Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Sep 30, 2016:

	activity	#	time	miles		km		+m
	Road Biking	15	14:57:21	218.08	(4:07)	350.97	(2:33)	1511
	Kayaking	4	9:03:37	41.17	(13:12)	66.26	(8:12)
	Orienteering	5	8:21:35	29.59	(16:57)	47.62	(10:32)	529	69 /	78c	88%
	Swimming	14	6:21:19	11.99	(31:48)	19.3	(19:45)
	Misc Outdoor activities ( sailing , etc)	4	3:30:00
	Trail running	4	1:40:05	9.82	(10:12)	15.8	(6:20)	136
	Hiking	1	33:54	1.69	(20:03)	2.72	(12:28)	24
	Total	44	44:27:51	312.34		502.67		2200	69 /	78c	88%
averages - weight:155.7lbs

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Wednesday Sep 28, 2016 #

10 AM

Swimming 26:04 [3] 1.28 km (20:22 / km)
weight:157.6lbs

800y (fr + ba) 1550
600y w fins 1014

11 AM

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

Road Biking 1:22:26 [3] 20.7 mi (3:59 / mi) +176m 3:53 / mi

cool and windy day .

had lunch (sandwich from co-op and a beer) .

Monday Sep 26, 2016 #

10 AM

Swimming 26:33 [3] 1.28 km (20:45 / km)
weight:156.7lbs

easy cruise 800 y (alt free and back)
600y free w/fins

5 PM

Road Biking (specialized roubaix) 36:31 [3] 7.62 mi (4:48 / mi) +24m 4:45 / mi

gateway trail litter patrol (Hwy 36 to Hadley parking) 3 pieces of litter

Sunday Sep 25, 2016 #

10 AM

Orienteering 4:00:43 [3] *** 21.74 km (11:04 / km) +122m 10:46 / km
spiked:19/23c shoes: Salomon XA black

MNOC Minnegoat at Straight Lake

Raining and windy at start . Most who had signed up for the long course switched to the short so there was only Owen and Andre, Carter, Kendra , Sam G and I on the long. Started Garmin a little late

Took off down the road and immediately had issues reading the map and seeing the terrain and veg due to glasses being fogged up and the rain. 10 mins messing around for control 1 then disastrous sense of direction (turned to East ... confused and stumbling around in the thickish vegetation, then got relocated and started afresh after getting back to the road . Slightly better and rain started to let up . Got #2 , then woods opened up and rain let up and things became much steadier . Nailed 3 , a little trouble on 4 (overshot) , nailed 5, found tape on 6 (control was hing about 30m away in wrong spot .

7-9 good and steady . 10 made sure that I was certain of my location on the trail before carefully nailing #10 600m off trail , 11 nailed , 12 had trouble going through the newly logged area (had to loop around once and relocate on the way).

13-17 nailed , skipped 18, 19 - 22 in nice open woods (complex terrain was reading well ) all nailed . 23 (veg bdry of pines vs other trees) was difficult to discern so took an extra minute there. Skipped 24 , 25 missed by about 30m so reattacked from power line

Very poor start but good recovery.

MinneGoat - Splits

Saturday Sep 24, 2016 #

Event: MNOC Minnegoat Weekend

1 PM

Orienteering race 42:36 [3] 4.25 km (10:02 / km) +41m 9:34 / km
spiked:12/14c shoes: Salomon XA black

MNOC straight lake Day 1 RED

Took a couple of controls to get into the map (seeing the sloping marshy areas in the woods ). But then was reasonably solid after #3

Orienteering 28:12 [3] 3.23 km (8:43 / km) +43m 8:11 / km
spiked:10/10c shoes: Salomon XA black

MNOC Straight Lake Day 1 Brown.

Nice middle course. Well into map now and had a good run with no errors or bobbles

Brown - Splits

Red - Splits

Friday Sep 23, 2016 #

10 AM

Road Biking (specialized roubaix) 1:27:21 [3] 20.5 mi (4:16 / mi) +123m 4:11 / mi

round trip to Stillwater with Fred K (forgot to turn on GPS for outbound)

Thursday Sep 22, 2016 #

4 PM

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

slighty dryer by late pm so cut the front yard

Wednesday Sep 21, 2016 #

9 AM

Road Biking (specialized roubaix) 28:33 [4] 7.37 mi (3:52 / mi) +73m 3:45 / mi

light rain on way back ; streets were wet

10 AM

Swimming 25:26 [3] 1.33 km (19:11 / km)
weight:156.4lbs

800y alt fr ba 139,202,146,205,144,200,145,156 = 1500
600y fr w fins 127,135,140138,135,128 =926
50y ba legs only

