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Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:54:14 14.04(12:25) 22.59(7:43) 49743 /43c100%
  Swimming3 1:40:44 2.96(34:03) 4.76(21:10)
  Trail running3 1:03:18 7.03(9:00) 11.31(5:36) 34
  Road Biking1 31:44 7.46(4:15) 12.01(2:39) 61
  Total8 6:10:00 31.49(11:45) 50.67(7:18) 59243 /43c100%
averages - weight:147.7lbs
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Sunday Nov 19 #

9 AM

Orienteering race 2:20:17 [4] *** 17.48 km (8:02 / km) +386m 7:14 / km
spiked:25/25c shoes: Inov Oroc 340 - yellow

Possum Trot XVIII at Blue and Gray park on East side of Kansas City with Pete W and Jim M from MNOC

Sunny cool morning 34 deg for the start .

Good long course ran much of way with Mike E just behind the lead 3 . Messed up angle around 16 so that took the edge off my pace . Clean run skipped 22 .

Drew ahead of Mike after 24 and finished about2 mins ahead
With4th place .

Saturday Nov 18 #

12 PM

Orienteering 23:09 [3] ** 3.3 km (7:01 / km) +72m 6:20 / km
spiked:11/11c shoes: Inov Oroc 340 - yellow

Pre possum OK long sprint at Heartland Center . Good run . A couple of micro bobbles of 5 seconds or so . 1st place

Orienteering 10:48 [3] ** 1.82 km (5:56 / km) +39m 5:22 / km
spiked:7/7c shoes: Inov Oroc 340 - yellow

Prepossum OK at Heartland Center.
Short course . 1st place . Good run some repeat legs and controls from the long.

Thursday Nov 16 #

9 AM

Trail running 20:40 [4] 3.8 km (5:26 / km) +12m 5:21 / km
shoes: Hoka Challenger ATR

10 AM

Swimming 31:25 [3] 1.46 km (21:31 / km)
weight:148lbs

300y br
300y ba
500y fr
500y fr w fins

Wednesday Nov 15 #

8 AM

Trail running 19:23 [4] 3.77 km (5:09 / km) +10m 5:05 / km
shoes: Hoka Challenger ATR

Morning run thru Katharine Abbott

Road Biking (specialized roubaix) 31:44 [3] 7.46 mi (4:15 / mi) +61m 4:09 / mi

32 deg F and strong W wind ... with gloves and windproof top nice ride
10 AM

Swimming 34:50 [3] 1.65 km (21:07 / km)
weight:146lbs

300y br
300y ba
600y fr
600y fr w fins

Tuesday Nov 14 #

9 AM

Swimming 34:29 [3] 1.65 km (20:54 / km)
weight:149lbs

300y br
300y ba
600y fr
600y fr w fins
4 PM

Trail running 23:15 [3] 3.75 km (6:12 / km) +12m 6:06 / km
shoes: Salomon XA black

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Training Targets

Jan 1 – Dec 31 (365d)
Overall
Total 450:00:002500mi
actual:448:39:3299%2654.7mi106%
projected:505:26:01112%2990.7mi119%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:140.2mi93%
projected:157.9mi105%

Jan 1 – Dec 31 (365d)
Kayak
Kayaking 150mi
actual:154.6mi103%
projected:174.2mi116%

Jan 1 – Dec 31 (365d)
Trail running
Trail running 100mi
actual:99.5mi99%
projected:112.1mi112%

Jan 1 – Dec 31 (365d)
Orienteering 150mi500c
actual:209mi139%689c137%
projected:235.4mi156%776c155%

Jan 1 – Dec 31 (365d)
biking
Road Biking 1750mi
actual:1759.7mi100%
projected:1982.4mi113%

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