Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Road Biking2 4:22:00 61.75(4:15) 99.38(2:38) 534
  Kayaking1 3:18:57 14.32(13:54) 23.05(8:38)
  Swimming5 2:46:10 4.97(33:26) 8.0(20:46)
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Total8 11:27:07 81.04 130.42 534
averages - weight:149.2lbs
«
4:09
0:00
SuMoTuWeThFrSa

Friday Jul 20 #

Swimming 36:30 [3] 1.8 km (20:17 / km)
weight:148.5lbs

rainy morning at Shoreview Y
steady cruise
400m br
600m fr
600m fr w fins
100m ba w fins
50m br
50 m fr sprint 47

Thursday Jul 19 #

8 AM

Swimming 36:00 intensity: (27:00 @3) + (9:00 @4) 1.8 km (20:00 / km)
weight:148.5lbs

400m br 940
600m fr. 1214
600m fr w fins on 2 min 133,137,137,137,136,133
100m ba
50br
50 free sprint 51

Wednesday Jul 18 #

10 AM

Kayaking 3:18:57 [3] 14.32 mi (13:54 / mi)

Snake river from Ford Bridge to hwy 3. Nice sunny day . River was quite high 4' on the bridge gage and ~750 cfs on hwy 3 after recent rains . Only the tips of sand bars visible in a few places.

Road Biking (trek rockhopper) 50:13 [3] 10.47 mi (4:48 / mi) +80m 4:41 / mi

mostly gravel - only 1 car on hwy 3 and 1 car later on gravel road so very quiet. Nice S wind to power me along

Tuesday Jul 17 #

7 AM

Swimming 31:25 [3] 1.5 km (20:57 / km)
weight:149.3lbs

early swim at Shoreview before Bridging
400m br 10.06
500m fr 10.07
500m fr w fins 908
100m ba legs only

Monday Jul 16 #

8 AM

Road Biking (specialized roubaix) 3:31:47 [3] 51.28 mi (4:08 / mi) +454m 4:01 / mi

50 mile loop : out to Square Lake via Gateway then to Stillwater via cty rd 11, over St Croix and back to Stillwater for lunch. Then back via Brown's creek to N St Paul (with liter patrol - 1 item only) and back via S shore of White Bear Lake
10 AM

Swimming 11:00 [3] 0.5 km (22:00 / km)

short swim at Square Lake

Sunday Jul 15 #

9 AM

Swimming 51:15 intensity: (49:00 @3) + (2:15 @4) 2.4 km (21:21 / km)
weight:150.5lbs

cruise + short sprints at end. sunny morning
400m br 230 pace
800m fr 210 pace
800m fr w fins 155 pace
100m ba legs only w fins
3 x (50m br slow + 50m fr sprint 47,47,48)
11 AM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 1:00:00 [2]

« Earlier

Recent Comments

more...

Next Up

Training Targets

Jan 6 – Nov 1 (300d)
Kayaking 150mi
actual:96.7mi64%
projected:147.2mi98%

Mar 11 – Nov 25 (260d)
road biking
Road Biking 1750mi
actual:517mi29%
projected:1010.7mi57%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:86.1mi57%
projected:155.5mi103%

Jan 1 – Dec 31 (365d)
trail run
Trail running 100mi
actual:71.4mi71%
projected:129mi129%

Jan 1 – Dec 31 (365d)
all exercise
Total 450:00:002500mi500c
actual:245:20:5254%1117mi44%283c56%
projected:443:19:3598%2018.4mi80%511c102%

Jan 1 – Dec 31 (365d)
Orienteering
Orienteering 150mi500c
actual:85mi56%283c56%
projected:153.6mi102%511c102%

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Jul 21
Jul 14
Jul 7
Jun 30
Jun 23

Week
Ending
Training hours by activity
0123456789101112
13
Jul 21
Jul 14
Jul 7
Jun 30
Jun 23

Week
Ending
Training miles by activity
051015202530354045505560657075808590
95
Jul 21
Jul 14
Jul 7
Jun 30
Jun 23

all weeks | months | years | as calendar