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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Swimming12 6:47:12 12.74(31:58) 20.5(19:52)
  Orienteering2 5:02:10 13.41(22:32) 21.58(14:00) 21623 /23c100%
  Kayaking2 4:35:00 12.6(21:50) 20.28(13:34)
  Hiking4 3:05:00 8.59(21:33) 13.82(13:23)
  Misc Outdoor activities ( sailing , etc)3 2:45:00
  Balance ball/Isometrics4 1:25:00
  Trail running3 1:03:39 5.94(10:43) 9.56(6:39) 44
  Total30 24:43:01 53.28 85.74 26023 /23c100%
averages - weight:151.7lbs

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Sunday Jun 30, 2013 #

6 PM

Trail running 21:34 [4] 3.78 km (5:42 / km) +22m 5:32 / km

trail at S end was under water (about 12" deep) after all the ehavy rain we have had. One unleashed dog ran after me.so yelled at teenager on cell phone not minding her dog.
C • Lose dogs 1

Saturday Jun 29, 2013 #

Event: Tri-Loppet
 
3 PM

Orienteering (control retrieval) 20:00 [2] *** 1.5 km (13:20 / km)
spiked:5/5c

retrieval for MNOC Tri Loppet O competition course

Friday Jun 28, 2013 #

7 AM

Balance ball/Isometrics 25:00 [2]

11 AM

Swimming 38:00 [3] 2.0 km (19:00 / km)

Thursday Jun 27, 2013 #

5 PM

Swimming 24:00 [3] 1.2 km (20:00 / km)
weight:152.3lbs

WB Y on way home ; 1st swim for 2 weeks and felt very sluggish

Friday Jun 21, 2013 #

10 AM

Hiking 1:30:00 [3] 3.0 mi (30:00 / mi)

Hike through the rainforest in Kakum National Park in Ghana . Learnt a whole lot about different trees and various uses ( construction, medicinal etc)
C • photos 2

Thursday Jun 20, 2013 #

8 AM

Trail running 20:00 [3] 2.0 km (10:00 / km)

Run along the Ankobra Beach in Ghana before breakfast . This is where Lori and I used to hang out in 1978 on weekends . A deserted stretch of sand with concomut palms and cooling on shore breezes

Tuesday Jun 18, 2013 #

Kayaking 5:00 [3] 0.1 mi (49:59 / mi)

Traditional log type kayak on lake Bosumtwe Ghana

Saturday Jun 15, 2013 #

Event: MNOC Lake Maria
 
10 AM

Hiking 40:00 [1] 2.0 mi (20:00 / mi)

Walking around Nonsuch park in Cheam UK on our 24 hr visit to the UK

Thursday Jun 13, 2013 #

4 PM

Swimming 22:00 [3] 1.0 km (22:00 / km)

200m br 800mfr before flight to UK and after work. Felt sluggish

Wednesday Jun 12, 2013 #

5 PM

Swimming 36:00 [3] 1.7 km (21:11 / km)

Alternate 100m free fast and 100m br slow
144,140,140,142,140,138,140,142
7 PM

Misc Outdoor activities ( sailing , etc) (Lawn mowing) 1:00:00 [3]

Tuesday Jun 11, 2013 #

5 PM

Swimming 38:00 [3] 2.0 km (19:00 / km)

Easy cruise swim after work

Sunday Jun 9, 2013 #

9 AM

Swimming 48:00 [4] 2.4 km (20:00 / km)

cool and rainy morning. The Lifeguard at the outdoor pool looked miserable sitting perched under a small umbrella in the wind and rain. They were dong 10 minute shifts . The water was steaming and quite warm so did a good work out.

200m warm up br
1600 m free with fins fast paced (1.45 target) ; 1st 880m/half mile in 1356 second 800m/ half mile 1425
600m free
11 AM

Balance ball/Isometrics 20:00 [2]

misc + 2.5 min planks

Saturday Jun 8, 2013 #

8 AM

Orienteering (setting) 4:42:10 intensity: (2:00:00 @2) + (2:42:10 @3) *** 20.08 km (14:03 / km) +216m 13:20 / km
spiked:18/18c shoes: Salomon wings bright green

setting the MLK rogaine . A nice day to be out in the woods and awesome open woods with very nice contours . This rogaine is going to have some challenging navigation !
5 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:152.1lbs

easy swim at Shoreview on way home from MLK

Friday Jun 7, 2013 #

3 PM

Swimming 31:37 [3] 1.6 km (19:46 / km)
weight:152lbs

a little bit of sun finally at Shoreview Y outdoor pool
C • Sun? 3
6 PM

Misc Outdoor activities ( sailing , etc) (Mowing) 45:00 [2]

Thursday Jun 6, 2013 #

5 PM

Swimming 31:00 [3] 1.6 km (19:22 / km)
weight:151lbs

Swim after work

Wednesday Jun 5, 2013 #

8 AM

Swimming 19:35 [3] 1.0 km (19:35 / km)

quick swim in the rain before work

Tuesday Jun 4, 2013 #

5 PM

Swimming 35:00 [3] 1.8 km (19:27 / km)

Monday Jun 3, 2013 #

12 PM

Hiking 25:00 [1] 1.75 km (14:17 / km)

lunchtime walk around Battle Creek N

Sunday Jun 2, 2013 #

8 AM

Swimming 1:04:00 [3] 3.2 km (20:00 / km)
weight:151lbs

1600m w fins 2729
400 m br
800 m fr
350 m ba
50 m fly
11 AM

Balance ball/Isometrics 15:00 [3]

2 PM

Misc Outdoor activities ( sailing , etc) (Yard work mowing) 1:00:00 [2]

6 PM

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

Hike up streetcar trail with L

Saturday Jun 1, 2013 #

7 AM

Balance ball/Isometrics 25:00 [2]

8 AM

Trail running 22:05 [3] 3.78 km (5:50 / km) +22m 5:40 / km

early run around KA - ridge trail , loop back fire pit ,back to long lake rd and back home. Nice sunny morning
12 PM

Kayaking 4:30:00 [2] 12.5 mi (21:36 / mi)

Minnehaha creek from Gray's Bay to W 54th street with Jim and Kathi, Mike, Dana , Lori, Jeanne and more

Started out warm and sunny Then a little rain and heavy overcast . Flow was about 85 cfs on the USGS gage at Hiawatha so a few bumps and some fun rapids.
Played in the 54 th street dam drop. Barbecue at Jim and Kathi afterwards . Fun day!

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