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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Swimming14 9:52:30 17.86(33:11) 28.74(20:37)
  Road Biking8 8:54:40 113.69(4:42) 182.97(2:55) 120
  Orienteering6 6:19:24 28.94(13:06) 46.58(8:09) 51697 /102c95%
  Misc Outdoor activities ( sailing , etc)3 5:30:00
  Kayaking2 5:09:09 25.1(12:19) 40.39(7:39)
  Trail running2 1:12:46 5.41(13:26) 8.71(8:21)
  Mtn Biking1 56:00 9.28(6:02) 14.94(3:45) 61
  Hiking1 40:00 2.5(16:00) 4.02(9:57)
  Total35 38:34:29 202.78 326.35 69797 /102c95%
averages - weight:149.2lbs

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Sunday Sep 29, 2013 #

8 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)
weight:148.4lbs

3x (200 br + 200ba+ 200y fr)
1000y fr
12 PM

Orienteering (Vetting) 1:15:00 [3] *** 4.2 mi (17:51 / mi)
spiked:21/21c

Vetting Tamarack meet . Beautiful fall day with light breeze and sunshine
4 PM

Road Biking 1:50:00 [3] 17.6 mi (6:15 / mi)

Bike to pine point and back on Gateway with Lori. Beautiful day for bike ride

Saturday Sep 28, 2013 #

Event: MNOC Terrace Oaks
 
1 PM

Orienteering 51:50 [4] *** 5.76 km (8:59 / km) +87m 8:22 / km
spiked:9/11c

MNOC Terrace Oaks meet - rather wet in the woods (due to on and off rain most of the morning). Woods rather thick and that obscured controls rather badly- couldn't see them from more than 5 m away in 3 cases .

Green - Splits

Friday Sep 27, 2013 #

8 AM

Swimming 40:00 [3] 1.83 km (21:52 / km)
weight:148lbs

7 PM

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

Thursday Sep 26, 2013 #

6 PM

Road Biking 53:42 [3] 11.3 mi (4:45 / mi) +60m 4:40 / mi

Wednesday Sep 25, 2013 #

6 PM

Swimming 35:30 [3] 1.8 km (19:43 / km)
weight:149lbs

Sunday Sep 22, 2013 #

Event: MNOC Interstate State Park , WI
 
9 AM

Hiking 40:00 [2] 2.5 mi (16:00 / mi)

Hike around the Dulles trails and lake at Interstate
12 PM

Orienteering race 55:47 [4] *** 7.41 km (7:32 / km) +192m 6:40 / km
spiked:15/15c shoes: Inov Oroc 340 - yellow

MNOC Interstate park (WI) 60 minute score O on new map . Very nice map and day (great improvement on enriched USGS we had before). Managed to get 15 out of the 19 controls . Owen and Andrei got 17 . Beat Curtis and Swanson by seconds. Had good run . Adapted the plan as I went around . Made sure only went up the main bluff once. Left 4 minutes on the table

Sequence was; 218; 203,204,205,214,208,207,206, 211,212,201,217,202,219,213

3 PM

Trail running 30:00 [2] 3.0 km (10:00 / km)

easy jog on St Croix trails on way home from meet

Saturday Sep 21, 2013 #

Event: MNOC Straight Lake
 
12 PM

Orienteering race 1:12:54 [4] *** 7.8 km (9:21 / km) +113m 8:43 / km
spiked:17/19c shoes: Inov Oroc 340 - yellow

MNOC Straight Lake meet on brand new map, awesome terrain and beautiful fall day . Good run except #5 (lost 9 mins - 1 spur over to west on 1st try had to relocate ) and #9 (lost 4 minutes) - passed within 10 meters of it and didn't see it

Orienteering 35:55 [4] *** 4.48 km (8:01 / km) +72m 7:26 / km
spiked:12/12c shoes: Inov Oroc 340 - yellow

Quick run around the orange course to check out the part of the park W of the start. Clean run

Orange - Splits

Red - Splits

Friday Sep 20, 2013 #

7 PM

Swimming 36:00 [3] 1.8 km (20:00 / km)

Thursday Sep 19, 2013 #

5 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:148.6lbs

Tuesday Sep 17, 2013 #

2 PM

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

Sunday Sep 15, 2013 #

8 AM

Swimming 56:00 [3] 2.74 km (20:25 / km)

