doma
Loggator

Wednesday Dec 7, 2016 #

3 PM

Running 19:45 [2] 3.02 km (6:32 / km) +119m 5:28 / km
shoes: Saucony Jazz 17

5 PM

Running 10:49 [2] 2.13 km (5:04 / km)
slept:7.75 shoes: Inov8 Oroc 340

Orienteering 1:11:28 intensity: (20:00 @1) + (40:00 @2) + (11:28 @3) 6.78 km (10:32 / km) +112m 9:44 / km
shoes: Inov8 Oroc 340

Onsdagsnatt Iddefjordfjella
Absolutely epic. Heavy fog so literally 5m visability so much fun! improved as I went on focussing more on being safe. Great way to do my last Onsdagsnatt!
Doma
Loggator

Tuesday Dec 6, 2016 #

8 AM

Running 17:59 [1] 3.15 km (5:42 / km)
slept:7.5 shoes: Saucony Jazz 17

4 PM

Running 21:14 [2] 3.25 km (6:32 / km) +123m 5:30 / km
shoes: Saucony Jazz 17

6 PM

Running 18:20 [2] 3.12 km (5:52 / km) +82m 5:12 / km
shoes: Inov8 Oroc 340

Running 36:28 intensity: (30:00 @4) + (6:28 @5) 8.6 km (4:15 / km) +214m 3:46 / km
shoes: Inov8 Oroc 340

Testløp festingen.
Cool course with lots of climbs, descents, and sharp corners. Didn't know the course so well so took the first lap what I thought was easy. Got a stitch on the last one which was a shame and so was much slower. Felt I was pushing quite well though

Running 11:01 [2] 1.67 km (6:36 / km) +54m 5:40 / km
shoes: Inov8 Oroc 340

Monday Dec 5, 2016 #

7 AM

Running 17:08 [1] 2.91 km (5:53 / km)
shoes: Saucony Jazz 17

4 PM

Running 26:21 [2] 3.87 km (6:49 / km) +121m 5:54 / km
slept:8.5 shoes: Saucony Jazz 17

5 PM

S & C 1:00:00 [0]

Stryke

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