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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Swimming11 11:32:00 8.15 13.11 5
  Kayaking6 4:02:34 9.31(26:03) 14.99(16:11) 35
  Mtn Biking1 3:00:00 14.0(12:51) 22.53(7:59)
  Orienteering2 2:15:15 5.81(23:18) 9.34(14:29) 16118 /19c94%
  Yoga1 1:30:00
  Hiking3 1:30:00 4.0(22:30) 6.44(13:59)
  Cave tubing1 45:00 1.5(30:00) 2.41(18:38)
  muscle specific exercises2 30:00
  Trail running1 30:00 1.86(16:06) 3.0(10:00) 10
  Total25 25:34:49 44.63 71.83 21118 /19c94%

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Wednesday Feb 29, 2012 #

7 AM

muscle specific exercises (PT for knee) 15:00 [2]

Tuesday Feb 28, 2012 #

7 AM

muscle specific exercises (PT for knee) 15:00 [2]

New physical therapy program for strengthening the L knee

Sunday Feb 26, 2012 #

Event: MNOC - Nerstrand State Park
 
9 AM

Orienteering (hanging flags) 1:03:00 [1] 3.42 km (18:26 / km) +85m 16:24 / km
spiked:6/6c shoes: Ice bugs

hanging controls for MNOC Nerstrand meet .. tried to walk in round about way to the controls so as not to show tracks . Woods were very open and in discussion with the park employees they indicated they had done a lot of buckthorn removal (particularly targetting the big seeders) and also some spraying of the garlic mustard. Good turnout (52 cards) on a nice 34 deg F windy day with 1 to 2" of snow on the ground at most
C • buckthorn 3
5 PM

Swimming 33:00 [3] 1.6 km (20:37 / km)

downtown Y on way back from Nerstramd 8 x (100m br + 100m fr)

Sunday Feb 19, 2012 #

1 PM

Orienteering (walk) 1:12:15 [1] 5.93 km (12:12 / km) +76m 11:27 / km
spiked:12/13c

contours only OTNT set by Todd in the open prairie of the NW part of L Elmo. Great exercise on a 40 deg F day with no snow on the ground.

Was a little short on #13 but otherwise read contours pretty well

Monday Feb 13, 2012 #

6 AM

Kayaking 39:53 [3] 3.34 km (11:56 / km) +24m 11:32 / km

sunrise kayak in singles around the whole island with Julia.
Big swells on the south side
10 AM

Swimming (snorkeling) 1:10:00 [2] 1.3 km (53:51 / km)

Last days snorkel off the NE side of Lighthouse Caye lots of good photos with my new underwater camera

Sunday Feb 12, 2012 #

6 AM

Yoga 1:30:00 [2]

Sunrise yoga session at Lighthouse Caye w Lori and very good instructor resident at the camp

Worked out a lot of kinks
9 AM

Swimming (snorkeling) 1:20:00 [3] 0.9 km (1:28:53 / km)

Snorkel around the east point area. We had an excellent guide who really knew his fish species
2 PM

Trail running 30:00 [3] 3.0 km (10:00 / km) +10m 9:50 / km

Run to west point and back twice
3 PM

Swimming (snorkeling) 1:05:00 [3] 1.5 km (43:20 / km)

Snorkel at west point . Strong current so it was a good workout
4 PM

Kayaking 1:02:41 [3] 3.2 km (19:35 / km) +11m 19:15 / km

Kayak due NE straight into trade wind and waves to the wreck about 1.2 miles N of Lighthouse Caye . Waves crashing on the barrier reef were 10 to 15 footers, was hard work going upwind and very easy coming back (3x faster) and a fun downwind ride

Saturday Feb 11, 2012 #

3 PM

Kayaking 1:00:00 [2] 1.5 mi (40:00 / mi)

After getting up at 545am 1 boat ride to San Pedro at dawn (saw 3 dolphins), another boat ride 25 miles to Belize city, taxi then a third boat ride 60 miles off shore we arrived at the tropical paradise of Lighthouse Caye .

