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Training Log Archive: gruver

In the 7 days ending Nov 9:

activity # timemileskm+m
  MTBO2 1:54:11 10.25 16.5 350
  Orienteering1 39:33 2.98(13:16) 4.8(8:14)
  Running1 32:25 2.49(13:03) 4.0(8:06) 140
  Biking2 29:00 2.11(13:44) 3.4(8:32) 280
  Total5 3:35:09 17.83 28.7 770

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Saturday Nov 9 #

MTBO race 44:37 [4] 10.0 km (4:28 / km)
shoes: Specialised #2

NZ MTBO Champs Middle, Rotorua Lakefront, Dog-walking area and up Nursery Road.. First M70

MTBO 16:38 [4]
shoes: Specialised #2

NZ MTBO Champs Sprint, Tui Ridge. First M70

Thursday Nov 7 #

Biking 14:30 [4] 1.7 km (8:32 / km) +140m 6:02 / km
shoes: Specialised #2

Std downtown excursion. Effort prob 3.75, but had to use bottom gear. Est had 10kg of groceries. Tried to record uphill time but forgot the start. Suspect 11min.

Wednesday Nov 6 #

Orienteering race 39:33 [4] 4.8 km (8:14 / km)
shoes: Jalas Black FLX #2

O-Max St Pats Silverstream. Dist was beeline, est 5.6 actual, which is 7mpk. That's OK given 350m of long grass which was a walk for me (extra 2min). Nav good (minor miss when gaps in veg werent as mapped.)

Tuesday Nov 5 #

Running 32:25 [3] 4.0 km (8:06 / km) +140m 6:54 / km
shoes: Vasque Grand Traverse

Home block before breakfast. Effort on the low side of 3. Nice cool temp, expecting more unseasonably warm weather today. Splits 8:27, 6:10, 9:21, 8:27. First hamstring stretch for several weeks, unusually left was less flexible than the right.

Biking 14:30 [3] 1.7 km (8:32 / km) +140m 6:02 / km
shoes: Specialised #2

Std downtown excursion. Eqvt time and dist. Effort on the low side of 3, think I was in the lowest gear at times.

Sunday Nov 3 #

MTBO 52:56 [3] 6.5 km (8:09 / km) +350m 6:25 / km
shoes: Specialised #2

Practice course on Mt Vic. Had put out 10 of the 14 ribbons so had a bit of advantage. 2 other participants. Shifting really well after scraping out some gunk from cluster and jockey wheels - chain seems quieter too.

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