Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Sep 30, 2006:

activity	#	time	miles		km		+m
Hiking	7	25:45:00	37.58	(41:06)	60.49	(25:33)	4130
Gym workout (wts etc)	8	4:37:00	5.96		9.6		490
Swimming	7	2:09:00	3.73	(34:36)	6.0	(21:30)
Orienteering	3	2:01:00	6.21	(19:28)	10.0	(12:06)	180	20 /	21c	95%
Mtn Biking	2	1:50:00	18.0	(6:07)	28.97	(3:48)	220
Misc Outdoor activities ( sailing , etc)	2	1:00:00	0.62		1.0
Balance ball/Isometrics	4	50:00
Road Biking	1	45:00	11.0	(4:05)	17.7	(2:33)
Total	20	38:57:00	83.11		133.76		5020	20 /	21c	95%

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Saturday Sep 30, 2006 #

Mtn Biking 1:20:00 [2] 14.0 mi (5:43 / mi) +150m 5:32 / mi

Mtn biking around Lake Elmo regional park ...nice fall day

Hiking 40:00 [3] 4.0 km (10:00 / km) +120m 8:42 / km

Hiking around L Elmo Park

Friday Sep 29, 2006 #

Orienteering (Night O retrieval) 28:00 [2] *** 2.3 km (12:10 / km) +30m 11:26 / km
spiked:5/5c

Night O retrieval on the Adv Run at Hyland. Light rain. The flags had reflectors so were easy to see from a distance. Orange level navigation. Jogged a little with slight twinges from R knee , otherwise walked with pack and control stakes. Good turnout (43) for the mini-event . Nice courses by Stephen B. JJ beat Pete by a few seconds ! Way to go JJ !

Wednesday Sep 27, 2006 #

Gym workout (wts etc) 32:00 [3] 2.1 mi (15:14 / mi) +150m 12:28 / mi

walk and jog with incline 4% on treadmill

Swimming 20:00 [3] 1.0 km (20:00 / km)

Swim at Y 850m free 150 m back legs only

Tuesday Sep 26, 2006 #

Gym workout (wts etc) 30:00 [3] 2.0 mi (15:00 / mi) +100m 12:59 / mi

walk / jog w 3% incline on treadmill

Monday Sep 25, 2006 #

Note

REI Power shop (again ) with Lori for Kili etc . Met Linda there too also shopping for REI... $/hr was very high unfortunately ... set a family record for 1 visit just kept it under 4 figures ... not logging the time spent hauling all the stuff around the store though

Sunday Sep 24, 2006 #

Orienteering 53:00 [2] *** 4.7 km (11:17 / km) +150m 9:43 / km
spiked:11/12c

Jogged around the brown course at MNOC willow river meet . a 3 min error on #2 (some form lines on the map would be nice in that area). Otherwise clean naviagtion Didn't push it just ambled along.

Misc Outdoor activities ( sailing , etc) 25:00 [3] 1.0 km (25:00 / km)

Yard work ... up and down the hills and around the yard pushing the mower

Saturday Sep 23, 2006 #

Gym workout (wts etc) 55:00 [3]

elliptical plus weight machines plus stretching plus full PT program

Swimming 18:00 [3] 0.8 km (22:30 / km)

700 m free + 100 m back legs only

Friday Sep 22, 2006 #

Gym workout (wts etc) 45:00 [2]

walk 4% incline 1.5 miles 20 min, bike 20 mins , stretch, then swim about 5 meters (then informed pool was closed!)

C • Hopefully 2

Wednesday Sep 20, 2006 #

Swimming 15:00 [3] 0.75 km (20:00 / km)

600m free, 100 m backlegs only , 25 m fly , 25 m free

Gym workout (wts etc) (treadmill walk (hill)) 35:00 [3] 3.0 km (11:40 / km) +240m 8:20 / km
ahr:121

4 mph 8% grade treadmill

Balance ball/Isometrics 10:00 [1]

2 sets PT

Tuesday Sep 19, 2006 #

Gym workout (wts etc) 25:00 [3]
max:136

Stationary bike at Y

Balance ball/Isometrics 10:00 [1]

PT for knee 2 sets

Swimming 15:00 [3] 0.75 km (20:00 / km)

600 m free, 100 m back legs only, 25 m fly , 25m front legs only

Sunday Sep 17, 2006 #

Road Biking 45:00 [2] 11.0 mi (4:05 / mi)

Bike out via hwy 12 to Grant Town hall and back

Mtn Biking 30:00 [2] 4.0 mi (7:30 / mi) +70m 7:07 / mi

Mtn bike around Kath Abbott park trails

Saturday Sep 16, 2006 #

Swimming 16:00 [3] 0.7 km (22:51 / km)

YMCA indoor pool 575 m free, 25 m fly, 100 m legs only

Gym workout (wts etc) 40:00 [2]

25 mins bike, 10 min steps, 5 mins weights

Friday Sep 15, 2006 #

Hiking 50:00 [2] 3.0 mi (16:40 / mi) +150m 14:26 / mi

Hiking with Lori on hills in Kath Abbott park after work. Glorious deep red sumac!

