Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 28 days ending Feb 28, 2014:

	activity	#	time	miles		km		+m
	Hiking	8	18:10:00	26.33	(41:24)	42.38	(25:43)	1150
	Swimming	16	8:36:18	14.76		23.75
	White water rafting	1	3:45:00	15.53	(14:29)	25.0	(9:00)
	Kayaking	1	2:15:00	3.0	(45:00)	4.83	(27:58)
	Orienteering	1	1:59:33	7.06	(16:56)	11.36	(10:31)	194	19 /	20c	95%
	Misc Outdoor activities ( sailing , etc)	1	45:00
	Treadmill	2	41:08	4.19	(9:48)	6.75	(6:06)	195
	Total	29	36:11:59	70.88		114.07		1539	19 /	20c	95%
averages - weight:153.2lbs

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Friday Feb 28, 2014 #

7 AM

Swimming 27:00 [3] 1.25 km (21:36 / km)

200y br + 200y ba + 200y fr
3 x (100 y free sprint (125,128,129) + 100 y slow br)
150 y warmdowm

Wednesday Feb 26, 2014 #

6 PM

Swimming 22:50 [3] 1.2 km (19:02 / km)
weight:153.4lbs

Monday Feb 24, 2014 #

7 AM

Swimming 28:00 [3] 1.3 km (21:32 / km)

Sunday Feb 23, 2014 #

8 AM

Treadmill 21:00 [3] 3.5 km (6:00 / km) +95m 5:17 / km
ahr:127 max:142

9 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)

4 PM

Misc Outdoor activities ( sailing , etc) (Snow shoveling ) 45:00 [2]

Saturday Feb 22, 2014 #

Swimming 35:00 [3] 1.63 km (21:32 / km)

Friday Feb 21, 2014 #

8 AM

Swimming 33:00 [3] 1.63 km (20:18 / km)

Thursday Feb 20, 2014 #

7 AM

Swimming 35:00 [3] 1.63 km (21:32 / km)

Wednesday Feb 19, 2014 #

7 AM

Swimming 32:00 [3] 1.5 km (21:20 / km)
weight:153lbs

Tuesday Feb 18, 2014 #

7 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)

Sunday Feb 16, 2014 #

Event: MNOC Nerstrand Woods State Park

7 AM

Swimming 40:00 [3] 1.83 km (21:53 / km)
weight:153.1lbs

12 PM

Orienteering race 1:29:21 *** 9.03 km (9:54 / km) +156m 9:07 / km
spiked:16/17c shoes: Ice bugs

MNOC Nerstrand Winter Score O- ran the S part first with packed snowmobile trails and short sections off trail in moderately deep (12" snow, which was quite firm in places), then tackled the N part (off trail (since no travel on ski trails) . Finished with a '5' effort run in soft snow uphill to get back in time ... nearly upchucked at finish but made it with 29 seconds to spare . 2nd place with 1 control less and 2 minutes longer than Andrei

Order: 209,212,218,214,216,215,217,213,220,221,219,211,222,210,202,203,208

17 out of 22

C • awesome 2

Orienteering (control retrieval) 30:12 [2] *** 2.34 km (12:55 / km) +38m 11:57 / km
spiked:3/3c shoes: Ice bugs

control retrieval - L hip was hurting so walked /jogged a little

Saturday Feb 15, 2014 #

5 PM

Treadmill 20:08 [3] 3.25 km (6:12 / km) +100m 5:22 / km
ahr:125 max:48

Swimming 41:00 [3] 1.87 km (21:53 / km)
weight:153.2lbs

Friday Feb 14, 2014 #

5 PM

Swimming 42:00 [3] 2.0 km (21:00 / km)

Thursday Feb 13, 2014 #

8 AM

Swimming 43:28 2.0 km (21:44 / km)

200y br + 200y ba + 200y fr to warm up
600 y free
3 x (100 y fr sprint (127,129 129) + 100 y br ) on 4:00 for each set
400y warm down

Monday Feb 10, 2014 #

2 PM

Swimming 42:00 [3] 2.0 km (21:00 / km)

downtown Y since White Bear Y was closed due to mechanical issues

Sunday Feb 9, 2014 #

Swimming 10:00 [3] 0.5 km (20:00 / km)

Swim in hotel pool before packing our bags and heading home. Awesome pool with swim up bar, volcano view , and tropical flowers and birds everywhere

Saturday Feb 8, 2014 #

10 AM

Hiking 5:30:00 [3] 7.0 km (47:09 / km) +500m 34:44 / km

Hike from Arenal observatory ( checked out seismograph and pictures of previous eruptions) to Cerro Chato volcanic crater lake and then on to LaFortuna waterfall (30 m high) . Very rough steep and muddy trail through the tropicalrain forest

4 PM

Swimming 15:00 [3]

Swimming in the pool at the base of the La fortuna waterfall. The flow and drop of approximately 30 meters made the whole 50m diameter pool one big washing machine. Lots of fun provided you stayed out of the actual impact area ( deadly)

Friday Feb 7, 2014 #

3 PM

Hiking 20:00 [1] 5.0 km (4:00 / km) +200m 3:20 / km

Arenal hanging bridges hike through various levels of tropical rainforest . Highest bridge was 55 meters above forest floor and 100 meters long. Very interesting experience

Followed this with 2 hrs at Ecothermal hot springs soaking and drinking with Mike, Julia and Lori

Thursday Feb 6, 2014 #

3 PM

Hiking 2:00:00 [3] 6.0 km (20:00 / km) +200m 17:09 / km

Arenal Volcano National Park hike to the 1992 lava flow about 3 km and 2000' below the summit of the almost perfect 45 degree cone of Arenal

Wednesday Feb 5, 2014 #

8 AM

Hiking 3:30:00 [1] 5.0 mi (42:00 / mi) +200m 37:21 / mi

Hiking in Monteverde Cloud Rain Forest park and around Monteverde

Bird watching with Mike, Julia and Lori and guide. Then back and forth from hotel to town (2x)

Interesting town and very interesting national park with a tremendous variety of bird life (saw 30 different bird types)

C • Nice 5

Tuesday Feb 4, 2014 #

5 AM

Hiking 2:30:00 [1] 3.0 mi (50:00 / mi) +50m 47:32 / mi

Hike to Butterfly gardens and back from hotel . Then night bird watching hike . Saw many sleeping birds plus an owl, and 2 tarantulas.

Monday Feb 3, 2014 #

6 AM

Hiking 1:00:00 [2] 4.0 km (15:00 / km)

Before breakfast walk in the forest with Mike and Julia

10 AM

Kayaking 2:15:00 [2] 3.0 mi (45:00 / mi)

Kayak through the channels deep in tropical rainforest in Tortuguero National Park in Costa Rica with Mike and Julia

Saw several small Caiman crocodiles very close up 3' or less away plus monkeys, herons and macaws

2 PM

Hiking 1:50:00 [2] 5.0 km (22:00 / km)

Walk along beautiful Tortutuguero beach with Julia and Lori

Sunday Feb 2, 2014 #

2 PM

Hiking 1:30:00 [2] 2.5 km (36:00 / km)

Hiking along the wild beach at tortuguero with Mike , Julia and Lori

C • I like the transition from Thursday to Sunday 4

Saturday Feb 1, 2014 #

10 AM

White water rafting 3:45:00 [3] 25.0 km (9:00 / km)

Pacuare river white water rafting with Mike, Julia, Lori,

Awesome class III/iV rapids every 100meyers with lush Costa Rican rain forest on all sides . very remote no roads for 25 Kim . Riverside lunch and great guide

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