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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Orienteering16 15:25:31 47.83(19:21) 76.97(12:01) 992203 /211c96%
  Swimming14 8:52:58 15.96(33:24) 25.68(20:45)
  muscle specific exercises11 6:00:00
  Road Biking7 4:20:28 58.0(4:29) 93.35(2:47) 363
  Kayaking1 3:24:00 12.94(15:46) 20.83(9:48)
  Misc Outdoor activities ( sailing , etc)1 2:00:00
  Treadmill4 50:33 5.42(9:20) 8.72(5:48) 180
  Hiking1 39:04 1.87(20:54) 3.01(12:59) 17
  Gym workout (wts etc)2 38:00 11.07(3:26) 17.82(2:08)
  Trail running2 25:49 2.56(10:05) 4.12(6:16) 24
  Total50 42:36:23 155.65 250.49 1576203 /211c96%
averages - weight:155.9lbs

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Sunday Apr 30, 2017 #

Event: MNOC Mille Lacs Kathio State park with OUSA team trials
 
7 AM

Orienteering (control hanging) 40:10 [3] 2.22 km (18:05 / km) +19m 17:21 / km
spiked:6/6c shoes: Inov Oroc 340 - yellow

hanging controls N of fire tower
1 PM

Orienteering race (non competitive) 46:25 [4] *** 6.5 km (7:08 / km)
spiked:10/10c shoes: Inov Oroc 340 - yellow

MNOC 3 day Mille Lacs Kathio - non competitive run on Brown. Got a break in the action so went out on Brown for a fun run. Went well except crossing a 40' section of marsh from 2 to 3 , broke through the floating bog up to my waist in water and had to go on to all fours to get out. A Junior team woman was in the same predicament about 30' away . Took slightly conservative approach to the far SE control (along trail 1/2 way then into the woods where there was a good amount of easy features to navigate off). Raced Mike from last control to finish . a fun run and awesome terrain. No GPS track since unable to recharge since Friday
3 PM

Orienteering (control retrieval) 1:00:00 [2] *** 4.0 km (15:00 / km)
spiked:4/4c shoes: Inov Oroc 340 - yellow

at Mille Lacs kathio slow pick up of controls in SE area . 3rd visit to that area in 24 hrs

Brown - Splits

Saturday Apr 29, 2017 #

Event: MNOC Interstate Park (WI) with OUSA Team Trials Middle
 
7 AM

Orienteering (hanging flags) 1:02:07 [3] 1.93 mi (32:11 / mi) +62m 29:17 / mi
spiked:8/8c

at Interstate for MNOC 3 day
11 AM

Orienteering race 28:45 [4] *** 3.7 km (7:46 / km) +53m 7:15 / km
spiked:11/11c shoes: Salomon XA black

MNOC Interstate Brown- non - competitive. Had nice run on the brown ; navigated well and ran well
3 PM

Orienteering (control retrieval) 23:47 [3] *** 0.98 mi (24:16 / mi) +62m 20:18 / mi
spiked:5/5c shoes: Salomon XA black

at Interstate for MNOC 3 day
5 PM

Orienteering (control hanging) 58:52 [3] **** 3.57 km (16:29 / km) +13m 16:11 / km
spiked:6/6c shoes: Salomon XA black

control hanging SE area at Mille Lacs Kathio for MNOC 3 day

Brown - Splits

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet
 
Event: MNOC Como with OUSA Team Trials Sprint
 
11 AM

Orienteering (hanging controls) 50:00 [3] ** 2.5 km (20:00 / km)
spiked:17/17c shoes: Salomon XA black

Hanging S and SW controls for MNOC Como event

Wednesday Apr 26, 2017 #

9 AM

Swimming 31:03 intensity: (25:03 @3) + (6:00 @4) 1.46 km (21:16 / km)
weight:157.1lbs

400 y br 219,217, 218,225
400y ba 203,206,209,212
400y fr 149,150,150,149
400y fr w fins 125,130,130,125

