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Training Log Archive: gruver

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Walking	4	11:03:50	27.22	(24:23)	43.8	(15:09)	520
Biking	6	9:49:44	52.88	(11:09)	85.1	(6:56)	1060
Running	12	8:14:57	36.97	(13:23)	59.5	(8:19)	1680
Rogaining	3	6:09:02	24.98	(14:46)	40.2	(9:11)	50
Mapping	1	1:16:00	1.74	(43:41)	2.8	(27:09)
Orienteering	1	38:00	2.36	(16:06)	3.8	(10:00)
Total	27	37:11:33	146.15	(15:16)	235.2	(9:29)	3310

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Sunday May 31, 2020 #

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, 2020 #

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. There was a couple of very short uphills, and three ribbon-tying pauses.

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, 2020 #

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, 2020 #

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, 2020 #

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.

Monday May 25, 2020 #

Running 33:46 [3] 4.0 km (8:27 / km) +140m 7:11 / km
shoes: Vasque Grand Traverse

Home block, easy. Dark, cold (11deg) and has been wet, but nicely rugged up and as an easy run not too sweaty. Splits 8:58, 7:01, 9:37, 7:55, 0:15 (.01km) cadence av 153.

Saturday May 23, 2020 #

Biking 1:41:47 [2] 15.1 km (6:44 / km) +250m 6:14 / km
shoes: Specialised #2

Tracks to Hill Rd incl riding track above Avonlea Gr. Belmont Hall incl BT. Recreated MapRun test from yesterday. Then W side of river and up T Rd (10min exactly). Mostly 1.5 effort but 3 on those uphills.

Friday May 22, 2020 #

Biking 1:20:00 [2] 10.4 km (7:42 / km) +140m 7:12 / km
shoes: Specialised #2

Downtown excursion followed by test ride of some MapRun controls near KGB. Then up Wairere Rd and hm. Effort prob 1.5 except for Wairere (3). Dist measured time guessed.

Thursday May 21, 2020 #

Running 29:34 [4] 4.0 km (7:24 / km) +140m 6:17 / km
shoes: Vasque Grand Traverse #2

Home block. Set out with reas effort praps a mistake as sitting all day. Felt a bit unco and got some indications of L h/s twitch. But didn't come to anything and a reas time. Effort praps 3.8. Splits 7:48, 5:55, 8:30, 7:13, 0:07 (.01km) Compared to 9 May was a few sec faster 1st km then 10-15sec slower for the rest. Cadence 162 ave 168-170 downhill/flat

Wednesday May 20, 2020 #

Biking 1:20:00 [3] 14.0 km (5:43 / km) +140m 5:27 / km
shoes: Specialised #2

Two trips: home from panelbeater, and back to pick car up again. With a little deviation to check some MapRun controls. Easy, poss as low as 1.5.

Tuesday May 19, 2020 #

Mapping 1:16:00 [1] 2.8 km (27:09 / km)
shoes: Bullers

Hutt riverbed at Ewen Bridge

Monday May 18, 2020 #

Walking 3:30:00 [2] 8.6 km (24:25 / km) +250m 21:19 / km
shoes: Vasque Grand Traverse

Checking Tinakori MapRun course. Nice day. Couple short pauses to chat to orienteers out for a run.

Sunday May 17, 2020 #

Biking 1:37:57 [2] 18.6 km (5:16 / km) +250m 4:56 / km
shoes: Specialised #2

Hill tracks to KGB incl BT; E side of river to pipe br; W side to Melling and up T Rd (11:45). Splits 11:21, 10:00, 4:50, 5:08, 3:56, 4:38, 3:54, 3:26, 4:25, 3:59, 3:49, 3:11, 6:15, 3:59, 3:33, 3:14, 5:28, 10:08, 2:42 (0.64km)

Saturday May 16, 2020 #

Biking 2:10:00 [2] 12.0 km (10:50 / km) +140m 10:14 / km
shoes: Specialised #2

Ride to riverbank carpark; finish check of P-Max course via Jubilee Park; ride home. 10:15 up T Rd with mod effort.

Friday May 15, 2020 #

Running 31:10 [3] 4.0 km (7:48 / km) +140m 6:38 / km
shoes: Vasque Grand Traverse #2

Home block. Was going to be easy (effort 3) but felt good to prob 3.5 overall. Splits 8:30, 6:22, 8:44, 7:23, 0:13 (.01km). Consistently half min/km down on last week's great run. Av cadence 159. Occ h/s makes itself felt (one or other side) but now think its a nerve thing not soft tissue or strength. Because it goes away within seconds. Do have a general tiredness in that area in a long (hours) walk tho.

