Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gruver

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+m
Mapping	5	13:38:00	32.44	(25:13)	52.2	(15:40)
Running	13	9:59:33	51.08	(11:44)	82.2	(7:18)	1685
Orienteering	4	3:32:09	10.31	(20:34)	16.6	(12:47)	630
Rogaining	1	3:09:00	9.94	(19:01)	16.0	(11:49)
Biking	11	2:46:00	12.3	(13:30)	19.8	(8:23)	1769
MTBO	1	34:00	4.78	(7:06)	7.7	(4:25)
Total	25	33:38:42	120.86	(16:42)	194.5	(10:23)	4084

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Thursday Aug 31, 2017 #

Orienteering 30:00 [3] 3.1 km (9:41 / km)
shoes: Vasque Grand Traverse

Sprint practice Wgtn Waterfront. Dusk, overcast/drizzle, could hardly see the map, unexceptional course so not great value. Time estd.

Wednesday Aug 30, 2017 #

Running 1:20:05 [3] 10.3 km (7:47 / km) +260m 6:54 / km
shoes: Vasque Mindbender

2 bridges BT and hill tracks in reverse to usual. Cruisy. Splits 7.53, 7.09, 6.43, 6.39, 7.08, 9.24, 8.19, 9.06, 8.34, 7.02, 7.5 for 0.27km

Mapping 2:50:00 [1] 10.1 km (16:50 / km)
shoes: Specialised #2

Mapping (by bike) Thunderball Manor Park and riverbank

Tuesday Aug 29, 2017 #

Mapping 3:00:00 [1] 9.5 km (18:57 / km)
shoes: Specialised #2

Dry Creek and Haywards junction. 2/3 on bike but so slow that it makes no difference.

Running 30:27 [3] 4.0 km (7:37 / km) +140m 6:29 / km
shoes: Vasque Mindbender

Home block. Cruisy. Splits 7.57, 6.07, 8.59, 7.24.

Saturday Aug 26, 2017 #

Running race 26:46 [4] 5.0 km (5:21 / km)
shoes: Vasque Grand Traverse

LH Parkrun, Fine and sunny minimal breeze. Splits 5.26, 5.22, 5.20, 5.28, 5.10

Friday Aug 25, 2017 #

Biking 14:00 [3] 1.7 km (8:14 / km) +160m 5:36 / km
shoes: Specialised #2

Std downtown excursion, eqvt dist/time

Thursday Aug 24, 2017 #

Running 28:03 [3] 4.0 km (7:01 / km) +140m 5:58 / km
shoes: Vasque Mindbender

Home block. Meant to be easy, possibly it was a 3.5 due to effort on the uphill. Splits 7.25, 5.41, 8.11, 6.47

Mapping 1:30:00 [1] 4.5 km (20:00 / km)
shoes: Vasque Mindbender

Mapping Haywards interchange and planting near Silverstream Bridge. 2hr30 includes some driving to discounted to 1hr30. 24km discounted to 4.5 effective walking

Wednesday Aug 23, 2017 #

Biking 13:30 [3] 1.7 km (7:56 / km) +160m 5:24 / km
shoes: Specialised #2

Std downtown excursion. Pushed hardish say effort 3.5

Running 1:19:17 [3] 10.1 km (7:51 / km) +250m 6:59 / km
shoes: Vasque Mindbender

2 bridges incl hill tracks and BT. Splits 10.20, 9.18, 7.29, 6.19, 7.17, 6.49, 6.33, 6.50, 9.25, 8.01, 0.44 (.08km) Similar to 2 Aug (20sec quicker but that could be lack of waiting for traffic) but much more comfortable - slower on the uphills and better almost every other split.

Tuesday Aug 22, 2017 #

Orienteering 50:00 [1] 2.0 km (25:00 / km)
shoes: Bullers

Putting out, getting in controls for Get2Go event Avalon Park. Guessed equivt dist and time.

Sunday Aug 20, 2017 #

Orienteering race 1:11:00 [3] 6.2 km (11:27 / km) +340m 8:59 / km
shoes: Jalas Black FLX #2

Score event Wgtn Skyline. 12min over std time of 60min - couple of slow controls at far end plus didn't take account of lack of good return routes from the north. Nice run though, had benefit of "gale force" winds on the tops. Tracks on the map almost invisible - one of Bryan's sprint style maps which are totally unsuitable for Wgtns steep jungle. AND I'm told the A4 bit was printed on A3 ie 141%. AND we were told that some of the tracks weren't on the map anyway. Well as I couldn't see them I can't comment, ran on memory of many rogaines in the area.

Saturday Aug 19, 2017 #

Running race 26:57 [4] 5.0 km (5:23 / km)
shoes: Vasque Grand Traverse

LH Parkrun. Fairly muddy at turnround and finish. Showers stopped just before race. Splits 5.21, 5.20, 5.21, 5.29, 5.15, 0.11. Dennis de M showed up and ran 18.01

Mapping 2:43:00 [2] 10.0 km (16:18 / km)
shoes: Specialised #2

Tunnel Gully. Intended to ride but light rain made that seem uncomfortable so pottered round on foot. Faster than usual mapping* since just looking at some new tracks. * In spite of wearing bike shoes.

Friday Aug 18, 2017 #

Biking 14:00 [3] 1.7 km (8:14 / km) +160m 5:36 / km
shoes: Specialised #2

Std downtown excursion eqvt dist. Picked up Get2Go maps.

Thursday Aug 17, 2017 #

Running 27:32 [4] 4.0 km (6:53 / km) +140m 5:51 / km
shoes: Vasque Grand Traverse

Home block. Opened it up a bit, felt pretty good.Splits 7.25, 5.28, 8.02, 6.37. Each one half min over except #3 55sec. May need to push harder on T Rd.

