Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gruver

In the 31 days ending Oct 31, 2017:

activity	#	time	miles		km		+m
Mapping	2	6:46:00	7.52	(54:00)	12.1	(33:33)
Biking	7	5:42:00	30.32		48.8		560
MTBO	5	5:38:11	29.33	(11:32)	47.2	(7:10)
Running	7	4:23:51	23.86	(11:03)	38.4	(6:52)	720
Orienteering	7	4:14:30	6.59		10.6		245
Rogaining	1	2:59:00	7.27	(24:37)	11.7	(15:18)
Total	26	29:43:32	104.89		168.8		1525

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Tuesday Oct 31, 2017 #

Running 27:07 [4] 4.0 km (6:47 / km) +140m 5:46 / km
shoes: Vasque Grand Traverse

Home block. Was going to be easy but went very well for the effort - prob 3.5 intensity. Splits 7.42, 5.33, 7.38, 6.03, 0.12. Beautiful day temp at 6pm prob 20C.

Sunday Oct 29, 2017 #

Orienteering 1:05:47 [3] 5.9 km (11:09 / km) +215m 9:26 / km
shoes: Jalas Black FLX #2

U-Max Maidstone Park. Actual dist/climb per G235. Not bad for an impromptu course. Nearly caught slow-twitch but has to be said again that the course was impromptu, unchecked, no markers.

Biking 14:30 [2] 1.7 km (8:32 / km) +140m 6:02 / km
shoes: Specialised #2

Std downtown excursion, eqvt dist and time. Got as far as Petone looking at cars. 20 deg, very pleasant.

Saturday Oct 28, 2017 #

Running race 25:41 [4] 5.0 km (5:08 / km)
shoes: Vasque Grand Traverse

Lower Hutt Parkrun. Perfect conditions incl the grass bits, no wind that I could tell. Splits 5.21, 5.14, 5.07, 5.10, 4.49

Friday Oct 27, 2017 #

Running 28:53 [3] 4.0 km (7:13 / km) +140m 6:09 / km
shoes: Vasque Grand Traverse

Home block, lower-3 intensity say 2.5. Felt sleepy yesterday so delayed run til this morning

Wednesday Oct 25, 2017 #

Running 58:37 [3] 8.1 km (7:14 / km) +140m 6:40 / km
shoes: Vasque Grand Traverse

Two bridges from home, without hill tracks. Nice easy run after the weekend. Started to drizzle but was so warm it didn't matter.

Monday Oct 23, 2017 #

Orienteering race 53:15 [4]
shoes: Olway

NZ Champs Relay - 1st leg Mixed Short. This was more like the long shud have been. Tuff walking up some hills but bearing up OK. No real comparisons possible as most expd orienteers in the Mixed Long. Praps course was similar to one of the ML ones, will check.

Sunday Oct 22, 2017 #

Orienteering race 40:00 [4]
shoes: Olway

NZ Champs Long, Hautope. Clean run for 4th. Not enough technicality to do better against faster runners but energy holding up. Couldn't have run this 2yrs ago. Course a bit short. See tomorrow.

Saturday Oct 21, 2017 #

Orienteering race 29:12 [4]
shoes: Olway

NZ Champs Middle Rowe Road fast native bush. Quite messy run, 6min behind winner, but best of the rest. Adrenalin wearing off?

Friday Oct 20, 2017 #

Orienteering race 14:48 [4]
shoes: Vasque Grand Traverse

NZ Sprint Champs 1st. Flat, straightfwd run central Hastings. Hi adrenalin after triple shot coffee following being T-boned in car 2min before arrival. Car will be a write-off.

C • Car 4

Thursday Oct 19, 2017 #

Biking 14:30 [2]
shoes: Specialised #2

Std downtown excursion. Estd dist and time.

Wednesday Oct 18, 2017 #

Rogaining race 2:59:00 [3] 11.7 km (15:18 / km)
shoes: Vasque Mindbender

Western Hills. From Percy's up to BRP, into the maze and down thru Normandale. Ran with Micki 36yo who works for Gordon. very good navigator and had a great time. Ran most, feeling good.

Tuesday Oct 17, 2017 #

Biking 14:30 [2] 1.7 km (8:32 / km) +140m 6:02 / km
shoes: Specialised #2

Std downtown excursion, dist and timed estd.

