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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Purko

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Orienteering5 5:33:15 25.84(12:54) 41.58(8:01) 237
  Running7 3:19:00 21.22(9:23) 34.16(5:50) 185
  Cycling2 2:03:19 19.77(9.6/h) 31.81(15.5/h) 592
  S & C2 2:00:00
  Total14 12:55:34 66.83 107.55 1014
  [1-5]12 9:37:27
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

10 AM

Running 6:30 [1] 0.97 km (6:42 / km)
shoes: Inov8 X-Talon 212b

Orienteering 2:09:02 intensity: (30:00 @0) + (1:00:00 @1) + (39:02 @2) 14.77 km (8:44 / km) +75m 8:31 / km
slept:8.5 shoes: Inov8 X-Talon 212b

Contour only Pittwater in the driving wind and rain with Shallot, Jo and Jed. Good stuff, nice to experience a bit of cold weather once in a while eh

Saturday Dec 2, 2017 #

11 AM

Orienteering 1:15:00 intensity: (15:00 @2) + (30:00 @3) + (30:00 @4) 11.47 km (6:32 / km) +14m 6:30 / km
slept:8.0 shoes: Inov8 X-Talon 212b

Pittwater O intervals on the "intensity" course with Jo, Shallot and Jed. Felt good but not consistent. Need to work on this
2 PM

Orienteering 45:00 intensity: (20:00 @0) + (25:00 @1) 5.04 km (8:56 / km) +3m 8:55 / km
shoes: Inov8 X-Talon 212b

Pittwatet contour only. Head not in it, need to do this again at some point!

Friday Dec 1, 2017 #

8 AM

Cycling 1:02:50 [1] 18.85 km (18.0 kph) +226m

10 AM

S & C 1:00:00 [0]
slept:8.5

3x5 OH squat 40
3x5 HC 45 47.5 50
11 AM

Cycling 1:00:29 [2] 12.97 km (12.9 kph) +366m

Thursday Nov 30, 2017 #

10 AM

Running 1:00:00 intensity: (30:00 @1) + (30:00 @2) 8.58 km (6:59 / km) +30m 6:52 / km
slept:8.1 shoes: Inov8 X-Talon 212b

Hanging controls in Pittwater

Wednesday Nov 29, 2017 #

6 AM

Running 32:24 [1] 5.53 km (5:51 / km) +50m 5:36 / km
shoes: Saucony Jazz 17b

5 PM

Running 16:21 [2] 2.95 km (5:33 / km) +15m 5:25 / km
shoes: Saucony Jazz 17b

Orienteering 26:06 intensity: (20:00 @4) + (6:06 @5) 5.95 km (4:23 / km) +53m 4:12 / km
slept:7.5 shoes: Saucony Jazz 17b

Twilight Cornelian Bay. Realised at the ens i could have run harder

Running 12:00 [1] 2.3 km (5:13 / km) +11m 5:06 / km
shoes: Saucony Jazz 17b

Tuesday Nov 28, 2017 #

6 AM

Running 56:36 intensity: (10:00 @1) + (16:36 @2) + (10:00 @3) + (15:00 @4) + (5:00 @5) 11.24 km (5:02 / km) +58m 4:55 / km
shoes: Saucony Jazz 17b

5 x (30 stride to 90%)
2 x ( 30@3km, 1min@km, 30@3km, 8min@HM, 30@3km)
5 min jog between sets at 30s recovery between each. Felt surprisingly good as thought I'd die doing a hard session with nothing but a slice of toast to fuel me
11 AM

Running 6:56 [1] 1.28 km (5:26 / km)
shoes: Saucony Jazz 17b

12 PM

S & C 1:00:00 [0]
slept:8.5

BS 3x5: 70 75 85
Bulgarian squat hop 3x5+5: 35
1 PM

Running 8:13 [1] 1.31 km (6:17 / km) +21m 5:48 / km
shoes: Saucony Jazz 17b

Monday Nov 27, 2017 #

10 AM

Orienteering 58:07 intensity: (28:07 @0) + (30:00 @1) 4.36 km (13:20 / km) +93m 12:02 / km
slept:8.0 shoes: Inov8 X-Talon 212b

Putting out controls

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