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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gruver

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Mapping5 22:10:00 96.25(13:49) 154.9(8:35)
  Running13 8:22:29 42.5(11:49) 68.4(7:21) 1455
  Rogaining1 2:58:00 8.02(22:12) 12.9(13:48) 840
  Biking7 1:37:30 7.39(13:11) 11.9(8:12) 980
  Orienteering1 1:03:08 2.05(30:47) 3.3(19:08)
  Total23 36:11:07 156.21(13:54) 251.4(8:38) 3275

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Thursday May 31, 2018 #

Biking 14:00 [3] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specialised #2

Std downtown excursion. Slightly warmer today but still rugged up. Nice when you come to a stop and the warmth seeps out from inside:-))

Running 27:55 [4] 4.0 km (6:59 / km) +140m 5:56 / km
shoes: Vasque Mindbender

Home block. Intention was cadence, early splits were good so pushed a bit harder up the hill. Intensity perhaps 3.8. Av cadence 175 with 180 along the flat. Splits 7:37, 5:37, 7:45, 6:39, 0:17 (.03km).

Wednesday May 30, 2018 #

Biking 14:00 [3] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specialised #2

Std downtown excursion. Quite cold, rugged up. New back tire.

Tuesday May 29, 2018 #

Running 28:58 [3] 4.0 km (7:15 / km) +140m 6:10 / km
shoes: Vasque Mindbender

Home block. Dark cold and wet, tho only gently spitting. Still it provided the incentive to get on with it. Effort maybe 3.4. Splits 8:02, 5:56, 8:03, 6:57. cadence 169 av, about 174 along the flat.

Sunday May 27, 2018 #

Orienteering race 1:03:08 [3] 3.3 km (19:08 / km)
shoes: Jalas Black FLX #2

CSW/Club event Colonial Parklands. Dist beeline. Significant climb. Steady run until deciding to take the stream route to #14, not seeing the OOB around the ponds. Retraced. Helped a couple of kids too. Quite cold, winter gear incl gloves. No rain luckily.
C • Jalas 1

Saturday May 26, 2018 #

Running race 31:32 [2] 5.0 km (6:18 / km)
shoes: Vasque Mindbender

Lower Hutt Parkrun. 11 degrees and shower ending as we started into southerly breeze. Felt better on the way back. Splits 6:42, 6:29, 6:04, 5:55, 6:13, poss 9 sec in a late start.

Thursday May 24, 2018 #

Biking 14:00 [3] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specialised #2

Std downtown excursion. Felt a bit tougher than the modest speed suggested, maybe it was the grocery load

Running 32:02 [3] 4.0 km (8:01 / km) +140m 6:49 / km
shoes: Vasque Grand Traverse

Home block easy. Splits 8:17, 6:35, 8:39, 7:56, 0:34 (.04km)

Wednesday May 23, 2018 #

Biking 13:30 [3] 1.7 km (7:56 / km) +140m 5:37 / km
shoes: Specialised #2

Std downtown excursion. Cool and fresh after thunderstorm last night.

Tuesday May 22, 2018 #

Biking 14:00 [3] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specialised #2

Std downtown excursion.

Running 29:15 [3] 4.0 km (7:19 / km) +140m 6:13 / km
shoes: Vasque Grand Traverse

Home block. Didn't feel like starting so concentrated on cadence. Splits 8:00, 6:00, 8:06, 7:09. Cadence 168.

Monday May 21, 2018 #

Running 1:24:16 [3] 10.2 km (8:16 / km) +175m 7:37 / km
shoes: Vasque Grand Traverse

Two bridges via hill tracks and BT. 3:55 stopped mostly at Jamie's (no answer to door). Splits 10:23, 8:49, 7:56, 9:42 (may include 3min stopped), 7:15, 6:54, 6:29, 6:32, 9:35 (stopped at lights), 8:25, 2:15 (0.26km). L ankle feeling better after doing some wobble board exercise.

