Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
Orienteering	7	6:13:50	22.45	(16:39)	36.13	(10:21)	620	66 /	71c	92%
Road Biking	5	6:05:00	85.0	(4:18)	136.79	(2:40)	1120
Mtn Biking	6	5:37:00	37.9	(8:53)	61.0	(5:31)	920
Balance ball work out	12	3:55:00
Hiking	5	1:54:00	7.4	(15:24)	11.91	(9:34)
Misc Outdoor activities ( sailing , etc)	1	1:30:00
Trail running	3	50:46	4.66	(10:54)	7.5	(6:46)	110
Street Orienteering	1	44:00	4.8	(9:10)	7.72	(5:42)	70	10 /	11c	90%
Road running	2	35:00	3.55	(9:51)	5.72	(6:07)
muscle specific exercises	4	20:00
Total	40	27:44:36	165.77		266.79		2840	76 /	82c	92%

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Friday Apr 30, 2010 #

7 AM

Trail running 14:30 [3] 2.5 km (5:48 / km) +50m 5:16 / km
shoes: Salomon wings bright green

Balance ball work out (abs) 20:00 [2]

Wednesday Apr 28, 2010 #

7 AM

Road running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Salomon wings bright green

run along Savanna River walk at Augusta

Monday Apr 26, 2010 #

7 AM

Balance ball work out (upper body) 20:00 [2]

Sunday Apr 25, 2010 #

Event: MNOC - River Bend Nature Center

9 AM

Mtn Biking 2:30:00 [3] 20.0 km (7:30 / km) +200m 7:09 / km

setting out controls , and retrieving and event management for River Bend AR tune up and O meet. RBNC would be an excellent place to have a MTB-O

Saturday Apr 24, 2010 #

8 AM

muscle specific exercises (L shoulder) 5:00 [1]

Balance ball work out (lower body) 20:00 [2]

5 PM

Road Biking 1:00:00 [3] 14.0 mi (4:17 / mi) +120m 4:10 / mi

PS- Gateway - 96 (litter patrol Jewel- 96- 5 pcs) back via hills and KA park

Friday Apr 23, 2010 #

6 PM

Mtn Biking 40:00 [3] 8.0 km (5:00 / km) +120m 4:39 / km

5 laps (fig 8) around KA, then hills around the park .. stayed close to home since it looked like rain

Thursday Apr 22, 2010 #

muscle specific exercises (L shoulder set) 5:00 [1]

7 AM

Balance ball work out (abs) 20:00 [1]

12 PM

Hiking 25:00 [1] 2.5 km (10:00 / km)

Battle creek and 3M Campus

Tuesday Apr 20, 2010 #

12 PM

Hiking 20:00 [1] 2.0 km (10:00 / km)

fast hike around B Creek at lunchtime

6 PM

Orienteering 1:01:00 *** 6.1 km (10:00 / km) +180m 8:43 / km
spiked:8/10c shoes: Salomon wings bright green

Leb Hills W (E-section) Hub and spoke O set by Mike and Julia. Old map lacking trails and lots of major veg changes. Pretty thick in places. Underlying terrain has a lot of contour detail and the trail system is complex. This was my first time on the map and it is an interesting location (small).

Didn't have time to do all 12 controls . NW section was thick and a challenge tough - contours only in thick green . Some hillsides were totally white woods (soil and leaf debirs kept buckthorn away ?) . Thanks Mike and Julia !

Road running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Salomon wings bright green

8 PM

Orienteering (retrieval) 10:00 [1] *** 1.1 km (9:05 / km)
spiked:0/2c shoes: Salomon wings bright green

contours only in thick buckthorn on NW section of E half of Leb Hills W map. wandered around ....

