Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m
	Swimming	12	6:19:32	11.56	(32:50)	18.6	(20:24)
	Orienteering	8	6:02:54	24.44	(14:51)	39.33	(9:14)	626	91 /	101c	90%
	muscle specific exercises	10	3:40:00
	Kayaking	2	1:13:30	4.0	(18:22)	6.44	(11:25)
	Road Biking	3	1:07:01	14.97	(4:29)	24.09	(2:47)
	Hiking	2	1:00:00	3.2	(18:45)	5.15	(11:39)	50
	Trail running	1	20:00	1.5	(13:20)	2.41	(8:17)
	Total	34	19:42:57	59.67		96.03		676	91 /	101c	90%
averages - weight:153.3lbs

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Sunday Apr 29, 2012 #

Event: MNOC - AR Tune-up

9 AM

Orienteering 7:52 [3] 1.0 km (7:52 / km)

MNOC adventure race tune up leg 1 - at Ritter Farm Park Lakeville. Great day for racing in a new location with 31 teams 65 folks racing.

Team "Granpa Squared" with Jim Mullin (his 1st adventure race) . Leg 1 a run down to 3 controls in the S part of the park

Garmin log is messed up didn't switch it on until after the second bike leg and then it must have got bumped during the final O section, then i must have switched it on for the drive home .

Road Biking 23:01 [3] 8.0 km (2:53 / km)

Bike over to TA2 - missed the hidden bike trail so we went the long way round 4 th place .

Orienteering race 8:00 [3] *** 1.0 km (8:00 / km)
spiked:3/3c

short O section in the school grounds

10 AM

Road Biking race 18:00 [3] 4.0 mi (4:30 / mi)

Bike leg over to TA3 around S shore of lake

Road Biking race 18:00 [3] 4.0 mi (4:30 / mi)

Bike leg over to TA3 around S shore of lake

Orienteering race 20:58 [3] *** 2.5 km (8:23 / km)
spiked:3/3c

short orienteering section leading up to kayak put in TA4

Kayaking 37:30 [3] 2.0 mi (18:45 / mi)

Kayak leg 1 to TA5 via island control. Great to have Jim as paddling partner

Orienteering race 8:00 [3] *** 1.0 km (8:00 / km)
spiked:2/2c

quick run around N end of ritter farm caught up Tom and Kelly

11 AM

Kayaking race 36:00 [3] 2.0 mi (18:00 / mi)

fast paddle back to put in - looks like we were the 2nd fastest team for this total leg only 1min 50seconds behind Wedali

Road Biking 8:00 [3] 2.0 mi (4:00 / mi)

2 legs - from kayak to aerial photo map orienteering (TA6) then bike from there to HQ for the last leg of orienteering

12 PM

Orienteering 22:00 [3] *** 2.5 km (8:48 / km)
spiked:3/4c

aerial photo orienteering- 1st 2 pretty good then a 3 -4 minute error on the 3rd . Caught up with Ted and Sandy who had dropped their punch card

Orienteering 58:20 [3] *** 5.5 km (10:36 / km)
spiked:10/10c

final leg in Ritter Farm park we were tied with ted and Sandy going in and went head to head for about 8 controls .. then they took shorter route through the green to 31 and we headed along trail . They missed it and we were then in 4th place all the way to the finish .

Total time 4hr 11 min 58 seconds.. a fun race with lots of transitions. Thanks to Mike and Julia and the MNOC volunteers.