3x(200y br , 200y ba,200y fr)
1000y fr w fins
150 ba , 50 fly

Saturday Sep 14, 2013 #

8 AM

Road Biking 36:00 [3] 8.0 mi (4:30 / mi)

Bike to and from Y
9 AM

Swimming 52:00 [3] 2.38 km (21:53 / km)
weight:147.5lbs

600 y warm up
1000 y free
4 x (100y br med + 100 y fr sprint (126,126,127,128)
200 y warm down
12 PM

Misc Outdoor activities ( sailing , etc) (Yard work) 45:00 [3]

Raking up the first leaves of fall .....and mowing the grass
1 PM

Mtn Biking 56:00 [3] 14.94 km (3:45 / km) +61m 3:40 / km

at LElmo regional park on turf trails

Orienteering 37:47 [3] 5.76 km (6:34 / km) +43m 6:19 / km

Friday Sep 13, 2013 #

5 PM

Road Biking 1:30:24 [3] 19.9 mi (4:33 / mi)

Pine point and back after work. Nice evening

Thursday Sep 12, 2013 #

5 PM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:149.5lbs

Wednesday Sep 11, 2013 #

6 PM

Road Biking 1:30:00 [3] 19.9 mi (4:31 / mi)

Pine point via Pine springs

Monday Sep 9, 2013 #

6 PM

Swimming 40:00 [3] 2.03 km (19:45 / km)
weight:150.6lbs

Swim and downtown Y after work

Sunday Sep 8, 2013 #

10 AM

Kayaking 2:06:51 [2] 10.6 mi (11:58 / mi)

Norway point to Soderberg Landing on St Croix . Rather cool day with light rain later on so didn't hang about . A few bumps in the lower section (below Foxes Landing) since river was low at 3.7 ft on Norway point gage . Still fun in the rapids . Only 2 other boats about
C • You are going strong! 3
1 PM

Road Biking 43:51 [3] 10.2 mi (4:18 / mi)

bike back to Nelsons Landing then run after
2 PM

Trail running 42:46 [3] 3.55 mi (12:03 / mi)

run from Nelsons landing to Norway point along the hiking trail... more light rain

Saturday Sep 7, 2013 #

9 AM

Misc Outdoor activities ( sailing , etc) 4:00:00 [3]

Helped Keith out with his new house. Removed a whole bunch of sod and the accumulated weeds, trees etc from several years of neglect (renters were prev occupants)

Friday Sep 6, 2013 #

7 PM

Swimming 44:00 [3] 1.25 mi (35:12 / mi)
weight:151.2lbs

Swim after work at white bear y . Sluggish .
1800 y Ind medley 400y free

Tuesday Sep 3, 2013 #

6 PM

Orienteering 50:11 [3] ** 5.35 mi (9:23 / mi) +9m 9:20 / mi
spiked:23/24c

OTNT Corn maze training at U of M St Paul campus experimental plots area. Set by Darryn . Fun course ... it was very noticeably cooler and more humid running in between the sections of corn !
C • gps track 2

Monday Sep 2, 2013 #

7 AM

Road Biking 40:43 [3] 9.19 mi (4:26 / mi) +60m 4:21 / mi

Pine point to Sq lake and back . Cool northerly wind ... Fall is coming 58 deg F

Swimming 28:00 [3] 1.25 km (22:24 / km)

Early swim at sq lake . Lake was still warm... Brisk wind from NW made some light chop.
11 AM

Swimming 46:00 [3] 2.3 km (20:00 / km)
weight:150.1lbs

Last swim of the season swim with Lori at shoreview Y outdoor pool. Cool N breeze blowing so it was much warmer in the pool than out . Passed the 100 mile mark for the year

Sunday Sep 1, 2013 #

8 AM

Swimming 52:00 [3] 2.6 km (20:00 / km)

12 PM

Kayaking 3:02:18 [3] 14.5 mi (12:34 / mi)

Kayak on st croix from hwy 77 to Norway point . River was up about a foot from 2 weeks ago so a good flow - no scraping the bottom but still a number of good sandbars to swim from (st croix river gage at Danbury 1270cfs, 1.4 ft, Norway pt gage 4.1 ft)

Strong wind from W and NW cooled things off and slowed things down
4 PM

Road Biking 1:10:00 [3] 17.6 mi (3:59 / mi)

Bike shuttle on Wi side

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