Tuesday Apr 25, 2017 #

10 AM

Road Biking (specialized roubaix) 14:35 [3] 5.94 km (2:27 / km) +40m 2:22 / km

home to Y

muscle specific exercises (upper body and core) 40:00 [3]

11 AM

Swimming 29:57 [3] 1.46 km (20:31 / km)
weight:157lbs

400y br 209,212,216,210
400y ba 200,159,201,153
400y fr 141,146,148,147
400y fr w fins 129,138,136,124
12 PM

Road Biking (specialized roubaix) 37:53 [3] 9.87 mi (3:50 / mi) +29m 3:48 / mi

Back from Y around White Bear Lake along 96 and 244

Monday Apr 24, 2017 #

1 PM

Swimming 35:28 [3] 1.65 km (21:33 / km)
weight:159lbs

Easy cruise
400y br 216,219,219,220,
400y ba 206,206,209,209
400y fr 148,149,155,151
400y fr w fins 128,137,134,137
100y ba w fins 147
100y br 209

Sunday Apr 23, 2017 #

7 AM

Trail running 22:13 [3] 2.35 mi (9:27 / mi) +24m 9:10 / mi
shoes: New Bal

run before breakfast . Sunny and cool morning . 1 dog walker w loose dog.
1 PM

Kayaking 3:24:00 [3] 12.94 mi (15:46 / mi)

Kayak Minnehaha creek Gray's Bay to 54th st with Jim and Kathi M, Mike and Julia, Lori, Phil , Jeanne L , Clark F and 6 others . Sunny day , warmish (65-70 with water at 56 deg F) and flow was 180 cfs (per USGS Gage 05289800 at Hiawatha) . Great trip JL tipped twice . Lori and I both ran the rapids at the mill and 54th,; some water in cockpit but not tipping.

3hr 24 moving time ; 5hr 13 including stops

Friday Apr 21, 2017 #

9 AM

Road Biking (specialized roubaix) 42:03 [3] 8.27 mi (5:05 / mi) +51m 4:59 / mi

to Y via Gateway with litter patrol . only about 6 pieces so went pretty quick

Road Biking (specialized roubaix) 34:10 [3] 8.55 mi (4:00 / mi) +56m 3:55 / mi

from Y to home via Gateway and N St paul
10 AM

Swimming 41:20 [3] 2.01 km (20:34 / km)
weight:154.8lbs

easy steady pace long swim
400y br
400y ba
600y fr
600y fr w fins
100y ba
100y fr

Wednesday Apr 19, 2017 #

10 AM

Road Biking (specialized roubaix) 29:43 [3] 7.42 mi (4:00 / mi) +53m 3:55 / mi

to Y and back . East wind
11 AM

muscle specific exercises (upper body) 15:00 [3]

Swimming 39:18 [3] 1.92 km (20:28 / km)
weight:154.9lbs

400br 221, 222,218,224
400ba 202,207,207,210
400fr 151,150
500fr w fins 133,141,137, 139,136,
then 600y fr alt fast, slow 129,145, 124,147, 125,141

Tuesday Apr 18, 2017 #

10 AM

Gym workout (wts etc) (stationary bike) 21:00 [3] 6.07 mi (3:28 / mi)

11 AM

muscle specific exercises 25:00 [3]

upper body , and planks

Swimming 38:15 intensity: (32:15 @3) + (6:00 @4) 1.83 km (20:55 / km)

300y br 222,221,222
300y ba 210,204,206
600y fr 142,151,142,152,150,148
3 x (100y fast + 100y slow ) fr w fins on 4 mins 120,151; 117,155; 117,151
100y br 215
100y fr 140

Monday Apr 17, 2017 #

Swimming 39:15 [3] 1.83 km (21:28 / km)
weight:154.6lbs

easy cruise day
600y br 217,219,219,223,225,224
600y fr 144,151,150,151,156,151
600y fr w fins 138,139,145,142,146,142
100y ba with fins legs only 212
100y fr 132
10 AM

