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Training Log Archive: Purko

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running8 5:46:01 40.05(8:38) 64.45(5:22) 820
  Orienteering1 1:53:11 12.3(9:12) 19.8(5:43) 362
  Total8 7:39:12 52.35(8:46) 84.25(5:27) 1182
  [1-5]8 7:36:00
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Apr 22 #

10 AM

Orienteering 1:53:11 intensity: (1:52 @0) + (10:24 @1) + (4:24 @2) + (1:32:58 @3) + (3:33 @4) 19.8 km (5:43 / km) +362m 5:14 / km
ahr:151 max:168 slept:8.0 shoes: Inov8 Oroc 340

Long training.
Eridge park SE league. Did a 30 min tempo beforehand to up the duration to at least 90 mins.
Hot day so would definitely have benefited from a drink stop. Couple of stupid errors on 11 and 12, vague area and didn't have solid plans. Lost my gel, think that would have worked a treat as was flagging a lot by the end.

Running 6:23 intensity: (5:17 @1) + (1:06 @2) 0.91 km (7:01 / km) +33m 5:57 / km
ahr:131 max:143 shoes: Inov8 Oroc 340

2 PM

Running 32:25 [1] 3.52 km (9:13 / km) +102m 8:03 / km
shoes: Inov8 Oroc 340

Saturday Apr 21 #

8 AM

Running 14:59 intensity: (5 @0) + (3:18 @1) + (10:39 @2) + (57 @3) 2.5 km (6:00 / km) +36m 5:36 / km
ahr:137 max:151 slept:7.0 shoes: Saloman Speedcross 4

Running 17:30 intensity: (12 @1) + (5 @2) + (23 @3) + (3:28 @4) + (13:22 @5) 5.01 km (3:30 / km) +46m 3:21 / km
ahr:177 max:186 shoes: Saloman Speedcross 4

Tw park run
Pleased for 2 reasons: faster than my time at Hobart park run despite it definitely being a slower course. Felt good despite feeling a bit off all week

Running 11:41 intensity: (1:58 @1) + (9:36 @2) + (7 @3) 2.22 km (5:16 / km) +21m 5:02 / km
ahr:139 max:148 shoes: Saloman Speedcross 4

Friday Apr 20 #

11 AM

Running 53:15 [1] 9.77 km (5:27 / km) +189m 4:58 / km
slept:7.5 shoes: Saloman Speedcross 4

Easy exploring around whilst mum took gran around the gardens

Thursday Apr 19 #

6 PM

Running 1:34:16 intensity: (38 @0) + (30:14 @1) + (46:23 @2) + (17:01 @3) 18.22 km (5:10 / km) +296m 4:47 / km
ahr:137 max:161 slept:7.0 shoes: Saloman Speedcross 4

Gorgeous morning for a long run, loving every minute

Wednesday Apr 18 #

7 AM

Running 16:07 [1] 2.81 km (5:45 / km) +14m 5:36 / km
slept:6.0 shoes: Saucony Jazz 17b

Easy jog and drills.
Back in the Uk!
4 PM

Running 49:55 intensity: (37 @0) + (13:28 @1) + (6:16 @2) + (14:18 @3) + (12:53 @4) + (2:23 @5) 10.72 km (4:39 / km) +49m 4:33 / km
ahr:148 max:180 shoes: Saloman Speedcross 4

Mixed intervals
5 x 30s max
3x30s @ 3km pace
1min @ 5km
3min @ 5km
3x 30s @3km
8min @10km
3x 30s @3km
Felt a bit rubbish, blaming on the long journey yesterday and wearing an HR for the first time in a while. Hopefully will quickly improve

Tuesday Apr 17 #

Note
(rest day)

Back to UK

Monday Apr 16 #

6 AM

Running 49:30 intensity: (12:00 @1) + (20:00 @2) + (10:00 @3) + (7:30 @5) 8.78 km (5:38 / km) +35m 5:32 / km
slept:8.0 shoes: Saucony Jazz 17b

5 x ( 1min at 10km pace, 30s at 3km pace)
2min rest between every rep.
30 deg at 6:30, too hot!

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