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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  Road Biking5 5:25:00 77.51(4:12) 124.74(2:36) 600
  Orienteering4 4:33:20 17.41(15:42) 28.02(9:45) 54042 /44c95%
  Trail running4 1:34:49 9.56(9:55) 15.38(6:10) 170
  Misc Outdoor activities ( sailing , etc)1 1:30:00
  Road running2 1:01:02 6.21(9:49) 10.0(6:06) 160
  Gym workout (wts etc)2 40:00 4.0(10:00) 6.44(6:13) 20
  Hiking1 35:00 2.5(14:00) 4.02(8:42) 30
  Kayaking1 30:00 1.25(24:00) 2.01(14:55)
  Swimming2 22:30 0.71(31:29) 1.15(19:34)
  Total15 16:11:41 119.16 191.76 152042 /44c95%

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Wednesday Apr 30, 2008 #

Kayaking 30:00 [3] 1.25 mi (24:00 / mi)

tooling around on white bear lake trying out a Old Town Cayuga 14.6 Fast and long. Nice thigh braces. Nice arrangement of 2 hatches plus third with screw lid for small stuff . Quite slow to turn. Wore gloves , wet suit and fleece under PFD .. toasty.

Tuesday Apr 29, 2008 #

Gym workout (wts etc) 30:00 [3] 3.0 mi (10:00 / mi)

bike 10 , ellipitcal 15, weights 5

Swimming 13:00 [3] 0.65 km (20:00 / km)

4 x 100m fr, 2 x 100m br, 50m ba

Monday Apr 28, 2008 #

Hiking 35:00 [2] 2.5 mi (14:00 / mi) +30m 13:30 / mi

Walking around 3M Center to meetings plus a late evening walk around KA from home

Sunday Apr 27, 2008 #

Road Biking (mtn bike) 1:55:00 [3] 43.0 km (2:40 / km) +150m 2:38 / km

Gateway trail via Pine Spr to Pine Point - Stillwater (Starbucks) - Myrtle St hill - Gateway - Pine Spr- KA mtb trails - home . Lightly snowing at times. Cold on the toes !

Saturday Apr 26, 2008 #

Orienteering 1:00:00 [2] ** 5.5 km (10:55 / km) +60m 10:21 / km

quick survey / run through of new map area at XXXXXXXXX. Nice terrain
C • Im not familiar with the XX... 5

Wednesday Apr 23, 2008 #

Trail running 26:00 [3] 5.0 km (5:12 / km) +60m 4:54 / km

Trail running in KA - 5 loops (4 mins/loop). Idiot dog owner with nasty dog off leash was a pain!

Sunday Apr 20, 2008 #

Event: MNOC - Afton State Park
 

Orienteering race 1:12:46 [4] *** 6.59 km (11:03 / km) +250m 9:17 / km
spiked:12/14c

MNOC Afton . Suddenly got warm today (70's) and body was not acclimated. Sluggish . 1 minute error on #1 (got wrong side of reentrant)... ~2 minute error on #5 ... (was too far N crossing the stream) otherwise an OK but warm run. splits later

Road Biking 22:00 [2] 9.5 mi (2:19 / mi) +20m 2:18 / mi

Bike back from U Haul after returning the MNOC truck. Surprisingly tired after all day at Afton and the run/climb in the heat .

Red - Splits

Saturday Apr 19, 2008 #

Misc Outdoor activities ( sailing , etc) (raking) 1:30:00 [1]

Raking the yard... good upper body work out

Road Biking 20:00 [3] 11.0 km (1:49 / km) +30m 1:48 / km

Bike to the U Haul place to pick up truck for MNOC AR tune up

Gym workout (wts etc) 10:00 [3] 1.0 mi (10:00 / mi) +20m 9:25 / mi

Treadmill at Y. Quick visit

Swimming 9:30 [3] 0.5 km (19:00 / km)

quick swim at Y on way home from U haul

Thursday Apr 17, 2008 #

Trail running 19:49 [4] 3.88 km (5:06 / km) +60m 4:44 / km

out and back + 4 inner loops at KA

Tuesday Apr 15, 2008 #

Road Biking 38:00 [3] 12.0 km (3:10 / km) +250m 2:52 / km

Hour of power w Jerritt,Molly, Pete on Riverside Hill - 10 laps up and down

Road running 22:00 [3] 3.0 km (7:20 / km) +60m 6:40 / km

run section of hour of power 3 laps

Sunday Apr 13, 2008 #

Event: MNOC - Lake Maria State Park
 

Orienteering race 1:05:34 [4] *** 6.7 km (9:47 / km) +160m 8:45 / km
spiked:15/15c

3 - 4" wet slushy new snow everywhere, so avoided trails and ran mostly straight line (but avoiding extra climb). Nice course with good varied length and challenging control placements

Orienteering (control retrieval) 30:00 [3] *** 2.7 km (11:07 / km) +30m 10:32 / km
spiked:5/5c

control retrieval for MNOC meet

Red - Splits

Saturday Apr 12, 2008 #

Trail running 39:00 [3] 5.0 km (7:48 / km) +50m 7:26 / km

slushy run in KA 2 1/2 loops of the park on the new snow

Tuesday Apr 8, 2008 #

Orienteering 45:00 [3] *** 6.53 km (6:53 / km) +40m 6:41 / km
spiked:10/10c

random O with TNT group at L elmo POC (10 points drawn at random)

start -VFZQNLKIMO-finish

Trail running 10:00 [3] 1.5 km (6:40 / km)

cool down run

Saturday Apr 5, 2008 #

Road Biking 2:10:00 [3] 27.0 mi (4:49 / mi) +150m 4:44 / mi

Fixed flat on bike ; Gateway trail to Pine Point via Pine Springs. Did litter patrol for my section (jewel - hwy 96 - 6 small pcs) . Some snow partially blocking trail to Jewel Ave; several 50 to 100 m long 4 - 6" deep snow covered sections blocking trail N of there . Came back via 55 to Hwy 96 - Grant Town hall - 12 and hills back via PIne Springs. Windy !

Friday Apr 4, 2008 #

Road running 39:02 [3] 7.0 km (5:35 / km) +100m 5:12 / km

after work run to Jethros and back with 5 sets of hills in KA

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