Road Biking (trek rockhopper) 19:52 [3] 3.94 mi (5:03 / mi) +31m 4:55 / mi

to Y via KA trails
12 PM

Road Biking (trek rockhopper) 17:06 [3] 3.72 mi (4:36 / mi) +32m 4:29 / mi

from Y to home

Sunday Apr 16, 2017 #

10 AM

muscle specific exercises (arms) 10:00 [3]

arms and shoulder exercises with 20#ers at home
12 PM

Hiking 39:04 [2] 3.01 km (12:59 / km) +17m 12:38 / km

hike around KA with Lori on sunny Easter am

Saturday Apr 15, 2017 #

Event: MNOC Whitetail Woods
 
12 PM

Orienteering race 1:11:01 [4] *** 5.93 mi (11:59 / mi) +178m 10:58 / mi
spiked:16/18c shoes: Salomon XA black

MNOC whitetail woods Red course. Great course laid out by Mike and Julia using this fairly small park. All buckthorn is gone but there is a little prickly ash. Nice open running.

A couple of erros 2 min and 3min in the reentrant spur terrain where I got 30 degrees off and ended up going down wrong reentrant . Otherwise an Ok run . It got warm and humid so I got hot and thirsty

Orienteering race 40:50 [3] *** 5.38 km (7:36 / km) +68m 7:09 / km
spiked:13/13c shoes: Salomon XA black

MNOC whitetail woods Brown : a good run , a little tired from the red

Brown - Splits

Red - Splits

Friday Apr 14, 2017 #

9 AM

Orienteering 59:29 [3] *** 6.05 km (9:50 / km) +170m 8:37 / km
spiked:15/16c shoes: Salomon XA black

prerun at Interstate of course ... stop and checking clues etc . Nice course to run
12 PM

Swimming 35:03 [3] 1.83 km (19:10 / km)
weight:154.6lbs

100y br 207
500y fr 152,141,144,143,141,
800y w fins 133,137,140,141,140,138,140,134
200y br 211,215
400y fr 146,144,125,143

Thursday Apr 13, 2017 #

10 AM

Gym workout (wts etc) (stationary bike) 17:00 [3] 5.0 mi (3:24 / mi)

muscle specific exercises (upper body ) 30:00 [3]

11 AM

Swimming 38:00 intensity: (21:00 @3) + (17:00 @4) 1.83 km (20:47 / km)
weight:154.4lbs

400y br 216,219,214,214
400y ba 157,158,200,158
400y free 138,143,142,140
200y br legs only 229, 229
600yfr w fins 131,139,141,123,135,129

Wednesday Apr 12, 2017 #

10 AM

muscle specific exercises (upper body and core) 40:00 [3]

upped the weights 5 lbs all aorund. Planks to 1 min 15 sec with lifts (plain 50, sides 20 ) Balance on leg (1 min) , Leg Press also
11 AM

Swimming 40:27 intensity: (32:42 @3) + (7:45 @4) 2.01 km (20:07 / km)
weight:155.6lbs

200y br 226,215
200y ba 155,158
600y fr 145, 148,149, 152,146,143
200y br legs only 221, 224
4 x 100 fast, 100 moderate, rest on 4 mins w fins 117,149 ; 121,149 ; 121, 142 ; 121,142 ;
100y ba w fins 215
100y fr 129

Tuesday Apr 11, 2017 #

1 PM

Treadmill 10:07 [4] 1.07 mi (9:27 / mi) +50m 8:15 / mi
shoes: Hoka Challenger ATR

muscle specific exercises (upperbody and core) 35:00 [3]
weight:156.4lbs

5 PM

Orienteering (Map updating) 18:17 [3] 1.56 km (11:43 / km) +4m 11:35 / km

Map update and checking at como

Trail running 3:36 [3] 0.21 mi (17:08 / mi)

