Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+m
	Hiking	8	13:39:00	26.9	(30:27)	43.29	(18:55)	1330
	Swimming	11	6:02:13	10.99	(32:57)	17.69	(20:29)
	Misc Outdoor activities ( sailing , etc)	3	3:30:00
	Orienteering	3	2:20:14	9.72	(14:26)	15.64	(8:58)	230	53 /	54c	98%
	Road Biking	1	1:52:25	20.16	(5:35)	32.44	(3:28)	206
	Trail running	2	1:45:00	9.0	(11:40)	14.48	(7:15)
	Gym workout (wts etc)	2	40:00	5.0		8.05
	Total	30	29:48:52	81.76		131.59		1766	53 /	54c	98%
averages - weight:157.1lbs

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Sunday Nov 29, 2015 #

10 AM

Swimming 27:00 [3] 1.23 km (21:53 / km)

Easy cruise

Saturday Nov 28, 2015 #

Gym workout (wts etc) (Weights ) 15:00 [3]
weight:153.7lbs

3 PM

Gym workout (wts etc) 25:00 [3] 5.0 mi (5:00 / mi)

Exercise bike at Y

Friday Nov 27, 2015 #

10 AM

Trail running 45:00 [3] 4.0 mi (11:15 / mi)

Trail run at start of Gnome Hunters turkey burner at Whitetail Woods regional park in Dakota County.

11 AM

Trail running 1:00:00 [3] 5.0 mi (12:00 / mi)

Trail running to Lone Rock and along other trails around White tail woods park for support crew and also checking out the rest of the park .

Thursday Nov 26, 2015 #

10 AM

Swimming 21:30 [3] 1.0 km (21:30 / km)

Sunday Nov 22, 2015 #

11 AM

Hiking 1:27:00 [1] 2.9 mi (30:00 / mi) +80m 27:38 / mi

Hike down to Sacsayhuaman and beautiful picnic lunch with table cloths , wine , 4 courses overlooking the city of Cusco at around 12,500'

Friday Nov 20, 2015 #

9 AM

Hiking 1:27:00 [2] 2.5 mi (34:48 / mi)

Hiking at Maccu Picchu including out along the high narrow trail across the cliffs to the Inca drawbirdge

http://www.pbase.com/bmcmorrow/image/99610094

Thursday Nov 19, 2015 #

9 AM

Hiking 3:35:00 [3] 7.5 mi (28:40 / mi) +1150m 19:25 / mi

Took the train from Ollantaytambo to km post 104 . Then on foot with steep climb for 1st 2 hrs then up and down , stop for lunch and then entry to Machu Picchu by the spectacular sun gate . Sunny and not too warm . Spectacular trail running along the very steep mountainsides with spectacular views with Lori and group from VBT

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Wednesday Nov 18, 2015 #

10 AM

Hiking 2:00:00 [1] 5.0 mi (24:00 / mi)

Along the urubamba River towards Ollantayambo . Very nice inca trail

2 PM

Hiking 45:00 [3] 1.0 mi (45:01 / mi) +100m 34:20 / mi

Around Ollyantaytambo town and up the Inca fortress to the sun temple and back. All at around 8,000 ft

Tuesday Nov 17, 2015 #

11 AM

Hiking 3:00:00 [2] 5.0 mi (36:00 / mi)

Hiking in the Sacred Valley to the Inca circular terrace at Moray and then from Maras down to the salt pans and eventually to the Urumba River . A little light rain to start but then sunny and windy later

Monday Nov 16, 2015 #

11 AM

Hiking 1:00:00 [1] 2.0 mi (30:00 / mi)

At Cuyuhuni community area at 13,970' hiking around the high pass area visiting various interesting sights

Saturday Nov 14, 2015 #

4 PM

Hiking 25:00 [3] 1.0 mi (25:00 / mi)

Walking along beach and in the park on Key Biscayne on a 12 hr layover at MIA

Friday Nov 13, 2015 #

7 AM

Swimming 36:30 [3] 1.83 km (20:00 / km)
weight:157.2lbs

300br 300ba 400fr 1930
800y w.fins 1259
200 y

Thursday Nov 12, 2015 #

7 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:157.5lbs

easy morning swim

Wednesday Nov 11, 2015 #

Event: MNOC Katherine Abbot Veteran's Day Night-O

4 PM

Orienteering (hanging controls) 35:00 [3] *** 1.5 km (23:20 / km)
spiked:10/10c

hanging controls for nightO

Tuesday Nov 10, 2015 #

7 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:156.2lbs

easy swim this am ; 200y br 200y ba 400y fr
2 x (400 fr w fins + 100ba)

Sunday Nov 8, 2015 #

8 AM

Swimming 32:29 1.63 km (19:59 / km)
weight:159lbs

200y br, 200y ba, 400y fr 1600
800y w/fins (137,133,135,133,133,134,133,128) 1229
200y cool down

10 AM

Misc Outdoor activities ( sailing , etc) (mowing) 30:00 [2]

1 PM

Orienteering 59:24 [2] *** 4.65 mi (12:46 / mi) +80m 12:07 / mi
spiked:24/25c

Tamarack POC and trail run. Warm fall day ~60 deg F with clear sunny skies.

- E trail through swamp area was underwater . A couple of map updates.

did score O for all the POC pts