Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Apr 30, 2013:

activity

time

miles

Balance ball/Isometrics

6:23:00

Swimming

5:19:29

9.78

(32:39)

15.75

(20:17)

Orienteering

1:25:32

4.86

(17:35)

7.83

(10:56)

100

18 /

20c

90%

Gym workout (wts etc)

35:00

Canoeing

28:00

2.0

(14:00)

3.22

(8:42)

Total

14:11:01

16.65

26.79

100

18 /

20c

90%

averages - weight:152.6lbs

1:19

0:00

» now

Tuesday Apr 30, 2013 #

6 PM

Balance ball/Isometrics (PT knee) 30:00 [2]

Gym workout (wts etc) (bike) 15:00 [3]

Swimming 9:18 0.5 km (18:36 / km)

very quick swim 100m fr 135, 100m br slow, 100mfr 136, 100mbr slow, 100m 137

Sunday Apr 28, 2013 #

10 AM

Canoeing 28:00 [2] 2.0 mi (14:00 / mi)

Filled in as a partner for Solo Andrea as part of the canoe leg of the MNOC AR tune up on Lake Byllesby

10 PM

Balance ball/Isometrics (Pt knee) 28:00 [2]

Saturday Apr 27, 2013 #

8 AM

Swimming 32:00 [3] 1.7 km (18:49 / km)

Steady cruise for 1300 yards then sprint 100fr , slow 100 br alternating for 600y ( 124,125,126)

10 AM

Balance ball/Isometrics (PT knee) 30:00 [2]

Friday Apr 26, 2013 #

7 AM

Balance ball/Isometrics (Knee pt) 30:00 [2]

Thursday Apr 25, 2013 #

7 PM

Swimming 22:00 [3] 1.1 km (20:00 / km)

Tuesday Apr 23, 2013 #

7 AM

Balance ball/Isometrics (PT knee) 25:00 [2]

Sunday Apr 21, 2013 #

7 AM

Balance ball/Isometrics (PT knee) 25:00 [2]

8 AM

Gym workout (wts etc) 20:00 [3]

Exercise bike at y

Swimming 34:00 [3] 1.8 km (18:53 / km)
weight:152lbs

Saturday Apr 20, 2013 #

Event: MNOC Afton State Park

1 PM

Orienteering 41:38 [3] *** 4.04 km (10:18 / km)
spiked:9/10c shoes: Inov Oroc 340 - yellow

MNOC afton Brown - took it easy and wore knee brace jog/walk

4 PM

Swimming 19:48 [3] 1.0 km (19:48 / km)
weight:150.4lbs

Brown - Splits

Friday Apr 19, 2013 #

10 AM

Balance ball/Isometrics (PT knee) 15:00 [2]

5 PM

Swimming 24:20 [3] 1.2 km (20:17 / km)

felt sluggish ; swim on way home after hard week at work

Thursday Apr 18, 2013 #

9 PM

Balance ball/Isometrics (PTknee) 30:00 [2]

Wednesday Apr 17, 2013 #

8 PM

Balance ball/Isometrics (PT knee) 30:00 [2]

Tuesday Apr 16, 2013 #

7 AM

Balance ball/Isometrics (knee PT) 30:00 [2]

9 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:154lbs

Quick swim at end of day

Monday Apr 15, 2013 #

7 AM

Balance ball/Isometrics (knee PT) 15:00 [2]

Sunday Apr 14, 2013 #

7 AM

Balance ball/Isometrics (Knee PT) 15:00 [2]

8 AM

Swimming 44:00 [3] 2.2 km (20:00 / km)
weight:154lbs

Easy cruise 4 x (100y br + 100y ba+ 100y fr)

5 x (100y fr + 100y ba)
100y fly 100y br

Saturday Apr 13, 2013 #

7 AM

Balance ball/Isometrics (Knee pt) 20:00 [2]

8 AM

Swimming 32:00 1.6 km (20:00 / km)

Warm up 400y then
Alternate 100y sprint w fins for high tempo work and 100y back recovery on 4 min intervals ( 100y sprints times 1:13,1:14,1:14,1:13,1;15,1;13)
50 y fly , 50 y br to cool down

Friday Apr 12, 2013 #

7 AM

Balance ball/Isometrics (knee PT) 15:00 [1]

8 AM

Swimming 19:20 [3] 1.0 km (19:20 / km)

1100 yds freestyle

Thursday Apr 11, 2013 #

8 AM

Balance ball/Isometrics (knee PT) 30:00 [2]

2 sessions am and pm

Wednesday Apr 10, 2013 #

7 AM

Balance ball/Isometrics 15:00 [3]

Knee pt

5 PM

Swimming 31:29 [3] 1.0 km (31:29 / km)

Sunday Apr 7, 2013 #

7 AM

Swimming 31:14 [3] 1.65 km (18:59 / km)

straight mile swim (actually 1.02 miles) at steady easy pace (18 x 100y)
137, 142,143,146,147,145,146,145,145,145,143,140,140,144,145,144,142,145

Saturday Apr 6, 2013 #

Event: MNOC William O Brien

1 PM

Orienteering 43:54 [3] 3.79 km (11:36 / km) +100m 10:15 / km
spiked:9/10c shoes: Inov Oroc 340 - yellow

walk jog the brown with knee brace on. Nice to be on the E side of the road for a change and avoid the long run out to the western part of the park. Quite a lot of very wet snow left up to 8" in places and 0 in others

Brown - Splits

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