Orienteering (Control checking) 36:54 [3] ** 4.34 km (8:30 / km) +18m 8:19 / km
spiked:23/25c

Control and course checking at como

Monday Apr 10, 2017 #

11 AM

Treadmill warm up/down 10:06 [3] 1.07 mi (9:26 / mi) +50m 8:15 / mi
shoes: Hoka Challenger ATR

muscle specific exercises (upper body and core) 50:00 [3]

12 PM

Swimming 38:41 [3] 1.83 km (21:10 / km)
weight:156.4lbs

200br 217,210
200ba 157,200
400fr 142,148,150,145
200br legs only 230,231
800fr w fins 136,142,147,147,144,148,146,147
100fr 129
100br 230

Sunday Apr 9, 2017 #

10 AM

Orienteering (taping and vetting) 1:16:12 [3] *** 4.89 km (15:35 / km) +16m 15:20 / km
spiked:10/10c shoes: Salomon XA black

at MLK taping controls
1 PM

Orienteering (vetting) 1:27:45 [3] *** 6.31 km (13:55 / km) +43m 13:27 / km
spiked:14/14c shoes: Salomon XA black

vetting at MLK

Saturday Apr 8, 2017 #

Event: MNOC French Regional Park
 
2 PM

Orienteering 16:14 [4] 2.15 km (7:33 / km) +89m 6:15 / km
spiked:13/14c shoes: Salomon XA black

MNOC French Orange/ Sprint . a few more boulders at 3 than on map slowed me down but otherwise good run 5th
C • Fence jumping 9

Orange - Splits

Friday Apr 7, 2017 #

10 AM

Treadmill 20:20 [3] 2.25 mi (9:02 / mi) +40m 8:34 / mi
shoes: Hoka Challenger ATR

11 AM

muscle specific exercises (upper body and core) 40:00 [3]

Swimming 37:51 [3] 1.83 km (20:41 / km)
weight:155.5lbs

200y br 210,217
200y ba 200,204
400y fr 149, 150,147,149
200y br legs only 224,228
800y fr w fins 132, 141, 141,141 , 136,139, 136, 135,
100y ba leg fins only 224
100y fr 139

Wednesday Apr 5, 2017 #

6 PM

Orienteering 51:30 [3] * 3.03 km (17:01 / km) +5m 16:53 / km
spiked:14/14c

at como working on the sprint courses

Tuesday Apr 4, 2017 #

9 AM

Road Biking (rockhopper) 1:05:06 [3] 20.18 km (3:14 / km) +72m 3:10 / km

to Y via Gateway litter patrol (about 9 items to pick up along trail) and back via KA trails
10 AM

muscle specific exercises (upper body and core) 35:00 [3]

11 AM

Swimming 42:09 [3] 2.01 km (20:58 / km)
weight:156.5lbs

Monday Apr 3, 2017 #

10 AM

muscle specific exercises 40:00 [3]

at Y : upperbody weights + planks + leg press

Treadmill 10:00 [3] 1.03 mi (9:42 / mi) +40m 8:40 / mi
ahr:130 shoes: Hoka Challenger ATR

11 AM

Swimming 46:11 [3] 2.19 km (21:05 / km)
weight:156.2lbs

easy long cruise day
200y br
200y ba
600y fr
200y br legs only
1000y fr w fins
100y ba legs only w fins
50 br
50 fr

Sunday Apr 2, 2017 #

10 AM

Orienteering 1:37:13 [3] *** 6.54 km (14:51 / km) +195m 12:56 / km
spiked:18/20c shoes: Inov Oroc 340 - yellow

pre run of one course at Interstate and some map work

Saturday Apr 1, 2017 #

10 AM

Misc Outdoor activities ( sailing , etc) (yardwork; digging) 2:00:00 [2]

raking, leaf pickup; dig over veg garden

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