Saturday May 19, 2018 #

Running race 27:05 [4] 5.0 km (5:25 / km)
shoes: Vasque Mindbender

Lower Hutt Parkrun. Mod northerly (could feel on my back running downwind) Suspect the official time, stopped my watch at 27:22 and usually the delay is only a few seconds.. Splits 5:22, 5:11, 5:26, 5:51, 5:26, 0:06

Thursday May 17, 2018 #

Running 29:14 [3] 4.0 km (7:19 / km) +140m 6:13 / km
shoes: Vasque Grand Traverse

Home block, effort maybe 3.3. GPS didn't get coverage until well into the run, dunno how it arrived at a reasonable dist estimate. So splits are sus, but 7:02, 5:57, 7:48, 7:13, 1:15 (spsdly 0.15km)

Wednesday May 16, 2018 #

Running 31:04 [2] 4.0 km (7:46 / km) +140m 6:37 / km
shoes: Vasque Mindbender

Home block. Light drizzle. Effort prob 2.5. L ankle still "odd" but no difficulties or pain. Splits (FWIW as they came up earlier than they should): 7:07, 6:35, 8:12, 7:36, 1:34 (0.2km spsdly).

Tuesday May 15, 2018 #

Mapping 1:40:00 [1] 12.0 km (8:20 / km)
shoes: Specialised #2

A little mapping by bike (time estd) but mostly today was in the car, gathering questions for auto controls.

Monday May 14, 2018 #

Mapping 5:00:00 [1] 43.2 km (6:57 / km)
shoes: Specialised #2

Mapping Kapiti. North of Kapiti Rd. Mostly residential incl some nice subdivisions with lakes (and excluding the plethora of retirement villaging). Always takes longer than you would think, had in mind some control visiting but only got the ones done in the mapped area. Still, think there's enough area for Sunday's' rogaine now.

Saturday May 12, 2018 #

Running race 31:19 [3] 5.0 km (6:16 / km)
shoes: Vasque Grand Traverse

Lower Hutt Parkrun. Took it easy after L ankle was puffy following Wed's rogaine. (Went down soon after.) Took the chance to do a 4th km faster than the others, something that has eluded me so far:-)) Splits 6:52, 6:34, 6:23, 5:01, 6:29

Mapping 5:40:00 [1] 40.1 km (8:29 / km)
shoes: Specialised #2

Mapping Kapiti by bike. Got up to Kapiti Road, tho coverage of changes in Coastlands shopping area was affected by darkness - just rode around anything which appeared usable.

Thursday May 10, 2018 #

Mapping 5:30:00 [1] 33.2 km (9:56 / km)
shoes: Specialised #2

More Kapiti rogaine mapping. Only got 2sq.km done in more time:-((

Wednesday May 9, 2018 #

Rogaining race 2:58:00 [3] 12.9 km (13:48 / km) +840m 10:25 / km
shoes: Vasque Mindbender

Gracefield rogaine. Fabulous starry night. With Bill Trompetter. Some trouble with the gold mine (solved) and another on the way uphill above Mawson St (carried on up and re-jigged subsequent route). Managed a nice endgame with 70pts on the flat on way home. Suspicious about that climb figure (Garmin). L ankle a bit odd and a puffy lump on outer side. But no pain, or further tweaks.

Tuesday May 8, 2018 #

Mapping 4:20:00 [1] 26.4 km (9:51 / km)
shoes: Specialised #2

Urban mapping Raumati, by bike. Very pleasant day. 3sq.km. Think I need to do another 8 for the event I have in mind.

Monday May 7, 2018 #

Running 1:29:08 [2] 10.2 km (8:44 / km) +300m 7:37 / km
shoes: Vasque Grand Traverse

Two bridges incl BT. Felt sluggish and L ankle is still stiff in the dorsi plane, though doesn't feel at risk from twisting. Fine day light northerly.

Saturday May 5, 2018 #

Running race 26:41 [4] 5.0 km (5:20 / km)
shoes: Vasque Grand Traverse

Lower Hutt parkrun. Slight breeze. Splits 5:18, 5:24, 5:24, 5:25, 5:10. L ankle might be a little stiff but no pain.

Thursday May 3, 2018 #

Running 34:00 [2] 4.0 km (8:30 / km) +140m 7:14 / km
shoes: Vasque Grand Traverse

Home block, easy. First run since ankle twist (tho plenty other exercise). OK. Time is a guess.

Wednesday May 2, 2018 #

Biking 14:00 [3] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specialised #2

Std downtown excursion

Tuesday May 1, 2018 #

Biking 14:00 [3] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specialised #2

Std downtown excursion.

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