Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gruver

In the 31 days ending Jan 31, 2020:

activity	#	time	miles		km		+m
Mapping	9	34:57:00	63.07	(33:15)	101.5	(20:40)	280
Orienteering	11	19:30:53	35.92		57.8		290
Walking	5	3:39:43	13.05	(16:50)	21.0	(10:28)	560
Running	2	2:00:47	9.32	(12:58)	15.0	(8:03)
Biking	5	1:13:30	5.28	(13:55)	8.5	(8:39)	700
Total	28	61:21:53	126.64		203.8		1830

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Friday Jan 31, 2020 #

Orienteering race 21:36 [4]
shoes: Vasque Grand Traverse #2

Sprint the Bay Stage 1 EIT. Tight map at 1:4000 so v hard to read, see course markings etc. Even the descriptions were tiny. Massed start (tho later races were seeded). V hot. 12th/21 M60's

Orienteering race 24:56 [4]
shoes: Vasque Grand Traverse #2

Sprint the Bay Stage 2 Te Aute. Some rural. 7th/21.

Wednesday Jan 29, 2020 #

Mapping 3:16:00 [1] 6.2 km (31:37 / km)
shoes: Bullers

Riverbank near Moonshine Bridge.

Tuesday Jan 28, 2020 #

Orienteering 5:20:00 [1] 19.2 km (16:40 / km)
shoes: Specialised #2

Hutt riverbank at Upper Hutt. Includes poss 3km on foot. Quite warm. V tired after incl evg.

Monday Jan 27, 2020 #

Orienteering race 19:00 [3] 2.0 km (9:30 / km)
shoes: Vasque Grand Traverse #2

LMS Relay with Jill. Feeling niggle L H/S but not stopping me running or becoming any more than a niggle. Tired in spite of good sleeps, maybe the effect of not running for a couple of weeks.

Sunday Jan 26, 2020 #

Orienteering race 14:47 [3] 2.0 km (7:24 / km)
shoes: Vasque Grand Traverse #2

LMS Race 3 Pukekura Park. Some climb

Orienteering 19:42 [3] 2.0 km (9:51 / km)
shoes: Vasque Grand Traverse #2

LMS Race 4 Pukekura Park. Rather rmore climb. Feeling niggle L H/S but not stopping me running or becoming any more than a niggle.

Saturday Jan 25, 2020 #

Orienteering race 16:43 [3] 2.0 km (8:22 / km)
shoes: Vasque Grand Traverse #2

LMS Race 1. New Plym Girls High

Orienteering race 15:37 [3] 2.0 km (7:49 / km)
shoes: Vasque Grand Traverse #2

LMS Race 2. Te Henui Cemetery and Western Inst Tech. Feeling niggle L H/S but not stopping me running or becoming any more than a niggle.

Friday Jan 24, 2020 #

Orienteering 25:00 [1] 1.0 km (25:00 / km)
shoes: Vasque Grand Traverse

Lonely Mountain Sprints Model Event. Dist/time guessed. Still feeling niggle L H/S a bit

Thursday Jan 23, 2020 #

Walking 44:16 [1] 4.0 km (11:04 / km) +140m 9:25 / km

Home block, similar pace and slight niggle up hill to Tuesday. Tried higher leg lift today. Splits 11:01, 9:51, 11:29, 11:02, 0:53 (.05km)

Wednesday Jan 22, 2020 #

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

Std downtown excursion. Up T Rd in 10:40 with negligible load and not a lot of effort.

Mapping 1:45:00 [3] 2.2 km (47:44 / km)
shoes: Specialised #2

A check of my dwg at Chilton. Found plenty more to tweak. Also found the tennis court is a construction zone - getting some columns for a roof, I think.

Tuesday Jan 21, 2020 #

Walking 41:22 [1] 4.0 km (10:21 / km) +140m 8:48 / km
shoes: Vasque Grand Traverse

Home block, reas brisk. Sm niggle L H/S from 2.5km to the top of the hill. Splits 11:17, 9:18, 10:19, 10:28. Cf 14 Jan (41:25) was slower 1st 2 kms and faster 2nd 2 kms.

Monday Jan 20, 2020 #

Orienteering 1:00:00 [1] 2.0 km (30:00 / km)
shoes: Vasque Grand Traverse

Orienteering training Rathkeale Coll. Coaching role. Walked. Guessed dist/time.

Orienteering race 10:00 [2] 1.0 km (10:00 / km)
shoes: Vasque Grand Traverse

Jogged a course. H/S OK. Dist/time guessed.

Orienteering 18:32 [2] 2.4 km (7:43 / km)
shoes: Vasque Grand Traverse

Jogged course at Hadlow. H/S fine. Felt sluggish which is OK. Dist/time actual, by watch.

Sunday Jan 19, 2020 #

Orienteering 5:00:00 [1] 10.0 km (30:00 / km)
shoes: Jalas Black FLX #2

Training Moores Taipo. Coaching role. Walked thru consideration for H/S. Short bike to/from forest. Dist/time guessed.

Saturday Jan 18, 2020 #

Orienteering 3:00:00 [1] 6.0 km (30:00 / km)
shoes: Jalas Black FLX #2

Training Moores Taipo. Coaching role. Walked thru consideration for H/S. Dist/time guessed.