Thursday May 14, 2020 #

Walking 1:18:50 [1] 4.7 km (16:46 / km) +50m 15:56 / km
shoes: Vasque Grand Traverse

More checking of Melling P-Max. Less AtoB walking than yesterday so effort 1.5-ish

Wednesday May 13, 2020 #

Walking 3:15:00 [2] 15.0 km (13:00 / km) +100m 12:35 / km
shoes: Vasque Grand Traverse

Home - Riverbank carpark - Jubilee Park P-Max controls - Rbc - Seaview to pick up car. Then another loop from Rbc.

Tuesday May 12, 2020 #

Running 34:38 [3] 4.0 km (8:40 / km) +140m 7:22 / km
shoes: Vasque Grand Traverse #2

Home block real easy 2.5 effort. Splits 9:23, 6:48, 9:32, 8:36, 0:20 (.01km). Was 1-1:30 slower for each km. Felt nice and nice evg. Didn't meet a single person!

Sunday May 10, 2020 #

Running 1:09:21 [3] 7.8 km (8:53 / km) +140m 8:10 / km
shoes: Vasque Grand Traverse #2

Two bridges, an easy 3 and comfortable the whole way. Fine cool night. Splits 9:33, 7:23, 8:23, 8:03, 8:03, 8:13, 11:56, 7:48 (.86km)

Saturday May 9, 2020 #

Running 29:00 [4] 4.0 km (7:15 / km) +140m 6:10 / km
shoes: Olway

Home block. Was going to be easy but 1st km came up good, 2nd also, so pushed up the hill. Surprised to take so much off, this is an ex time. Effort around 4.0 I would say less 1st 2km and more last 2km. Cadence av 161 170 down Wairere, 165 along SH2. Splits 7:54, 5:44, 8:15, 6:56, 0:12 (.01km)

Friday May 8, 2020 #

Walking 3:00:00 [1] 15.5 km (11:37 / km) +120m 11:11 / km
shoes: Vasque Grand Traverse

Panelbeater Hikoikoi Sladden and home.

Thursday May 7, 2020 #

Orienteering 38:00 [2] 3.8 km (10:00 / km)
shoes: Jalas Black FLX #2

Check MapRun implementation of CSW H.A.G. Orange course. Includes 7.5min chat to Alexandra.

Wednesday May 6, 2020 #

Running 33:06 [3] 4.0 km (8:17 / km) +140m 7:03 / km
shoes: Vasque Grand Traverse #2

Home block. Easy run in v cold temp. Splits 8:49, 6:48, 9:28, 7:54, 0:07 (.01km) Cf Mon, was 20s, 30s, 40s, 60s slower each km - or put it another way on Mon I pushed harder and harder each km.

Tuesday May 5, 2020 #

Rogaining 2:05:53 [2] 11.1 km (11:20 / km)
shoes: Bullers

Testing mini rogaine course Avalon. Cold and showery but just escaped downpour shortly after.

Monday May 4, 2020 #

Running 30:23 [4] 4.0 km (7:36 / km) +140m 6:28 / km
shoes: Vasque Grand Traverse #2

Home block. Felt good and took another minute off (half of it in the last km). Splits 8:31, 6:05, 8:51, 6:56 (0.97km)

Saturday May 2, 2020 #

Running 1:12:02 [3] 7.8 km (9:14 / km) +140m 8:28 / km
shoes: Vasque Grand Traverse #2

Two bridges. Feeling sluggish so took it easy - 2.6-ish and was still a struggle up the hill. Quite long waits at traffic lights nearly 2min total. Surprised that time v similar to last couple of runs on this cct. Splits 9:43, 8:28, 9:12, 8:09. 8:01, 8:13, 12:26, 7:51 (0.85km).

Friday May 1, 2020 #

Running 31:23 [3] 4.0 km (7:51 / km) +140m 6:41 / km
shoes: Vasque Grand Traverse #2

Home block. Pushed a bit harder say 3.7 and got the time down a bit. Splits 8:39, 6:12, 9:04, 7:21, 0:07 (.00km!) 1+min faster than Tue. The overage at the end was diff so not directly comparable but looks like 15+sec off each km. Cadence 170 down Pomare 160 on flat and down Matuhi. Good.

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