Saturday Apr 28, 2012 #

7 AM

Swimming 36:08 [3] 1.6 km (22:35 / km)

6 x (100y br b+ 100y ba + 100y fr) easy cruise

8 AM

muscle specific exercises (stretching and knee PT) 25:00 [2]

Thursday Apr 26, 2012 #

11 AM

Hiking 15:00 [1] 1.0 mi (15:00 / mi)

hike across 3M campus to meetings and back

Wednesday Apr 25, 2012 #

1 PM

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

Sunday Apr 22, 2012 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:153.5lbs

easy swim after yesterdays run

200y warmup (br) 1000m fr w/fins, 3 x (100y br + 100y ba + 100y fr) + 150y warm down

C • if you give me my e punch number.... 9

8 AM

muscle specific exercises (L Knee PT) 25:00 [2]

Saturday Apr 21, 2012 #

Event: MNOC - Willow River State Park

7 AM

Swimming 34:52 [3] 1.6 km (21:47 / km)
weight:154.8lbs

6 x( 100y br + 100y ba + 100y fr)

1 PM

Orienteering 1:17:28 [4] *** 7.3 km (10:37 / km) +315m 8:44 / km
spiked:18/23c shoes: Inov Oroc 340 - yellow

MNOC Willow river Red - new area of the park which was nice. Those 6m contours don't show much detail though and there was lots of climb. A few minute mistakes in the thicker stuff

Actual distance 9.28 km and 201 m climb

#1 - easy run along trail to bridge and over to the new area
#2 - slight hesitation in the circle
#3 went down below the cliffs and ran a little too far to S
#4 ended up high - that tree wasn't really very different from any other ; there was also another marsh in there - might have been better to use that as the control 3 min mistake
#5 Ok
#6 was looking for the small reentrant on the hillside .. should have just blasted down main erosion gully (really only a ditch or stream) 1 min mistake
#7 good - that feature was only really a dot knoll
#8 into the thick green for a point feature ... a little bit of a bingo control 30 seconds lost
#9 good
#10 good
#11 good approached from the open in the East caught up with Stephen Bullard
#12 passed Stephen ...nice open pine woods
#13 good leg
#14 ran low in the ditch to the trail past #6 saw Jim .. heading into the thick green went a little too far East and then headed back to W (Jim and Stephen punched ahead of me) ~ 1 min lost
#15 #16 trail run back across bridge leaving Jim and Stephen behind
#17 good fast run
#18 a little wide to the East . Control was actually in the reentrant and not on the spur .. contour detail rather missing here
#19 quick run down
#20 slog up to the top
#21 along the top of the ridge (all light-thick green with some deer trails) ... slow going maybe it would have been better to run down to the trail
#22 had to pause at the saddle for a few seconds
#23 run down to road
#24 nice downhill run to finish

2 PM

Orienteering race 36:20 [4] *** 3.9 km (9:19 / km) +77m 8:29 / km
spiked:10/11c shoes: Inov Oroc 340 - yellow

MNOC Willow river brown. Decided to run the brown right after finishing the red to get some more time on the map.

3.9km 90 m climb 4.522 k actual
3 similar legs
start to #1 - the bridge (3 sec faster on red)
#1 to #2 ran along the trail and right in
#3 same control as on red course
#4 same leg as red (29 seconds faster this time - no searching in the thick stuff and went a little more N) slow going up hill
#5 same leg as red (24 seconds slower this time went a little S on a deer trail in the thick stuff
#6 easy off the trail
#7 bridge
#8 wandered a little east again - control was in reentrant on not on spur (should I protest ?)
#9 same leg as red - 24 seconds slower - a little tired and checking the map a little on what is in the area (contours aren't real good here)
#10 getting into the thick stuff again
#11 very thick following deer trails
#12 run to finish

C • injury-free? 4

Brown - Splits

Red - Splits

Friday Apr 20, 2012 #

1 PM

Swimming 34:00 [3] 1.8 km (18:53 / km)

Sunday Apr 15, 2012 #

2 PM

Hiking 45:00 [1] 2.2 mi (20:27 / mi) +50m 19:06 / mi

Hike along Southdown to Itchen Navigation and along the river bank with Neil, Mike, Kathie and Mary and Molly

Saturday Apr 14, 2012 #

10 AM

Orienteering race 1:03:42 [4] *** 6.1 km (10:27 / km) +143m 9:21 / km
spiked:11/14c

Southdowns Orienteers Eartham Meet Blue course

Started out feeling rather sluggish from jet lag etc. #1 went Ok, then had major brain fart on way to #2 resulting in totalling losing contact with the map in an area of multiple parallel trails that all looked alike . 12 mins later got myself sorted out but was now hot and thirsty . Rest of course improved as I got into the map properly but was not happy about my major error.

