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Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:22:53 9.78(14:37) 15.74(9:05) 11029 /30c96%
  Hiking2 1:20:00 3.25(24:37) 5.23(15:18) 18
  Road Biking1 42:09 10.21(4:08) 16.43(2:34) 115
  Swimming1 35:39 1.14(31:22) 1.83(19:29)
  Total6 5:00:41 24.38(12:20) 39.23(7:40) 24429 /30c96%
averages - weight:154.4lbs
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Wednesday Apr 25 #

9 AM

Hiking 40:00 [2] 1.75 mi (22:52 / mi) +18m 22:09 / mi

hike along Missouri river bank with Lori and little George in stroller (asleep for 2nd half)

Tuesday Apr 24 #

Hiking 40:00 [1] 1.5 mi (26:40 / mi)

hike with Lori and little George in stroller along the Katy trail

Sunday Apr 22 #

Swimming 35:39 [3] 1.83 km (19:29 / km)
weight:154.4lbs

400y br 211,212,207,204
400y ba 149,152,155,155
600y fr 135,146,146,149,149, 146
600y fr w fins 128,131, 132, 129,132,123
4 PM

Road Biking (Specialized roubaix) 42:09 [3] 10.21 mi (4:08 / mi) +115m 3:59 / mi

Out to gateway Via post office . Several patches of snow and ice coevering the trail East of Jamaca . Back via Hwy 12. 62 deg F !

Saturday Apr 21 #

1 PM

Orienteering race 57:46 [4] *** 7.0 km (8:15 / km) +50m 7:58 / km
spiked:16/17c shoes: Inov Oroc 340 - yellow

MNOC Lake Maria

a sunny day with lots of snow melt so trails were very sloppy and all depressions had lots of melt water. N facing slopes still had 4" snow

A good run but a little wide for #3 maybe 20 s lost, 11-12 took longer loopy route to N maybe lost 10 sec? , 16-17 a little wide to the N because of water would have been better to S ~ 50 s lost .

Good run

Friday Apr 20 #

7 AM

Orienteering (hanging controls) 1:08:21 [3] *** 6.65 km (10:17 / km) +46m 9:56 / km
spiked:12/12c shoes: Ice bugs

hanging controls at L Maria for sat meet. early start 7 am at the park. Lots of bird noise and several big sand cranes

Orienteering (hanging controls) 16:46 [3] 2.09 km (8:01 / km) +15m 7:44 / km
spiked:1/1c shoes: Ice bugs

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Training Targets

Mar 11 – Nov 25 (260d)
road biking
Road Biking 1750mi
actual:61.1mi3%
projected:345.1mi19%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:55.4mi36%
projected:175.9mi117%

Jan 1 – Dec 31 (365d)
trail run
Trail running 100mi
actual:36mi36%
projected:114.3mi114%

Jan 1 – Dec 31 (365d)
all exercise
Total 450:00:002500mi500c
actual:129:49:3828%444.1mi17%183c36%
projected:412:03:3791%1409.5mi56%581c116%

Jan 1 – Dec 31 (365d)
Orienteering
Orienteering 150mi500c
actual:58.8mi39%183c36%
projected:186.6mi124%581c116%

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