Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 28 days ending Feb 28, 2006:

activity	#	time	miles		km		+m
Orienteering	5	9:56:30	27.1	(22:01)	43.61	(13:41)	1015	56 /	61c	91%
Hiking	4	6:40:00	15.22	(26:17)	24.5	(16:20)	405
Trail running	3	2:40:00	9.01	(17:45)	14.5	(11:02)		9 /	9c	100%
Gym workout (wts etc)	2	1:30:00
Road running	3	1:00:00	5.47	(10:58)	8.8	(6:49)	50
Road Biking	1	25:00	5.59	(4:28)	9.0	(2:47)
Total	12	22:11:30	62.39		100.41		1470	65 /	70c	92%

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Sunday Feb 26, 2006 #

Hiking (Field checking) 2:15:00 [1] *** 7.5 km (18:00 / km) +40m 17:32 / km

Field checking for map

C • Very mysterious 7

Road running 15:00 [3] 1.8 km (8:20 / km)

Road run to get heart rate up after field checking outing

Saturday Feb 25, 2006 #

Hiking (Field checking) 2:35:00 [1] *** 9.0 km (17:13 / km) +90m 16:24 / km

Field checking for map

Hiking 30:00 [2] 2.5 km (12:00 / km) +25m 11:26 / km

Fast walk around KAbbott with Lori

Thursday Feb 23, 2006 #

Hiking 55:00 [1] ** 3.5 km (15:43 / km) +100m 13:45 / km

field checking work

Monday Feb 20, 2006 #

Orienteering race 2:21:00 [4] *** 10.0 km (14:06 / km) +275m 12:24 / km
spiked:23/25c

Extreme O at Georgia Navigator Cup. Joined forces with Pete (who did the navigation), I did the crawls into culverts and all cold water stuff. Light rain made visibility with glasses a little tricky at times. Fun run ; dropped off rope bridge for a short swim to clean up !

C • Fun race 6

C • Are you an ice dancer? 1

Hiking warm up/down 25:00 [2] 2.0 km (12:30 / km) +150m 9:05 / km

warm up walk to start for Extreme O

Sunday Feb 19, 2006 #

Orienteering race 44:30 [4] *** 4.31 km (10:19 / km) +175m 8:35 / km

Good run at Georgia Navigator Cup on Green Y (M50+); slight bobble on control #1 (45 second) then smoked the way round the rest of the course. Nice running terrain. Caught and passed several earlier starters. Initially they scored my card as MSP to my horror whenn I checked results . They rechecked and found all was well. Too bad i didn't run so well on the Sat. Final results : 1st place M50+ on day 2, 4th place M50 for the 2 days )

C • good run! 4

Trail running warm up/down 25:00 [3] 1.5 km (16:40 / km)

Warm up / cool down for GNC

Green Day 2 - Splits

Saturday Feb 18, 2006 #

Event: GEORGIA NAVIGATOR CUP

Orienteering 1:28:00 [4] *** 5.4 km (16:18 / km) +135m 14:29 / km
spiked:11/13c

Good run < 10 mins/km for 1-9 with one small wobble on #8 . Overconfidence set in with major parallell error on #10 costing me about 30 mins . Moderate - light rain made it a little damp.

C • oh well, 2

Trail running warm up/down 15:00 [3] 1.0 km (15:00 / km)

warm up cool down for GNC

Green Y Day 1 - Splits

Tuesday Feb 14, 2006 #

Gym workout (wts etc) 55:00 [4]
ahr:140 max:162

X trainer 35 mins ;wts 10 ;treadmill sprint 10 mins

C • doesnt look like a taper.... 5

Sunday Feb 12, 2006 #

Note

MNOC Nerstrand Winter meet

Orienteering race 1:23:00 [4] *** 7.4 km (11:13 / km) +150m 10:11 / km
spiked:15/16c

MNOC meet at Nerstrand . about 4' of snow on the ground but good running in shoes . I failed at the Micro O (got the flag on NW and not W of the hill top) so had a 5 min penalty. It was a good coruse with 1 micor O control and a 3 control score box to break up the "follow the tracks in the snow folks" . I ran my own course . Only time I followed anyones tracks was if they got across the river without breaking through the ice.

Orienteering (Control pick up) 1:00:00 [3] *** 4.5 km (13:20 / km) +100m 12:00 / km
spiked:7/7c

Control pick up at Nerstrand N part; no compass, read contours only for terrain association practice

Saturday Feb 11, 2006 #

Orienteering (Field checking) 3:00:00 [2] *** 12.0 km (15:00 / km) +180m 13:57 / km

Field checking (jog/walk/run) at location X for future MNOC event

Road Biking 25:00 [2] 9.0 km (2:47 / km)

Road bike to pick up car from shop . Cold head wind ! 20 deg F but sunny . unfortunately there was $600 bill at dealer for new ignition module !

Friday Feb 10, 2006 #

Gym workout (wts etc) 35:00 [3]

Quick session at the YMCA 25 X trainer 10 treadmill

Road running 10:00 [2] 1.0 km (10:00 / km)

Quick jog up hill to Excel Center from remote parking (free) ... late and wanted to get to the lacrosse game (Lori and group singing national anthem so would not be good to be late !)

Sunday Feb 5, 2006 #

Road running 35:00 [3] 6.0 km (5:50 / km) +50m 5:36 / km

run around neighbourhood w/hills with Lori .. Cold but bright and sunny

C • You're barely ahead of me 1

Saturday Feb 4, 2006 #

Trail running 2:00:00 [2] 12.0 km (10:00 / km)
spiked:9/9c

Run arround N and W of lake elmo regional park. Nice buckthorn removal going on / done S of modern campgrounds ...nice new open oak savannah with nice topo features. Circled around to by boat launch then went to wooded area in N just W of horse campground . Lots of topography in there and some of the surrounding fileds are no longer farmed. Ran along snow mobile trail at N and W of the park. No snow mobiles ...~ 2 - 3 in of snow. Went along S boundary ...then did some "off trail" POC points in random way R, I, H, G , A, O, E, Y,F .

Nice sunny day.

C • Lake Elmo 3

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