Attackpoint - performance and training tools for orienteering athletes

Training Log: gruver

In the last 7 days:

activity	#	time	miles		km		+m
Rogaining	2	4:03:09	18.08	(13:27)	29.1	(8:21)	50
Running	2	1:40:34	7.39	(13:36)	11.9	(8:27)	280
Biking	1	1:40:00	9.32	(10:44)	15.0	(6:40)	140
Total	5	7:23:43	34.8	(12:45)	56.0	(7:55)	470

2:01

0:00

Sunday May 31 #

Rogaining race 1:01:28 [3] 7.1 km (8:39 / km)

QB Free-Day Stage 3 Belmont (Hills). Fine crisp morning 9deg.

Rogaining race 1:00:01 [3] 8.2 km (7:19 / km)
shoes: Vasque Grand Traverse #2

QB Free-Day Stage 4 Sladden Park. Really nice night. Added 1 contro, at the end with 6-7min to go and NEARLY made it - but still a net gain of 10pts.

Saturday May 30 #

Rogaining race 1:01:47 [3] 7.3 km (8:28 / km)
shoes: Vasque Grand Traverse #2

P-Max Totara (pt QB Free-Day). 12-13deg but quite pleasant morning.

Rogaining race 59:53 [3] 6.5 km (9:13 / km) +50m 8:52 / km
shoes: Vasque Grand Traverse #2

QB Free-day Stage 2 L Hutt-Normandale. Dark, moist underfoot but fine crisp night 12 deg.

Thursday May 28 #

Running 1:11:08 [3] 7.9 km (9:00 / km) +140m 8:16 / km
shoes: Vasque Grand Traverse

Two bridges. Easy prior to big weekend hopefully but it was a bit tiring after KGB. Splits 9:33, 7:21, 8:11, 8:07, 8:14, 8:28, 13:13, 8:01 (.88km). Ran this on 10 May 2min quicker "comfy the whole way". Splits here a tad slower all over and 1min slower up the hill. But just missed the lights so there was 1-2min. Cadence 147.

Wednesday May 27 #

Biking 1:40:00 [2] 15.0 km (6:40 / km) +140m 6:22 / km
shoes: Specialised #2

Via Wairere to KGB and a trundle round the MapRun test route. Then to Melling and a couple of controls there. Up T Rd in 10:50 which was quite good for the effort. Sunny but brisk. Effort prob only 1.5 except for T Rd 2.8ish. Dist guessed.

Tuesday May 26 #

Running 29:26 [4] 4.0 km (7:22 / km) +140m 6:16 / km
shoes: Vasque Grand Traverse

Home block. Dark and cold (11deg) but dry. Thought about that notion of equal effort going downhill today. In theory should have been a little slower on the 3rd km, faster on the 2nd and overs balancing unders on the others. Lets see, comparing with last Thu: 7:51 (+3sec), 5:46 (-9sec), 8:39 (+9sec), 7:01 (-13sec), 0:09 (.01km, +2sec). Well sort of but the LAST km was significantly faster. Could have just been attention to speed right thru drive and garage etc. Anyway good result for a 3.9 effort.

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