Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Nov 30, 2018:

	activity	#	time	miles		km		+m
	Swimming	16	9:47:51	18.12	(32:27)	29.15	(20:10)
	Misc Outdoor activities ( sailing , etc)	3	5:00:00
	Orienteering	4	4:06:23	17.38	(14:11)	27.97	(8:49)	408	49 /	53c	92%
	Stationary Bike (spin and regular)	6	4:02:00	31.0	(7:48)	49.89	(4:51)
	Road Biking	2	3:03:59	37.45	(4:55)	60.27	(3:03)	205
	Trail running	3	1:53:50	11.6	(9:49)	18.67	(6:06)	44
	Treadmill	4	1:21:30	8.59	(9:29)	13.82	(5:54)	235
	Gym workout (wts etc)	4	34:00
	muscle specific exercises	2	10:00
	Total	33	29:59:33	124.14		199.78		892	49 /	53c	92%
averages - weight:153lbs

3:30

0:00

» now

Thursday Nov 29, 2018 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 2:30:00 [3] 6.5 mi (23:05 / mi)

Gym workout (wts etc) (planks push ups) 5:00 [3]

11 AM

Swimming 26:52 [3] 1.28 km (20:59 / km)

400y br
500y fr
500y fr w fins
109y ba legs
50br 59fr

Wednesday Nov 28, 2018 #

1 PM

Stationary Bike (spin and regular) (Stationary bike ) 21:00 [3] 6.0 mi (3:30 / mi)

Gym workout (wts etc) (Planks weights push ups) 15:00 [3]

2 PM

Swimming 31:00 [3] 1.46 mi (21:14 / mi)

400y br
500y fr
500y fr w fins
100y back w fins
50br 50fr

Tuesday Nov 27, 2018 #

2 PM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:153lbs

200m br
500m fr
500m fr w fins

Monday Nov 26, 2018 #

Swimming 43:00 [3] 2.01 km (21:22 / km)
weight:151.8lbs

steady cruise
400y br
400y ba
1200y fr w fins
100y ba
50 br 50 fr

10 AM

Stationary Bike (spin and regular) (stationary bike) 21:00 [3] 6.0 mi (3:30 / mi)

Gym workout (wts etc) (planks and push ups) 4:00 [3]

Sunday Nov 25, 2018 #

10 AM

Swimming 41:03 [3] 2.01 km (20:24 / km)
weight:151.8lbs

400y br. 400y ba 600y fr 600y fr w fins ( fast and slow on 2 mins) 118,118,116 100ba 50 br50fr

Saturday Nov 24, 2018 #

12 PM

Misc Outdoor activities ( sailing , etc) (Leaf raking) 2:00:00 [2]

Road Biking (Rock hopper ) 42:15 [3] 8.89 mi (4:45 / mi) +80m 4:37 / mi

Gateway Trail before dusk with a warm 36 deg F

Friday Nov 23, 2018 #

9 AM

Road Biking 27:12 [3] 4.3 mi (6:20 / mi)

Turkey burner bike leg 1

Trail running 33:21 [3] 3.56 mi (9:22 / mi) +39m 9:04 / mi

Turkey burner run leg 1 score o

Road Biking 1:03:54 [3] 11.96 mi (5:21 / mi) +104m 5:12 / mi

Turkey burner bike leg 2 over to carver park

Trail running 35:05 [3] 3.36 mi (10:27 / mi) +3m 10:25 / mi

Run leg 2 trails at Carver Lowry nature center

Road Biking 50:38 [3] 12.3 mi (4:07 / mi) +22m 4:06 / mi

Back to Justin and mollies

Fun turkey burner with : Brian , Darryn, Pete W , Justin, Andrei Jay

Thursday Nov 22, 2018 #

10 AM

Swimming 33:27 [3] 1.65 km (20:19 / km)
weight:152.8lbs

200y br 200y ba 500y fr 500y fr w fins. 200y ba w fins 2x 50y sprint ( 32, 34) 100y cooldown

Wednesday Nov 21, 2018 #

11 AM

Stationary Bike (spin and regular) (Stationary bike ) 15:00 [3] 4.0 mi (3:45 / mi)

Gym workout (wts etc) (Weights) 10:00 [3]

Swimming 38:00 [3] 1.83 km (20:47 / km)
weight:152.3lbs

400y br
1600y fr w fins 2800

Tuesday Nov 20, 2018 #

8 AM

Misc Outdoor activities ( sailing , etc) (bridging furniture moving) 1:30:00 [2]

moving lots of dressers, sofas and beds

1 PM

Stationary Bike (spin and regular) (stationary bike) 15:00 [3] 3.0 mi (5:00 / mi)

2 PM

Swimming 44:00 [3] 2.01 km (21:52 / km)
weight:154lbs

Monday Nov 19, 2018 #

10 AM

Swimming 47:10 [3] 2.19 km (21:29 / km)
weight:153lbs

400y br, 400y ba 600y fr 600y fr w fins, 100y ba w fins , 100y br , sprint 3 x 50 fr (42 , 46 , 46,) cool down 50 fr

Sunday Nov 18, 2018 #

8 AM

Orienteering race 2:14:20 [4] *** 16.0 km (8:24 / km) +363m 7:33 / km
spiked:21/24c shoes: Salomon XA black

Possum Trot XIX at Fleming Park East Lake Jacomo with MNOC group of Andrei, Tom L, Phil S, Jim Mullin, Mike McKeen and Ayla and Rab . Cold strong N wind and high humidity made it rather raw and so everyone was wearing gloves and staying out of the wind til the start.

Start was the usual mad rush to #1 about 600m away up the road . Ran just behind the leaders who went to 2 on a direct route (and were overtaken by slower finishers who used the trail . Briefly looked at map and started to get into map approaching 2 and on way to 3 (just behind JP and Tom Carr). Still fast pace and group of about 5 until we approached 5 and was starting to run my own route 7 , 8 ,9 , 10 11 in rough group of 3 . 12 : another dicth (not on the map) and was too low so that I had to circle back (2 mins:20 sec lost) , 13 on my own, 14 rather thick and didn't venture it soon enough so had to come back a bit 2 mins lost, Spike caught me at 14 . 15, 16 fast and easy , Spike then went left to skip 17 and I went straight to 17 skipped 18. , 19 easy (saw JP up ahead) but didn't see trail leaving 19 so went low and had to climb back up then solid run on my own 20 - 24 and to finish.

Good fun run and got 8th place

Lifetime standings : 6th place

https://docs.google.com/spreadsheets/d/1PlEVz_ApuY...

Possum Trot - Splits

Saturday Nov 17, 2018 #

Event: Possum Trot XIX Weekend

12 PM

Orienteering race 20:14 [3] *** 3.0 km (6:45 / km)
spiked:18/19c shoes: Salomon XA black

Pre Possum Trot long sprint at Park University in Parkville MO.

Unique above and below ground experience . Below was in the limestone caves with network of roads and storage areas. Neat and warmer than above ground.

Pretty good run .. didn't force the pace too much so as to avoid mistakes .

Long Sprint - Splits