Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Apr 30, 2015:

	activity	#	time	miles		km		+m
	Swimming	14	7:38:20	14.1	(32:30)	22.69	(20:12)
	Misc Outdoor activities ( sailing , etc)	3	5:30:00
	Road Biking	4	2:58:00	43.21	(4:07)	69.54	(2:34)	172
	Orienteering	2	2:19:11	9.47	(14:42)	15.24	(9:08)	336	14 /	14c	100%
	Hiking	1	2:00:00	4.0	(30:00)	6.44	(18:39)
	Trail running	1	47:21	3.74	(12:40)	6.02	(7:52)	135
	Mtn Biking	1	43:34	9.24	(4:43)	14.88	(2:56)	152
	Total	26	21:56:26	83.76		134.8		795	14 /	14c	100%
averages - weight:161.4lbs

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Thursday Apr 30, 2015 #

7 AM

Swimming 33:30 [3] 1.63 km (20:37 / km)
weight:161.9lbs

Early swim at y before work

Tuesday Apr 28, 2015 #

8 PM

Swimming 17:00 [3] 0.8 km (21:15 / km)

Y at Augusta

Monday Apr 27, 2015 #

7 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)

back at White bear Y with new pool deck and open again after being closed for 10 days

Sunday Apr 26, 2015 #

4 PM

Mtn Biking 43:34 [3] 14.88 km (2:56 / km) +152m 2:47 / km

mtn biking around Kath Abbott and neighborhood hills to get afternoon work out in on fine sunny spring day (60 deg F). Stopped for 15 mins to chat with Deb Kaczoreck who was walking in the park

Saturday Apr 25, 2015 #

Event: MNOC Lebanon Hills East

1 PM

Orienteering 1:10:01 [4] 9.46 km (7:24 / km) +215m 6:39 / km
spiked:14/14c

MNOC Lebanon hills . warm and sunny day with a large turnout of over150 folks. Vegetation starting to leaf out . Ok run... not heat conditioned yet so found it rather warm 60 deg F . This was a runners course with a lot of trail running around the outer edge of the park

5 PM

Swimming 22:00 [3] 1.0 km (22:00 / km)
weight:159.6lbs

Easy Cruise at y on home from O meet

Red - Splits

Friday Apr 24, 2015 #

7 AM

Swimming 35:00 [3] 1.8 km (19:27 / km)
weight:161.5lbs

Wednesday Apr 22, 2015 #

6 AM

Road Biking 40:00 [3] 11.0 mi (3:38 / mi)

Home to work for Bike to work day . via Pine Springs to Gateway and hadley taril head . met 4 ither 3M'er's . cool morning at 33 deg F with wind but sunny and dry. Biked down Hadley to 3M 220 for coffee and donuts and prize drawing joined 50+ other bikers to 3M for Earth Day celebration

C • Sounds good 5

5 PM

Road Biking 40:00 [3] 11.0 mi (3:38 / mi)

Work to home

Tuesday Apr 21, 2015 #

6 PM

Swimming 34:00 [3] 1.7 km (20:00 / km)
weight:162.5lbs

Sunday Apr 19, 2015 #

2 PM

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

Saturday Apr 18, 2015 #

11 AM

Misc Outdoor activities ( sailing , etc) (yard work - winter clean ) 1:30:00 [3]

5 PM

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

Monday Apr 13, 2015 #

11 AM

Hiking 2:00:00 [1] 4.0 mi (30:00 / mi)

hiking around the Tidal Basin in Washington DC with the cherry blossoms in full bloom and a beautiful sunny way with a litght breeze that make it seem like a miniature snow storm at times .

Hiked from Smithsonian to Tidal basin around and then back up the Mall to Capitol Hill and the Union Depot

Sunday Apr 12, 2015 #

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

more yardwork pruning, weeding, mulching at Gillie's house in Maryland

Saturday Apr 11, 2015 #

11 AM

Misc Outdoor activities ( sailing , etc) (yard work) 2:00:00 [3]

yard work -mulching weeding etc at Gillie's house in Maryland

Friday Apr 10, 2015 #

7 AM

Swimming 39:30 [3] 1.92 km (20:34 / km)

Wednesday Apr 8, 2015 #

7 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:162.4lbs

600y (br, ba, fr)
600y w fins 935
200 y ba legs only
100 y br legs only
300 y free

Tuesday Apr 7, 2015 #

8 AM

Swimming 38:00 [3] 1.8 km (21:07 / km)
weight:161.7lbs

2 x (100y br+ 100y ba+100y fr) warm up
600y fr w/fins 955
200 y legs only bck w/fins
100 y br legs only
300 y fr
200 y warmdown

Sunday Apr 5, 2015 #

8 AM

Road Biking 1:30:00 [3] 20.21 mi (4:27 / mi) +172m 4:20 / mi

Cool morning with breeze 20mph from NE and 35 deg F . Gloves and windbreaker jacket . 1st bike of season . Not many people about . Easy cruise 40 mins out 50 mins back

9 AM

Road Biking 8:00 [3] 1.0 mi (8:00 / mi)

Biking around lift bridge and downtown Stillwater

Saturday Apr 4, 2015 #

10 AM

Orienteering (mapping updates) 1:09:10 [1] 5.78 km (11:58 / km) +121m 10:50 / km

mapping update at Lebanon Hills around Schultz Lake

12 PM

Trail running 47:21 [3] 6.02 km (7:52 / km) +135m 7:05 / km

trail run around Leb Hills with Mike and Julia after map updating session

5 PM

Swimming 33:30 [3] 1.8 km (18:37 / km)
weight:160.2lbs

600m warmup (200 br 400 fr)
1000m fr w fins ( 1800)
200m warmdown

Friday Apr 3, 2015 #

7 AM

Swimming 34:00 [3] 1.8 km (18:53 / km)
weight:161.2lbs

warm up 600 y (200br + 400 free)
moderate pace 600y w/fins (940- 131,138,138,141,141,129)
200 y back legs only power fin
100 y fly
300 y free
200 y warm down

Thursday Apr 2, 2015 #

8 AM

Swimming 34:50 1.8 km (19:21 / km)

2 x (100br+ 200 fr) warm up
600 y w/fins (124; 130,130,129; 128;127) 8:50
200 y back legs only w fins power
100 y br legs only
300 y fr
200 y warmdown

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