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Training Log Archive: Purko

In the 7 days ending Aug 1, 2016:

	activity	#	time	miles		km		+m	load
	Running	5	6:10:13	21.22	(17:27)	34.15	(10:51)	2616	194.8
	Orienteering	4	4:27:32	22.93	(11:40)	36.9	(7:15)	394	315.1
	Total	7	10:37:45	44.15	(14:27)	71.04	(8:59)	3010	509.9
averages - sleep:8

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Monday Aug 1, 2016 #

9 AM

Running warm up/down 17:04 [2] 2.01 km (8:31 / km)
slept:7.7 shoes: Saucony Jazz 17

COC Mixed Sprint relay leg 4

Orienteering 17:37 [5] 4.15 km (4:15 / km) +3m 4:14 / km
shoes: Saucony Jazz 17

COC Sprint

Running warm up/down 6:59 [1] 1.12 km (6:13 / km) +3m 6:08 / km
shoes: Saucony Jazz 17

Orienteering 11:37 [5] 2.91 km (3:59 / km) +3m 3:58 / km
shoes: Saucony Jazz 17

COC Mixed Sprint Relay Leg 1

Running warm up/down 4:24 [1] 0.19 km (22:41 / km)
shoes: Saucony Jazz 17

Orienteering 16:51 [5] 4.01 km (4:12 / km) +5m 4:11 / km
shoes: Saucony Jazz 17

COC Mixed Sprint Relay Leg 3

Sprint M21-34 - Splits

Sunday Jul 31, 2016 #

10 AM

Running warm up/down 17:10 [2] 2.3 km (7:28 / km) +6m 7:22 / km
shoes: Inov8 X-Talon 212b

Orienteering race 1:46:19 [4] 13.89 km (7:39 / km) +212m 7:07 / km
slept:8.0 shoes: Inov8 X-Talon 212b

COC Long, Rafter-Six

Again, much better than the middle. Running at a comfortable pace, made a few small errors, but nothing too disastrous.

Doma http://www.scottish-orienteering.org/doma/show_map...

Long M21-34 - Splits

Saturday Jul 30, 2016 #

Event: 2016 Canadian Orienteering Championships

10 AM

Running warm up/down 14:36 [2] 1.61 km (9:05 / km) +6m 8:55 / km
shoes: Inov8 Oroc 340

11 AM

Orienteering race 43:19 [4] 5.24 km (8:16 / km) +110m 7:29 / km
slept:7.6 shoes: Inov8 Oroc 340

Canadian O Champs Middle M21E

Very frustrated, I was pretty prepared but still making stupid errors. Need to really focus on direction and plan as that was what I didn't have on 2 5 and 6.
Positives, raced hard from 6 onwards and didn't make any errors. Long tomorrow will hope to improve on this

COC Middle M21-34 - Splits

Friday Jul 29, 2016 #

11 AM

Orienteering 34:25 [2] 3.16 km (10:54 / km) +26m 10:29 / km
slept:8.2

Bow Valley Provincial Park
Pairs map memory 1

Orienteering 37:24 [2] 3.54 km (10:33 / km) +36m 10:03 / km

Bow Valley Provincial Park
Pairs map memory 2

Thursday Jul 28, 2016 #

12 PM

Running 3:00:00 11.06 km (16:17 / km) +1220m 10:30 / km
slept:8.5 shoes: Inov8 X-Talon 212b

Another awesome mountain day, this time with RickyP. Fast walk up to the top, then very exposed scramble for 200m along the summit ridge to the top. Incredible

Wednesday Jul 27, 2016 #

Note
slept:8.6 (rest day)

Driving from Hinton to Canmore, went for a 6km walk near Jasper

Tuesday Jul 26, 2016 #

11 AM

Running 2:10:00 15.86 km (8:12 / km) +1381m 5:43 / km
slept:7.6 shoes: Inov8 X-Talon 212b

Really awesome run up Whistler Peak following the trail. Path ascended through 4 different layers, thick lower forest, upper pine forest, alpine meadows, and summit scree... soo cool!
As it was prime bear country, I carried a cowbell, and made lots of clapping and noise as I went through the forest to scare the bears away.
Original plan was to meet the rest of the fam at the top, however, due to the enormous number of tourists, they had to wait over an hour for the cable car, so I was already on my way down when they finally arrived.

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