Friday Jan 17, 2020 #

Biking 16:00 [2] 1.7 km (9:25 / km) +140m 6:40 / km
shoes: Specialised #2

Std downtown ride. Groceries felt VERY heavy today and I made an attempt to work out exactly how much - about 9kg. So prob not much more than 12kg with the weight of the pack and tools etc that are always in it. Up T Rd in 12:50. May have adjusted the L cleat a bit better, at any rate I was able to get that knee out without it coming out of the pedal; and didn't feel the HS at all.

Thursday Jan 16, 2020 #

Biking 15:00 [2] 1.7 km (8:49 / km) +140m 6:15 / km
shoes: Specialised #2

Std downtown excursion. Tried to get L knee to turn out but it slipped out of the cleat. may need to adjust on the shoe.

Mapping 2:53:00 [1] 3.5 km (49:26 / km)
shoes: Specialised #2

Chilton St James, this map update has been around for 5 years at least! Tho I biked there the FW was on foot - in my bike shoes. Surprising distance for such a small area. Surprisingly slow k-rate, too. Well the map is 1:1500.

Wednesday Jan 15, 2020 #

Walking 47:42 [1] 4.0 km (11:56 / km) +140m 10:09 / km
shoes: Vasque Grand Traverse

Home block. L H/S niggled a bit more, tried to consciously keep knees out and that seemed to help a bit. 90sec slower per km as a result. 11:49, 10:26, 12:33, 11:58, 0:57 (.05km)

Tuesday Jan 14, 2020 #

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

Std downtown excursion. Up T Rd with 5kg groceries 9:40.

Walking 41:25 [1] 4.0 km (10:21 / km) +140m 8:49 / km
shoes: Vasque Grand Traverse

Home block. Niggle in L H/S close to back of knee. Dunno whether its gonna be a problem or not. Mostly u/hill, fine down. But good pace, faster than parkrun which is usu comparable in total. Splits 10:58, 8:52, 10:44, 10:28, 0:22 (.02km)

Sunday Jan 12, 2020 #

Orienteering 1:05:00 [2] 4.0 km (16:15 / km) +150m 13:41 / km
shoes: Jalas Black FLX #3

U-Max Maidstone Park. Walked, L hamstring sending signals so cautious. R calf fine. Spent 2X5min and 2min waiting for others on course. Dist as per track, beeline I think was 2.5km.Climb was guessed.

Saturday Jan 11, 2020 #

Walking 44:58 [1] 5.0 km (9:00 / km)
shoes: Vasque Grand Traverse #2

Lower Hutt Parkrun. Decided not to risk calves n a paved run at the moment. Record turnout of 327.

Mapping 1:35:00 [1] 6.8 km (13:58 / km)
shoes: Specialised #2

Riverbank north of Belmont, by bike. Checking growth of young willows and position of channel.

Friday Jan 10, 2020 #

Mapping 3:40:00 [1] 24.2 km (9:05 / km) +140m 8:50 / km
shoes: Specialised #2

Riverbank from KGB to Pomare including Farmer Cres etc.

Wednesday Jan 8, 2020 #

Mapping 3:00:00 [1] 10.4 km (17:18 / km) +140m 16:13 / km
shoes: Specialised #2

Riverbank btwn Melling and KGB, by bike. Includes a std downtown excursion with an easy climb up T Rd - 12:30.

Tuesday Jan 7, 2020 #

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

Std downtown excursion. Up T Rd with only a few groceries 9:50.

Monday Jan 6, 2020 #

Mapping 5:00:00 [1] 19.0 km (15:47 / km)
shoes: Specialised #2

Upper Hutt riverbank and Riverstone Terrace, by bike. R calf not feeling great. But filled in quite a few gaps.

Sunday Jan 5, 2020 #

Orienteering 1:00:00 [1] 2.2 km (27:16 / km) +140m 20:41 / km
shoes: Jalas Black FLX #3

U-Max Wainui. Nice little course using ribbons and prominent features. 7 ppl.

Saturday Jan 4, 2020 #

Running race 34:27 [2] 5.0 km (6:53 / km)
shoes: Vasque Grand Traverse #2

Lower Hutt Parkrun. Careful in respect of R calf - think its OK.

Friday Jan 3, 2020 #

Mapping 8:00:00 [1] 16.8 km (28:34 / km)
shoes: Specialised #2

Upper Hutt riverbank, by bike. Quite warm, up to 23deg. Split into two by lunch in Main St.

Thursday Jan 2, 2020 #

Mapping 5:48:00 [1] 12.4 km (28:04 / km)
shoes: Bullers

Riverbank Upper Hutt, city side. Dampness in the air but not enough to damage the paper. And the ink is fine these days.

Wednesday Jan 1, 2020 #

Running race 36:30 [2] 5.0 km (7:18 / km)
shoes: Vasque Grand Traverse #2

Kapiti Coast Parkrun. Easy out of consideration for R calf but it seemed fine. Official results have me about 1min later, but I finished 1sec or so after a lady called Maureen, so they are definitely wrong. Used new pair of shoes, which I have had for quite a while - old pair 1500km over 266 sessions.

Running race 49:50 [1] 5.0 km (9:58 / km)
shoes: Vasque Grand Traverse #2

Porirua Parkrun. Walked, having survived the Kapiti one. V pleasant. This was my 200th Parkrun.

C • 200! 2

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