Monday Oct 16, 2017 #

Biking 14:30 [2] 1.7 km (8:32 / km) +140m 6:02 / km
shoes: Specialised #2

Std downtown excursion estd dist and time

Running 28:43 [3] 4.0 km (7:11 / km) +160m 5:59 / km
shoes: Vasque Grand Traverse

Home block. Was feeling drowsy, praps effect of 5hrs blackberry removal yesterday. So took it easy.

Sunday Oct 15, 2017 #

Orienteering 12:17 [3] 1.2 km (10:14 / km) +30m 9:06 / km
shoes: Jalas Black FLX #2

U-Max Fort Ballance. Had mapped it and designed the course so was always going to be best at this multi-level exercise. Was quite exciting and pleased to see 10 mins/km (at least Mr Garmin agreed with my measurements off the map, for actual distance travelled). Walk from car and back again (1.5km) not counted.

C • More prizes! 1

Saturday Oct 14, 2017 #

Running 26:15 [3] 5.0 km (5:15 / km)
shoes: Vasque Grand Traverse

Good run in fine conditions, sl N breeze still some mud on grassy bits. Felt a bit dizzy 10-15min afterwards. Splits 5.15, 5.07, 5.12, 5.26, 5.15

Friday Oct 13, 2017 #

Biking 14:00 [2] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specilised clip-in

Std downtown excursion. Seem to have confused my 2 pairs of bike shoes, no matter!

Thursday Oct 12, 2017 #

Mapping 2:55:00 [1] 5.7 km (30:42 / km)
shoes: Mizuno

Hutt CBD and Rec ground

Wednesday Oct 11, 2017 #

Running 1:08:35 [2] 8.3 km (8:16 / km) +140m 7:37 / km
shoes: Vasque Grand Traverse

Two bridges without the hill tracks

Tuesday Oct 10, 2017 #

Mapping 3:51:00 [1] 6.4 km (36:06 / km)
shoes: Bullers

Fort Ballance

Sunday Oct 8, 2017 #

MTBO race 1:06:51 [4] 10.6 km (6:18 / km)
shoes: Specilised clip-in

Oz MTBO Long Champs. Penrose Forest. Mostly forest roads but some good single-track. Winner M70. Still feeling strong, could have done more (course under rec dist tho not sure beeline or actual.)

Saturday Oct 7, 2017 #

MTBO race 28:37 [4] 4.6 km (6:13 / km)
shoes: Specilised clip-in

Oz MTBO Sprint Champs Wingello. Dist may be beeline or actual. Winner M70.Couple small RC errors incl going on OOB road. Reported such at end.

MTBO race 42:43 [4] 5.0 km (8:33 / km)
shoes: Specilised clip-in

Oz MTBO Middle Dist Champs, Penrose Forest. Winner M70. Not sure if dist beeline or actual. Some good single-track plus forest roads. Feeling strong.

Friday Oct 6, 2017 #

MTBO 1:10:00 [2] 8.0 km (8:45 / km)
shoes: Specilised clip-in

Practice event (75min score) at Penrose Forest. Small climbs. Dist and time estimated.

Thursday Oct 5, 2017 #

Biking 3:00:00 [2] 36.0 km (5:00 / km)
shoes: Specilised clip-in

Fitzroy Falls to Kangaroo Valley. Includes massive drop (500m?) off escarpment on good quality fire trail. Fantastic ride with 7 others. Picked up at bottom. Dist and time estimated.

Wednesday Oct 4, 2017 #

Biking 1:30:00 [1] 6.0 km (15:00 / km)
shoes: Specilised clip-in

Road ride with Gavin Bundanoon to lookouts. (Gavin crashed on a pothole.)

MTBO race 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Specilised clip-in

NSW Night Champs Belanglo Forest. 75min score and finished early. Interesting at night but didn't enjoy facing into bright lights. Dist and time guessed. Fairly flat.

Tuesday Oct 3, 2017 #

MTBO 1:00:00 [3] 7.0 km (8:34 / km)
shoes: Specilised clip-in

Bruce Ridge Canberra. Prob 2.5 intensity. Nice area with lots of single-track. Time and dist guessed.

Sunday Oct 1, 2017 #

Orienteering race 39:11 [3] 3.5 km (11:12 / km)
shoes: Olway

Oz Relays (M65) at Hill EAnd. Felt a bit tired but top runs among my peers was only 10% faster so that's OK. Some small wobbles.

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