Tuesday Sep 20, 2016 #

11 AM

Road Biking (specialized roubaix) 1:23:50 [3] 22.6 mi (3:43 / mi) +184m 3:37 / mi

bike to stillwater for lunch and back

Monday Sep 19, 2016 #

10 AM

Swimming 25:16 [3] 1.28 km (19:44 / km)
weight:156.7lbs

800y (fr/ba alternates) 149,204,148,159,146,206,150,204, = 1530
600y fr w/fins 136,140,141,140,137,129 =946

4 PM

Road Biking (Specialized roubaix) 1:43:45 [3] 27.16 mi (3:49 / mi) +177m 3:45 / mi

Home to Pine Springs and Hadley parking lot with litter pick up (15 items) then N on Gateway to Browns Creek to Stillwater and then home via Pine Springs

Sunday Sep 18, 2016 #

8 AM

Road Biking (specialized roubaix) 27:04 [4] 7.36 mi (3:41 / mi) +54m 3:36 / mi

cool and sunny am

9 AM

Swimming 22:30 [3] 1.23 km (18:14 / km)
weight:155.7lbs

600y free 145,147,147,146,146,147
600y fr w fins 132,137,140,137,1347,127
100y ba
50 fr 40.12

5 PM

Road Biking (specialized roubaix) 34:49 [3] 7.16 mi (4:52 / mi) +47m 4:46 / mi

quick late afternoon bike w Lori

Saturday Sep 17, 2016 #

Event: MNOC Interstate State Park

1 PM

Orienteering race 1:03:29 [3] 6.87 km (9:14 / km) +193m 8:06 / km
spiked:8/10c shoes: Salomon XA black

MNOC Interstate green course

controls 3-5 were in the cliffs area with progress only by trails through the rocks /cliffs . But there were a number of small trails not on the map in addition to the official park trails (quite small) . Lots of rock detail and only the largest mapped so lost time on #3 and #5 with some searching around.

Otherwise a good run

Orienteering 22:22 [3] *** 0.78 mi (28:41 / mi) +19m 26:39 / mi
spiked:3/4c shoes: Salomon XA black

control retrieval some points I did not visit earlier

4 PM

Orienteering 7:22 [3] 0.4 km (18:20 / km) +23m 14:16 / km
spiked:1/1c shoes: Salomon XA black

more control retrieavl : 1 that was not on red course and was not picked up ealrier by me

Green - Splits

Thursday Sep 15, 2016 #

10 AM

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

2 PM

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

Wednesday Sep 14, 2016 #

11 AM

Kayaking (Necky 14) 2:17:52 [3] 10.67 mi (12:55 / mi)

Kayak on the St Croix from Norway Point to Soderbeck Ferry Landing
a bright sunny cool day . A couple of fishing boats about but no other traffic.

Flow was quite high . 2020 cfs on USGS gage at Danbury.

Road Biking (trek rockhopper) 1:16:53 [3] 13.9 mi (5:32 / mi) +37m 5:29 / mi

Kayak shuttle.

Took roads up to Nelson's landing hiking trail parking lot. Took a look at sign and saw that they had newly designated the hiking trail N of there as mountain biking and hiking, so rode my bike on the trail to Norway Pt.
Trail was quite firm (over the years must have had some vehicle traffic) and grass and vegetation was an Ok height .

Trail running 29:09 [3] 2.61 mi (11:10 / mi) +39m 10:40 / mi
shoes: Salomon XA black

Brant Pines running

Tuesday Sep 13, 2016 #

8 AM

Road Biking (specialized roubaix) 28:04 [3] 7.4 mi (3:48 / mi) +52m 3:43 / mi

to WB Y and back

9 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:156.2lbs

easy swim at WB Y
100y br
100y ba
600y fr
600y fr w fins
150 mixed ba fly fr

10 AM

Trail running 21:54 [3] 3.8 km (5:46 / km) +12m 5:41 / km
shoes: Hoka Challenger ATR

easy run nice cool morning

Monday Sep 12, 2016 #

3 PM

Road Biking (specialized roubaix) 43:37 [3] 7.87 mi (5:33 / mi) +44m 5:27 / mi

bike to Gateway Hadley parking area and back with little pick up along the trail (new section assigned : hwy 36 to Hadley parking area.) about 20 items picked up since this section had no volunteer for a while

Sunday Sep 11, 2016 #

Event: MNOC Chester Woods

7 AM

Road Biking (specialized roubaix) 47:05 [3] 14.15 mi (3:20 / mi) +123m 3:14 / mi

St Paul Classic bike ride with Lori and Linda . Beautiful day for a bike ride (part 1) (started GPS a couple of miles late). Sprinred up the Mounds Park hill from Shephard road

Road Biking (specialized roubaix) 1:04:28 [3] 17.06 mi (3:47 / mi) +125m 3:42 / mi

St Paul Classic bike ride part 2 - left L after we crossed 35E in order to high tail it back the car and drive down to the MNOC meet at Chester Woods . Also forgot to start GPS after the stop at Mounds park