Relegated me to 42 place out of ~ 65

I started my Garmin late so the start to #1 was not fully documented. 6.1 km course but i covered about 8.5 k

C • Very familiar with this 1

11 AM

Orienteering race 17:09 [4] *** 2.7 km (6:21 / km) +50m 5:49 / km
spiked:11/11c

Southdowns orienteers Eartham meet : Orange Course
Decided to run a 2nd course and try to redeem myself on this map.

Straightforward fast run on orange course... a sprint

Came 1st place by wide margin (6m 30sec) and with good 6:23 mins/km . Felt better.
Results at http://www.vuggles.plus.com/results/SG1712.htm

C • Johnathan Crickmore 4

1 PM

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

jog along the beach at West Wittering on the South Coast of England. we used to go there for the day in summer when I was small. It was sunny but with a cool wind but quite a few people were there... none swimming though!

Blue - Splits

Orange - Splits

Wednesday Apr 11, 2012 #

7 AM

muscle specific exercises (PT L knee) 20:00 [2]

6 PM

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

600y warm up then 10 x 100y fr wfins 2 min intervals 100y warmdown

Monday Apr 9, 2012 #

7 AM

muscle specific exercises (L knee PT) 20:00 [2]

6 PM

Swimming 29:00 [3] 1.6 km (18:07 / km)

1000m fr w fins 1715. 3x(100m ba + 100m fr) w fins

Sunday Apr 8, 2012 #

9 AM

muscle specific exercises (L Knee PT) 20:00 [2]

Saturday Apr 7, 2012 #

Event: MNOC - Lake Elmo

7 AM

Swimming 35:00 [3] 1.6 km (21:52 / km)

Easy cruise fr and ba

8 AM

muscle specific exercises (L knee PT) 20:00 [2]

1 PM

Orienteering race 43:05 [4] *** 5.83 km (7:23 / km) +41m 7:08 / km
spiked:20/20c shoes: Inov Oroc 340 - yellow

Good run in very fast conditions (7:23/strline km) at Lake Elmo. Nice course using the S , E and N part of the park. Thanks Todd and Erin

Knee felt good and legs were strong no issues , so the PT seems to be working well

Actual distance 6.668 km vs str line of 5.832 km; splits a little bit off on the track since I started watch about 10 seconds late and switched off about 3 minutes late. no HR today.

Green - Splits

Friday Apr 6, 2012 #

1 PM

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

Thursday Apr 5, 2012 #

7 AM

muscle specific exercises (PT L knee) 20:00 [2]

1 PM

Swimming 24:00 [3] 1.2 km (20:00 / km)

4x (100y br + 100y ba + 100y fr) + 100y warmdown

Wednesday Apr 4, 2012 #

7 AM

muscle specific exercises (L knee PT) 20:00 [2]

Tuesday Apr 3, 2012 #

12 PM

Swimming 33:32 1.6 km (20:57 / km)
weight:152.6lbs

100m br + 100m fr warm up
10 x 100m fr w.fins 2 min intervals (125,127,129,131,134,134,130,134,133,132)

50m fly 50 fr 100 ba (fins only) 100 br 100 fr

Monday Apr 2, 2012 #

7 AM

muscle specific exercises (PT L knee) 20:00 [2]

Sunday Apr 1, 2012 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:152.4lbs

6 x (100y br + 100y ba + 100y fr) + 100y fly (w/fins) + 100y free + 200y back legs with fins only

10 AM

muscle specific exercises (PT l knee) 30:00 [2]

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