Monday Apr 19, 2010 #

7 AM

Balance ball work out (upper body) 20:00 [2]

12 PM

Hiking 34:00 [1] 3.5 km (9:43 / km)

Battle creek lunchtime S loop - they have done some burning on the prairie in E of park .. some new small boulders exposed

6 PM

Mtn Biking hills 19:00 [4] 5.0 km (3:48 / km) +120m 3:24 / km

5 small loops at KA plus 3 more hills

Sunday Apr 18, 2010 #

Event: MNOC - William O'Brien State Park

8 AM

Balance ball work out (lower body) 20:00 [2]

2 PM

Trail running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Salomon wings bright green

jog out tot remote start at WOB

Orienteering race 1:01:13 [3] *** 7.2 km (8:30 / km) +185m 7:32 / km
spiked:16/17c shoes: Salomon wings bright green

good run at WOB on nice courses set by Carl N. New map ( W of RR tracks) was a great improvement (new contours + some small reentrants and ditches (e.g 12 on RED).

Pretty solid run.. minor bobble on #2 . Slow start (should have run round on trail but took stream instead (cost me 45 seconds). Started last but caught Molly at #2 , Justin and Tom by leg #3. A small amount of pack running but we mostly did our own thing trying to get advantage. Tom fell back after 11, Justin drew away on 14 - 15 trail run. Moderately scratchy with brambles .

4 PM

Orienteering (control retrieval) 30:00 [2] *** 2.5 km (12:00 / km) +40m 11:07 / km
spiked:4/4c shoes: Salomon wings bright green

Red - Splits

Saturday Apr 17, 2010 #

7 AM

Balance ball work out (stretching) 15:00 [1]

10 AM

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

spent most of the day doing yard work clean up - lots of bending , raking , hauling etc at Wirth park (2 1/2 hrs) with REI/MNOC crew for Earth day clean up then at home 3hrs ....

6 PM

Trail running 21:16 [3] 3.5 km (6:05 / km) +60m 5:36 / km
shoes: Salomon wings bright green

KA run to loosen up - 301 out , 739 , 739 (big loop) , 256 back

Friday Apr 16, 2010 #

6 AM

Road Biking hills 1:30:00 19.0 mi (4:44 / mi) +600m 4:19 / mi

nice early am P4P ride by Ford Dam etc with Rick, Brian and Erin - cool with strong NW wind later on had to bail out at only 20 hills to get to 8 am work meeting so didn't do the full "prescription" prescribed by Dr Brian.

Wednesday Apr 14, 2010 #

4 PM

Hiking 20:00 [1] 1.5 mi (13:20 / mi)

brisk walk back from Twins game at new Target Field to car . Past the very forlorn looking metrodome and associated Twin's memorabilia store .

Tuesday Apr 13, 2010 #

7 AM

Balance ball work out (lower body) 20:00 [2]

7 PM

Street Orienteering 44:00 [3] * 4.8 mi (9:10 / mi) +70m 8:46 / mi
spiked:10/11c shoes: Salomon wings bright green

Cake O ONTNT in Mpls for Ellen F and Mike C's joint birthday . Fun running in a new neighborhood.

Sunday Apr 11, 2010 #

8 AM

Balance ball work out (upper body) 20:00 [2]

10 AM

Mtn Biking 1:30:00 [3] 18.0 km (5:00 / km) +200m 4:44 / km

biking around River Bend checking the map, visiting control points, and then a cruise round the whole park to finish off

Orienteering (setting and map updating) 1:30:00 [1] *** 4.0 km (22:30 / km) +120m 19:34 / km
spiked:29/29c shoes: Salomon wings bright green

checking controls and map (using mtn bike on trails) at Riverbend.

Saturday Apr 10, 2010 #

10 AM

Road Biking (mtn bike) 1:40:00 24.0 mi (4:10 / mi) +150m 4:05 / mi

Bike hike barbecue- 2 sections of biking - Andrews Park to Coon Rapids Dam, Coon Rapids dam to Elm Creek (around outside loop asphalt trail) to Andrews. Had some crarmping issues for some reason ..

11 AM

Orienteering 1:35:00 [3] *** 12.0 km (7:55 / km)
spiked:9/9c shoes: Salomon wings bright green

Hike part of bike hike barbecue at Andrews park - Elm Creek , Coon rapids dam area