Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Nov 30, 2008:

activity	#	time	miles		km		+m
Hiking	8	5:50:00	19.56	(17:53)	31.48	(11:07)	480
Orienteering	4	4:33:50	17.65	(15:31)	28.4	(9:38)	340	54 /	58c	93%
Misc Outdoor activities ( sailing , etc)	1	2:00:00
Trail running	2	1:07:00	6.52	(10:16)	10.5	(6:23)	140
Gym workout (wts etc)	1	50:00	8.0	(6:15)	12.88	(3:53)	100
Road running	1	40:00	3.5	(11:26)	5.63	(7:06)	50
Total	15	15:00:50	55.24		88.89		1110	54 /	58c	93%

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Sunday Nov 30, 2008 #

Trail running 36:00 [3] 5.5 km (6:33 / km) +80m 6:06 / km
shoes: Ice bugs

trails and hills at KA w/1.5" fresh snow and breaking in the Icebugs

Saturday Nov 29, 2008 #

Hiking 40:00 [2] 3.0 km (13:20 / km) +30m 12:42 / km

Hike around Villa Park - Reservoir woods with K,K and L

Friday Nov 28, 2008 #

Note
(sick) (rest day)

bad sinus cold ...

C • Playin' Possum 2

Hiking 25:00 [2] 2.0 km (12:30 / km) +30m 11:38 / km
shoes: Salomon Wings

walk around hills at KA with L

Had a nerdy spell with fever at home on Wed evening . Took a look at cyclopath . It's cool with two good independent levers to adjust : distance and bikeability . This gives interesting variations on standard routes . Thanks for the suggestion Darryn

It was missing a bunch of key local connector trails in my area so I added those so that it would give good bike routes from home. Noted that pfc had already been busy entering mtb trails in lake Elmo (thanks Pete) .

C • Cyclopath 5

Hiking 25:00 [2] 2.0 km (12:30 / km) +20m 11:54 / km
shoes: Salomon Wings

walk around KA after work

Sunday Nov 23, 2008 #

Event: MNOC - Lake Elmo Park Reserve

Orienteering race 49:43 [4] *** 6.8 km (7:19 / km) +60m 7:00 / km
shoes: Salomon Wings

Good run at L Elmo ...Grasses were pretty much down and very runnable through (taking care with the solid gopher mounds) .

Having removed the fence near #8 at the request of the setter / vetter team , saw it on way in to #8 - thought to myself "aha still there need to keep it on the map" - then 10 seconds later exiting #8 ran into it at full speed , hit it hard and bounced back about 4 feet ! Course length includes 150 m extra for the legs around lakes (frozen but not yet safely crossable) .

Hopefully everyone that means you ....Stephen, Todd , Molly J and Molly B , Jerritt, Pete , Todd, Graham B will enter their splits .... we know where you live.....

C • Kari found the fence and I ... 2

Red - Splits

Saturday Nov 22, 2008 #

Gym workout (wts etc) 50:00 [3] 8.0 mi (6:15 / mi) +100m 6:01 / mi
shoes: Salomon Wings

2 mi treadmill , weights circuit, stationary bike

Tuesday Nov 18, 2008 #

Road running 40:00 [2] 3.5 mi (11:26 / mi) +50m 10:57 / mi

run up to jethros w/L after sitting for 8 hrs on plane ride back from UK
'

C • wow, u r fast! 2

Sunday Nov 16, 2008 #

Hiking 45:00 [2] 2.5 mi (18:00 / mi) +200m 14:25 / mi
shoes: Salomon Wings

climbing Anne's hill ... checking the sheep

Saturday Nov 15, 2008 #

Event: Southdowns Orienteers : Rewell SOG 7

Hiking 30:00 [2] 2.5 mi (12:00 / mi)

around Guildford to pick up rental car

Orienteering race 48:36 [3] *** 4.3 km (11:18 / km) +120m 9:55 / km
shoes: Salomon Wings

Nice running with Neil ... cool but dry. One 1 min bobble, 1 2 min error - had to reattack to find pit )

Green - Splits

Friday Nov 14, 2008 #

Hiking 30:00 [2] 4.0 mi (7:30 / mi) +200m 6:30 / mi

6 trips up and down the hill in Guildford - running errands

Sunday Nov 9, 2008 #

Trail running 31:00 [3] 5.0 km (6:12 / km) +60m 5:51 / km
shoes: Salomon Wings

Some hill training at KA - 24 - troophouse- ridge trail to long lake rd - prairie area - ridge trail to prairie - troophouse- repeat and back via w trail hill .

Misc Outdoor activities ( sailing , etc) (raking) 2:00:00 [1]

Truckloads of leaves to be raked .............

Friday Nov 7, 2008 #

Hiking 1:45:00 [1] *** 6.0 km (17:30 / km)
shoes: Salomon Wings

at Riverbend Nature Center checking the POC and map

Tuesday Nov 4, 2008 #

Orienteering (urban campus O) 50:00 [3] * 6.8 km (7:21 / km)
spiked:15/16c shoes: Salomon Wings

OTNT on St Paul campus . Thanks Darryn and Kim. Fun course nice easy running

Sunday Nov 2, 2008 #

Hiking 50:00 [1] ** 4.0 km (12:30 / km)

Hiking around Tamarack Nat Center for some map updates

Saturday Nov 1, 2008 #

Event: MNOC Lebanon Hills Vampire O

Orienteering 1:10:00 [2] *** 6.2 km (11:17 / km) +60m 10:46 / km
spiked:26/26c shoes: Salomon Wings

New Afton POC checking posts installation. Perfect fall day . All but 3 posts placed.

Orienteering race (night o) 55:31 [3] *** 4.3 km (12:54 / km) +100m 11:34 / km
spiked:13/16c shoes: Salomon Wings

Night o - great evening for night o but lots of unpreregistered and late arrivals made registration/epunch handout for the meet very tedious

Off trail travel was a bit hit or miss because of the buckthorn / brambles so was slowed greatly by unmapped dark green on occasions. Recently cleared areas have grown up again very quickly. Nice trail running though. Was vampired 3 times but chose to go with the "buy JJ a beer option" and get back to finish to handle the e-punch computer.

Vampire O loop A - Splits

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