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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gruver

In the 7 days ending Mar 30:

activity # timemileskm+m
  Mapping1 4:26:00 12.86(20:41) 20.7(12:51) 200
  Orienteering2 2:48:27 7.95(21:11) 12.8(13:10)
  Running3 1:23:02 8.08(10:17) 13.0(6:23) 280
  Biking1 45:00 4.97(9:03) 8.0(5:38) 140
  Total5 9:22:29 33.86(16:37) 54.5(10:19) 620

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Saturday Mar 30 #

Running race 25:50 [4] 5.0 km (5:10 / km)
shoes: Vasque Grand Traverse

Lower Hutt Parkrun. After good runs midweek was expecting a good run and got it, best since last April. A slow 1st km due to number of runners (255) but OK after. Splits 5:29, 5:08, 5:05, 5:14, 4:54. 3rd best age score of 70.0%

Mapping 4:26:00 [1] 20.7 km (12:51 / km) +200m 12:15 / km
shoes: Specialised #2

Tunnel Gully and Kaitoke Hill. Mostly by bike tho walked quite a few uphills to keep effort down.

Friday Mar 29 #

Orienteering 1:30:00 [1] 6.0 km (15:00 / km)
shoes: Bullers

1. putting ribbons at HVHS 2. shadowing at Chainsaw 3. getting ribbons at HVHS. Training sessions went well and grateful parent supplied pizza.

Thursday Mar 28 #

Biking 45:00 [2] 8.0 km (5:38 / km) +140m 5:10 / km
shoes: Specialised #2

Downtown excursion, extended to beachfront and Hikoikoi. Dist and time pure guesses

Running 30:07 [3] 4.0 km (7:32 / km) +140m 6:24 / km
shoes: Vasque Grand Traverse

Home block, immed after ride and quite easy, maybe even under 3 effort, surprised it wasn't 32-ish, rather almost sub 30. Splits 8:36, 5:53, 8:29, 7:09. Splits seemed to come up late and recorded dist was only 3.98, its usu a bit over 4.00. Cadence 160-170 on flat and dhill, pretty const 159-160 uhill, overall 163

Tuesday Mar 26 #

Running 27:05 [4] 4.0 km (6:46 / km) +140m 5:46 / km
shoes: Vasque Grand Traverse

Home block. Managed a good effort (prob 3.8) after 1st aid course in a classroom all day. Splits (they seemed to come up early) 7:23, 5:21, 7:25, 6:37, 0:19 (0.04km) Cadence av 167, btwn 170-175 dhill and along the flat. Looked back and its the best since 6 Sep 18 (26:55) which was best since PB of 18 May 18 (26:20ish). Most runs have been over 30, with a few in the 29's and a handful below that. Weather overcast and warm, bit of a breeze but not so you'd notice. Could do better on cadence!!

Sunday Mar 24 #

Orienteering race 1:18:27 [3] 6.8 km (11:32 / km)
shoes: Jalas Black FLX #2

OY2 Fusilier. Pleased with physical run following yesterday's exertions, but a big miss on #3 in a lumpy area with multiple knolls and depressions. Thought I had a good high-ground attack point, wonder where I was?? Then didn't relocate well. Distance was planner's beeline, but prob not more than 10% extra distance.

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