First order of business was to get familiar with the double kayaks (practice wet exit and reentry ) and then we went for a short paddle on the N side of the island
4 PM

Hiking 45:00 [1] 1.5 mi (30:00 / mi)

Hiking w Lori around Lighthouse Caye from east point to west point and the red footed booby bird colony (about 2000 birds )

Friday Feb 10, 2012 #

Swimming 15:00 [3] 0.3 km (50:00 / km) +5m 46:09 / km

Early morning "lap" swim w/L. Did the water slide also so logged some climb
C • Awesome 2

Swimming (snorkeling) 1:45:00 [2] 3.0 km (35:00 / km)

2 sessions

Session w Lori - free snorkel then later by myself and towing the kayak out at the main reef. Saw 1 big nurse shark which checked me out at about 20 feet range .
Saw baby sea turtle and mother and a couple of barracudas

Thursday Feb 9, 2012 #

Swimming (snorkeling) 1:00:00 [1] 0.5 km (2:00:00 / km)

Snorkel at Hol Chan (a cut in the reef) marine reserve

Lots of larger fish , stingrays and some turtles. Got lots of good pix on my new digital underwater camera

Then moved on to shark and stingray alley where we fed the sharks, groupers and stingrays whilst snorkeling amongst them. Only nurse sharks but several of them ..up to 6 feet long. They had a very rough skin

Then sailed off to Caye Caulker for lunch

Wednesday Feb 8, 2012 #

Note

Day trip to the mainland. Boat ride to town and then quick flight (15 min) to the tiny municipal airstrip on the edge of the bay. Drive through the Belizean countryside to Xinantunich mayan ruins (very interesting) then after lunch to the cave tubing which was a blast

Back to the island with a quick (4min) hop from the municipal airstrip to the international airport to pick up 2 folks and then back to the island for dinner

Cave tubing 45:00 [1] 1.5 mi (30:00 / mi)

Awesome cave tubing ....down clear fast stream through limestone cave and then through the jungle. Saw a nice toucan

Hiking 25:00 [1] 1.0 mi (25:00 / mi)

Hike thru jungle and river to tubing put in

Tuesday Feb 7, 2012 #

Swimming (snorkeling) 20:00 [3] 0.5 mi (39:59 / mi)

Quick trip in the afternoon by myself . No current so free snorkeled ...no fins just snorkel and mask

Lots of fish around
11 AM

Kayaking 35:00 [2] 1.75 mi (20:00 / mi)

2 trips out to the reef. One in the am and one in pm

Swimming (snorkeling) 1:30:00 [3] 1.0 mi (1:30:01 / mi)

Swam 500m out from the bouys to the outer reef with Mike and Justin

Great visibility sun was high and waves small

Monday Feb 6, 2012 #

8 AM

Hiking 20:00 [2] 1.5 mi (13:20 / mi)

Walk along beach before breakfast
11 AM

Mtn Biking 3:00:00 [2] 14.0 mi (12:51 / mi)

Bike with the group N along the road(?) all the way to the end through swamps etc. back via the bar and the beach trail
4 PM

Kayaking 20:00 [3] 1.0 mi (20:00 / mi)

Quick kayak out to barrier reef with Julia and Lori for snorkeling. Stiff wind and waves on way back. Very nice late afternoon paddle

Swimming (snorkeling) 30:00 [3]

Sunday Feb 5, 2012 #

Kayaking 25:00 [2] 1.0 mi (25:00 / mi)

Ambergris Caye kayak out to the barrier reef with Justin, Molly, Mike ,Julia and Lori from the Coco Beach Resort. Nice sit on top double kayaks. .. Great to be outside and warm. Having a fun time with the gang
1 PM

Swimming (snorkeling) 1:30:00 [2]

Snorkeling at the barrier reef with the gang (Justin and Molly, Mike and Julia, and Lori) Tied up the kayaks at a buoy and headed out towards the breakers Easy going ... About a half knot current and swell getting big so headed back inshore to a secondary reef with calmer conditions and lots of coral and fish.

Headed back to base and chilled out for the rest of the day at the pool and the swim up bar ... Piña coladas were guzzled
C • Guzzleable 7

Thursday Feb 2, 2012 #

5 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)

8 x (100 m br + 100m fr)

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