Training Log Archive: gruverIn the 7 days ending Nov 16, 2019:
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Saturday Nov 16, 2019 #
Running race 30:45 [4] 5.0 km (6:09 / km)
shoes: Vasque Grand Traverse
Lower Hutt Parkrun. Breathing hard from the start, maybe on a plateau. Strong N wind didnt help either. Splits 5:52, 5:45, 5:53, 6:38, 6:37
Friday Nov 15, 2019 #
Biking 15:00 [3] 1.7 km (8:49 / km) +140m 6:15 / km
shoes: Specialised #2
Std downtown excursion. Easy. kept out of lowest gear. In fact used 3rd-lowest up T Road (was either 10:10 or 11:10, most likely the latter).
Thursday Nov 14, 2019 #
Biking 14:30 [3] 1.7 km (8:32 / km) +140m 6:02 / km
shoes: Specialised #2
Std downtown excursion. 2-3kg load on way up, effort maybe 3.2. (Going orienteering later.) Think I stayed out of lowest gear on the way up, but on Matuhi at the start I used bottom. T Road climb 10:30.
Orienteering race 35:58 [3] 3.4 km (10:35 / km)
shoes: Jalas Black FLX #2
O-Max Wgtn Botanical Gardens. Felt tired. Circles and numbers hard to see as always. Map 1:4000!!! But an excellent two-loop plus common final course. Even more tired afterwards.
Wednesday Nov 13, 2019 #
Running 1:11:50 [3] 8.0 km (8:59 / km) +140m 8:15 / km
shoes: Vasque Grand Traverse
Two bridges. Splits 9:23, 8:06, 9:20, 7:56, 7:53, 8:00, 12:38, 8:32 (0.93km). Per km 1-1.5mpk slower than usual, which is 56-61min for this run. Over 2min slower up lower Tirohanga and one sixth slower overall. Felt a bit short of breath but guess its longer than I have been doing for a while.
Tuesday Nov 12, 2019 #
Running 30:57 [4] 4.0 km (7:44 / km) +140m 6:35 / km
shoes: Vasque Grand Traverse
Home block. Effort abt 3.5. Easy until bot T Rd (6 steps/breath cycle) then tried to be steady. 4 steps/breath up hill, so maybe effort was a bit higher than 3.5. Cadence av159, could speed up. Splits 8:07, 6:25, 8:56, 7:29.
Sunday Nov 10, 2019 #
MTBO 1:21:33 [4]
shoes: Specialised #2
NZ MTBO Champs Long Distance, Cougar Park Tokoroa. First M70.