Balance ball/Isometrics 15:00 [2]

PT 2 sessions at home

Gym workout (wts etc) 15:00 [2]

Bike at Y

Swimming 15:00 [2] 0.5 km (30:00 / km)

Swim freestyle indoor pool at Y (incl 100m legs only) + sauna

Thursday Sep 14, 2006 #

Balance ball/Isometrics 15:00 [2]

PT exercises to strengthen knee

C • Check out "Orienteering Innovations" 4

Misc Outdoor activities ( sailing , etc) 35:00 [1]

up and down hills in the backyard ... heavy duty yard work

Tuesday Sep 12, 2006 #

Hiking 25:00 [1] 1.5 mi (16:40 / mi)

Walk around 3M and Battle creek

Saturday Sep 9, 2006 #

Orienteering 40:00 [1] ** 3.0 km (13:20 / km)
spiked:4/4c

Control retrieval and remote start hike for MNOC meet

Thursday Sep 7, 2006 #

Swimming 30:00 [3] 1.5 km (20:00 / km)

last swim of season in the Y outdoor pool - dark by the time we finished . 1300 m free , 200 back

Monday Sep 4, 2006 #

Hiking 8:30:00 [4] 17.0 km (30:00 / km) +950m 23:27 / km
shoes: Boots (old)

Day 5: Camp Halfmoon at 12,500 to Mt Massive summit ridge 14,100 - 14,421'

A 6:45 am start from the high camp up into the cirque . Nice steady going until we got onto the 1000' scree slope up to the Mt Massive ridge - slow tedious unstable going , especially with heavy packs- . Gained summit ridge in about 2 hrs from camp, dropped packs at 14,100 col and scrambled (grade 2/3) NW along ridge to N Massive summit and back. Then over Green Massive summit to Mt Massive itself where met up at 12 noon with Lori, Jane and Roger (who did the main route on E ridge). Leisurely lunch at 14,421 feet .... then on down to col. Dropped heavy packs for quick run up S Massive and then sped down back to camp. Another beautiful day ... last day unfortunately.

Sunday Sep 3, 2006 #

Hiking 5:30:00 [3] 11.0 km (30:00 / km) +900m 21:17 / km
shoes: Boots (old)

Day 4: Trek with packs to North Halfmoon Lake and 12,500' remote campsite on W side of Mt Massive.

Hiked w/ Julia, Mike, and Richard with loaded packs from Elbert Creek campsite along track to west then bt trails up to N Halfmoon Lake and on to remote high campsite in high meadow overlooking N Halfmoon Lake . Beautiful high altitude camp with marmots and pikas all around (friendly but didn't steal food from us !)

Trekked up 200m above camp without pack to check out the start of the route for an early start the next day.

Saturday Sep 2, 2006 #

Hiking 6:20:00 [3] 9.0 mi (42:13 / mi) +1360m 28:44 / mi

Colorado Trip day 3: Mt Elbert 14,433' 4399m

An early start (07:10) from camp and diret up the NE ridge of Mt Elbert . Nice steady gradient for the climb 3 hrs 50 min up with Mike, Julia, and Richard (with Lori about 20 mins behind.) Glorious day , beautiful views . Long lunch at the summit. Then down with 1 hour stop just above the tree line admiring the view . 2 hrs 30 min down. Getting well acclimatized to the altitude.

C • Envy and Jealousy 2

Friday Sep 1, 2006 #

Hiking 3:30:00 [3] 4.2 mi (50:00 / mi) +650m 33:46 / mi
shoes: Boots (old)

Day 2: Mt Sherman 14,036' from Iowa Gulch

Drove up to 11,900' and then up to summit of Mt Sherman
2 hrs up with the entire gang. Lunch on top , first 14er for most of us. Then some interesting thunderstorms (w/lots of lightning) about 15 miles away so we started down with a brief ice pellet shower. Storms stayed away on the distant peaks . Beautiful evening at camp at Elbert Creek (10,000')

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