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Training Log Archive: Purko

In the 7 days ending Sep 27, 2017:

activity # timemileskm+mload
  Running6 4:57:22 26.98(11:01) 43.42(6:51) 1104133.6
  Orienteering4 2:06:54 14.44(8:47) 23.24(5:28) 372155.0
  Walking1 2:00:00 11.81(10:10) 19.0(6:19) 80018.0
  Total7 9:04:16 53.22(10:14) 85.65(6:21) 2275306.6
  [1-5]6 6:58:27
averages - sleep:7.9

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ThFrSaSuMoTuWe

Wednesday Sep 27, 2017 #

10 AM

Running 18:34 intensity: (42 @0) + (14:34 @1) + (2:07 @2) + (1:11 @3) 2.99 km (6:12 / km) +8m 6:07 / km
ahr:124 max:154 shoes: Saucony Jazz 17b

Orienteering 16:35 intensity: (18 @1) + (5 @2) + (7:28 @3) + (8:27 @4) + (17 @5) 3.84 km (4:19 / km) +2m 4:18 / km
ahr:164 max:178 slept:9.0 shoes: Saucony Jazz 17b

Australian schools champs - All Saints College

Results and Routegadget

Running 11:16 [1] 1.91 km (5:54 / km) +13m 5:43 / km
ahr:120 max:131 shoes: Saucony Jazz 17b


Bathurst 3Day - Day2 Sprint C1 H1 MenA - Splits

Tuesday Sep 26, 2017 #

11 AM

Running 19:34 intensity: (1:44 @0) + (17:01 @1) + (48 @2) + (1 @3) 2.75 km (7:06 / km) +14m 6:56 / km
ahr:115 max:145

Orienteering race 54:10 intensity: (29 @1) + (6 @2) + (21:17 @3) + (30:02 @4) + (2:16 @5) 9.29 km (5:50 / km) +232m 5:11 / km
ahr:166 max:179 slept:7.1 shoes: Inov8 X-Talon 212b

Aus Schools Long

DOMA
Results and Routegadget

Running 14:54 intensity: (11:14 @1) + (3:40 @2) 2.86 km (5:13 / km) +9m 5:08 / km
ahr:130 max:144


Bathurst 3day - Day1 C1 H1 MenA - Splits

Monday Sep 25, 2017 #

10 AM

Running 1:50:22 intensity: (1:00:00 @2) + (50:22 @3) 13.0 km (8:29 / km) +800m 6:30 / km
slept:8.2 shoes: Saloman Speedcross 4

Rest day fun in the Blue Mountains with the Blue Mountain Babes. Descended down into the Grose Valley and continued south towards Blackheath for about 6km. Came to an abrupt panicky stop when our train almost ran over a 1.5m red bellied snake. At this point we all decided we had run for quite long enough and turned round. Snake count:1

Sunday Sep 24, 2017 #

10 AM

Running warm up/down 21:32 intensity: (28 @0) + (20:37 @1) + (20 @2) + (7 @3) 3.19 km (6:45 / km) +1m 6:44 / km
ahr:121 max:147 shoes: Inov8 X-Talon 212b

Orienteering 38:45 intensity: (24 @1) + (15 @2) + (7:42 @3) + (28:51 @4) + (1:33 @5) 6.17 km (6:17 / km) +117m 5:44 / km
ahr:168 max:184 slept:7.0 shoes: Inov8 X-Talon 212b

Aus Champs Middle Dhuwugarra
Gold mining terrain is new tobme sobplan was to gonsteady and be in control and notbpush until i had settled in. This worked well amd didn't make any howlers. Towards the end i began heamorraging time just hesitiating and faffing in the complex bit. #24 was on a tunnel which i approached from the far side of, so ran through a tunnel which is a new for me during a race! Really fun terrain
DOMA
Results and Routegadget

Running warm up/down 10:10 intensity: (10:04 @1) + (6 @2) 1.68 km (6:04 / km) +18m 5:45 / km
ahr:120 max:139 shoes: Inov8 X-Talon 212b


Middle Dist Champs Course 1 - Splits

Saturday Sep 23, 2017 #

3 PM

Running warm up/down 21:05 [2] 3.21 km (6:34 / km) +3m 6:32 / km
shoes: Saucony Jazz 17b

Orienteering 17:24 [5] 3.93 km (4:25 / km) +21m 4:19 / km
slept:9.5 shoes: Saucony Jazz 17b

Aus sprint champs Charles Sturt University

Lots more challenging than i had gathered from the bulletin which was a nice surprise. Still feeling a little coldy but better than Thursday. Didn't use Siac, would be interesting to know exactly how much faster i would have been with it. Excited for middle tomorrow in gold mine terrain

Results and Routegadget

Running warm up/down 8:11 [1] 1.34 km (6:05 / km) +6m 5:57 / km
shoes: Saucony Jazz 17b


Aus Sprint Champs Course 1 - Splits

Friday Sep 22, 2017 #

Walking 2:00:00 [0] 19.0 km (6:19 / km) +800m 5:13 / km
slept:8.0 shoes: Saloman Speedcross 4

18-20km with 700-900m of climb and 6hrs in total. Popes glen > Govetts leap > Junction Rock > Grand Canyon > Bakery and back. Awesome views and fun scrambly climbing

Thursday Sep 21, 2017 #

2 PM

Running 33:59 intensity: (2:54 @0) + (20:06 @1) + (7:18 @2) + (3:41 @3) 5.56 km (6:06 / km) +106m 5:35 / km
ahr:127 max:161 slept:6.5 shoes: Saloman Speedcross 4

Easy from Anna's house in Blackheath to Pulpit Rock. Started off as a meandering track through the bush then all of a sudden the track just stops and you're standing on top of a 400m cliff! Incredible views

Running 27:45 intensity: (1 @0) + (14:25 @1) + (2:18 @2) + (6:36 @3) + (4:25 @4) 4.91 km (5:39 / km) +127m 5:00 / km
ahr:143 max:173 shoes: Saloman Speedcross 4

5 x 2min on/off back from Pulpit rock along the road. Feel like a bit of a cold is coming on

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