1 PM

Orienteering race 14:54 [3] ** 2.08 km (7:11 / km) +15m 6:56 / km
spiked:9/9c shoes: Salomon XA black

MNOC Chester woods sprint course (was setter had forgotten the course, Non Ranked)

Orienteering (cotnrol retrieval) 1:21:57 [3] *** 7.79 km (10:31 / km) +73m 10:03 / km
spiked:7/7c shoes: Salomon XA black

MNOC Chester Woods - control retrieval of the far SE corner of the red course

6 PM

Swimming 16:00 [3] 0.8 km (20:00 / km)
weight:153.5lbs

swim at WSP outdoor pool on way home from Chester Woods. Last day of outdoor pool for season.
800m free 1600

sprint - Splits

Saturday Sep 10, 2016 #

10 AM

Kayaking (Necky 14) 1:57:45 [3] 8.57 mi (13:44 / mi)

on the kettle from Sandstone to hwy 48 with Phil Stromme.

Beautiful early fall day with sun and clouds, Wind was initially in our face then switched to NW .

Flow was a nice 980 cfs and rapids were active and waves large (had to pump out after each rapids section) . Good fun outing

GPS track short 0.5 mi since i forgot to turn it on again after our stop

Friday Sep 9, 2016 #

11 AM

Swimming 32:00 [3] 1.6 km (20:00 / km)

WSP outdoor with L . Overcast day
easy cruise
600m free 1227
600m w fins 1130
400m free/fins,ba, fly mix

Thursday Sep 8, 2016 #

10 AM

Trail running 19:17 [4] 3.79 km (5:05 / km) +84m 4:35 / km
shoes: Hoka Challenger ATR

cool dryer sunny morning after 2 soggy days. New PR by 0:01 of 19:17

average cadence 168 spm, length 1.17m

12 PM

Swimming 40:50 [3] 2.1 km (19:27 / km)
weight:152.5lbs

at WSP Y with L
1000m free 151,159,159,200,159,158,202,202,204,156 1953
1000m fr w fins 144,148,150,153,153153,155,156,153,153,151 1841
100m ba w fins

2 PM

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

Wednesday Sep 7, 2016 #

12 PM

Swimming 28:00 [3] 1.4 km (20:00 / km)
weight:155.5lbs

at WSP outdoor pool w/L

600m alt free and back 151,218,153,219,201,221
600m free w fins 143,145,143,145,143,135
100m ba legs only
100m fr 139

5 PM

Road Biking (specialized roubaix) 1:19:25 [3] 21.65 mi (3:40 / mi) +175m 3:35 / mi

bike to beer. trail still wet in spots and very humid

Monday Sep 5, 2016 #

11 AM

Swimming 31:00 [3] 1.6 km (19:22 / km)
weight:155.5lbs

At Shoreview Y with L on last day of outdoor pool at NW Y. Packed 3 lanes with 6 swimmers in each .

5 PM

Hiking 33:54 [3] 2.72 km (12:28 / km) +24m 11:57 / km

Hike around KA with L

Sunday Sep 4, 2016 #

11 AM

Swimming 28:00 [3] 1.4 km (20:00 / km)
weight:157.3lbs

600m fr
600m fr w fins
200m cooldown

Saturday Sep 3, 2016 #

10 AM

Kayaking (Necky 14) 1:57:00 [3] 12.52 km (9:21 / km)

on the Kinni with Mike and Julia, Phil, Pete and Julie, Gary and Desiree

Flow was a good 111 cfs and weather was fine if a little cool. We got there just before the 10:00 am rush . A couple of trees across the river which required some effort to get by (and one of which took it out on Julie) . A fun group paddle . Hope to see the FB pix !

1hr 57 travel time: 3hr 20 inlcuding stops

Friday Sep 2, 2016 #

Swimming 30:40 1.6 km (19:10 / km)
weight:155.4lbs

600m free 150,157,159,200,203,158 (1148)
600m w fins 145,148,148,151,149,150 (1050)
100m ba legs only fins 235
200m w fins 143,150
100m fr 141

5 PM

Road Biking (trek rockhopper) 15:24 [2] 2.68 mi (5:45 / mi) +35m 5:31 / mi

up to store and back w L

Thursday Sep 1, 2016 #

10 AM

Kayaking (Necky 14) 2:51:00 [3] 14.15 mi (12:05 / mi)

Namekagon from cty K to Howell landing

Bright sunny day but cool (in low 70's). River was flowing fast and only saw one other group (at put in) . No scraping at all on bottom. Several eagles about . Took the short cut at mile 7.5 where about 50% of the flow now goes .

2 PM

Road Biking (trek rockhopper) 58:06 [3] 12.9 mi (4:30 / mi) +62m 4:26 / mi

kayak bike shuttle

4 PM

Trail running 29:45 [3] 4.01 km (7:25 / km) +1m 7:25 / km
shoes: Salomon XA black

trail run on way home

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