Wednesday Aug 16, 2017 #

Running 1:29:57 [3] 10.5 km (8:34 / km) +235m 7:42 / km
shoes: Vasque Grand Traverse

2 bridges plus hill tracks. Avalon Park instead of Bel Tce. Easy out of respect for h/s thing last Sat. All splits 30-40sec slower than last run except the 6th which was faster and don't know why. Doesn't sound correct. Feeling a bit lacklustre.

Tuesday Aug 15, 2017 #

Biking 14:00 [3] 1.7 km (8:14 / km) +160m 5:36 / km
shoes: Specialised #2

Std downtown excursion

Running 31:05 [3] 4.0 km (7:46 / km) +140m 6:37 / km
shoes: Vasque Grand Traverse

Home block easy. Splits 8.26, 6.09, 9.04, 7.26. New shoes - Vasque Grand Traverse. Tossy name for a basic looking thing but they were OK. Solid toe box. Barely enough room in US12 and that's with thin socks, but they will do for knocking around. Dunno what to wear for rogaines though, now I'm feeling the ground thru the Mindbenders.

Sunday Aug 13, 2017 #

MTBO 10:27 [4] 2.0 km (5:14 / km)
shoes: Specialised #2

Rode my own course so hardly navigating. This was #2 of 3 courses set for families beginners, but also relevant to the (non-existent) Sprint-MTBO market.

MTBO 23:33 [4] 5.7 km (4:08 / km)
shoes: Specialised #2

Rode my own course so hardly navigating. #3 of 3 set for families/beginners. Hikoikoi Reserve to Sladden Park and rtn.

Saturday Aug 12, 2017 #

Running race 32:08 [3] 5.0 km (6:26 / km)
shoes: Vasque Velocity

LH Parkrun. My 100th. Cruisy. Tiny twinge R hamstring at halfway but went away.

Friday Aug 11, 2017 #

Biking 20:00 [3] 2.0 km (10:00 / km) +160m 7:09 / km
shoes: Specialised #2

Another non-std downtown ride. Rode to Petone. Today, "Cafe Figg". Equivt distance increased a bit as distance greater but extra is all flat.

Thursday Aug 10, 2017 #

Biking 20:00 [2] 2.5 km (8:00 / km) +160m 6:04 / km
shoes: Specialised #2

Non-std downtown ride. Rode to Petone to further "The Jackson St Project", which consists of eating at all the 40-50 sit-down food establishments, in order. Has been a multi-year project. Today, "Beanie". Equivt distance increased a bit as distance greater but extra is all flat. Was pretty tired after last night's rogaine.

Wednesday Aug 9, 2017 #

Rogaining race 3:09:00 [3] 16.0 km (11:49 / km)
shoes: Vasque Mindbender

Miramar. Failed twice going down spurs, with compass tucked away in pack. Also failed to get any benefit at the end - 90 point control looked worth being a little late for, but it had to be approached and left from an awkward direction, and I was 9min late! Good training run.

Tuesday Aug 8, 2017 #

Biking 14:30 [2] 1.7 km (8:32 / km) +169m 5:42 / km
shoes: Specialised #2

Std downtown ride, eqvt dist. Easy (had tooth out 2day)

Sunday Aug 6, 2017 #

Orienteering race 1:01:09 [3] 5.3 km (11:32 / km) +290m 9:04 / km
shoes: Jalas Black FLX #3

Score event, slightly over the hour. Dist actual. Cold, windy on top.

Saturday Aug 5, 2017 #

Running race 26:07 [4] 5.0 km (5:13 / km)
shoes: Vasque Mindbender

LH Parkrun. Cool, sunny, no breeze. Splits 5.06, 5.16, 5.21, 5.22, 5.03

Biking 14:30 [2] 1.7 km (8:32 / km) +160m 5:48 / km
shoes: Specialised #2

To and from downtown LH, on way to mapping, see sep recd. GPS off, estd time.

Mapping 3:35:00 [2] 18.1 km (11:53 / km)
shoes: Specialised #2

Checking the riverbank from Hutt central to rivermouth and Hikoikoi Reserve.

Friday Aug 4, 2017 #

Biking 14:30 [2] 1.7 km (8:32 / km) +160m 5:48 / km
shoes: Specialised #2

Std downtown ride to post, coffee. Taking it easy - very pleasant:-))

Wednesday Aug 2, 2017 #

Biking 13:30 [4] 1.7 km (7:56 / km) +160m 5:24 / km
shoes: Specialised #2

Std downtown ride, incl dr and coffee. Representative time/dist

Running 1:19:37 [4] 10.2 km (7:48 / km) +250m 6:57 / km
shoes: Vasque Mindbender

Two br incl hill trks and Bel Tce. 1km splits 10.00, 9.02, 7.38, 6.24, 7.12 (maybe inc 30sec wait for traffic), 7.18 (or perhaps this one), 6.39, 6.34, 9.03, 8.26, 7.30 (last 0.18km). Feeling a bit tired altho had plenty of sleep.

Tuesday Aug 1, 2017 #

Biking 13:30 [3] 1.7 km (7:56 / km) +160m 5:24 / km
shoes: Specialised #2

Std downtown ride. Included visit to dentist and ride along riverbank to inspect erosion, but no effort there.

Running 41:32 [3] 5.1 km (8:09 / km) +130m 7:13 / km
shoes: Vasque Mindbender

Run to postshop, via Pomare Rd (dn) and Onehuka steps (up). Incl 2min waiting at lights. Hard going up steps, haven't done them for a while.

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