Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Aug 31, 2005:

activity	#	time	miles		km		+m
Orienteering	5	8:47:38	22.43	(23:31)	36.1	(14:37)	250	29 /	30c	96%
Mtn Biking	2	4:30:00	16.16	(16:43)	26.0	(10:23)
Misc Outdoor activities ( sailing , etc)	4	2:35:00	3.73		6.0
Swimming	4	1:22:00	2.3	(35:40)	3.7	(22:10)
Gym workout (wts etc)	2	1:15:00
Road Biking	1	15:00	3.73	(4:01)	6.0	(2:30)
Total	14	18:44:38	48.34		77.8		250	29 /	30c	96%

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Sunday Aug 28, 2005 #

Swimming 25:00 [3] 1.0 km (25:00 / km)

Slow ... still feeling under the weather

Saturday Aug 27, 2005 #

Gym workout (wts etc) 1:00:00 [2]

Lifting heavy concrete (80 lbs) blocks all day building stone wall ...not much aerobic but plenty of strength buidling

Wednesday Aug 24, 2005 #

Orienteering 17:38 [4] *** 2.1 km (8:24 / km)
spiked:7/8c

Lake Elmo sprint long.. Recovering from sick so took it real slow

Long - Splits

Sunday Aug 21, 2005 #

Orienteering 30:00 [2] ** 2.0 km (15:00 / km) +50m 13:20 / km

Control retrieval for MNOC rogaine

Saturday Aug 20, 2005 #

Orienteering 45:00 [2] ** 4.0 km (11:15 / km)
spiked:6/6c

Control retrieval for MNOC rogaine

Friday Aug 19, 2005 #

Mtn Biking 30:00 [2] ** 5.0 km (6:00 / km)

Setting out controls for MNOC rogaine...all went well til chain snapped. darn it !

Orienteering 2:45:00 [3] ** 14.0 km (11:47 / km) +200m 11:00 / km
spiked:16/16c

Setting out controls for MNOC Rogaine in Savanna Portage state park. beautiful park

Sunday Aug 14, 2005 #

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

Swim at YMCA w/Lori

Saturday Aug 13, 2005 #

Mtn Biking 4:00:00 [2] ** 21.0 km (11:26 / km)

Mountain Biking at Savannah Portage for vetting of the MNOC rogaine - overgrown trails !

Orienteering 4:30:00 [2] ** 14.0 km (19:17 / km)

Vetting on foot for MNOC rogaine at Savanna Portage

Thursday Aug 11, 2005 #

Misc Outdoor activities ( sailing , etc) (Sailing) 15:00 [1]

Day 4 of Apostle Islands cruise
Julian Bay (swim and snorkel at wreck - awesome) then to Michigan Island lighhouse , Long Island and back to Pikes Bay

C • I think 1

Wednesday Aug 10, 2005 #

Misc Outdoor activities ( sailing , etc) (Sailing) 1:00:00 [1] 3.0 km (20:00 / km)

Day 3 of Apostle Island cruise .
Rocky to Outer Island (N tip) to South Sand spit (long walk all around ) then to Julian Bay on Stockton 3 km hike

Tuesday Aug 9, 2005 #

Misc Outdoor activities ( sailing , etc) (Sailing) 20:00 [1]

Sailing in the Apostle Islands' plus the aerobic work outs of hiking to lighthouses, rowing , swimming , hauling up the anchor (Justice Bay to East Bay , Sand Island to Bear Island to Devils Island to Rocky )

Monday Aug 8, 2005 #

Misc Outdoor activities ( sailing , etc) (Sailing) 1:00:00 [1] 3.0 km (20:00 / km)

Sailing in the Apostle Islands' plus the aerobic work outs of hiking to lighthouses, rowing , swimming , hauling up the anchor etc (Pike's Bay to Raspberry Island to Justice Bay Sand Island) 3 km hike

Thursday Aug 4, 2005 #

Road Biking 15:00 [3] 6.0 km (2:30 / km)

Mtn Bike ride to YMCA; got cut up by a Harley rider who then came back and tried to punch me and knock me off my bike. He hit only a glancing blow (basically missed ) and then took off . When I got to the YMCA I called the police : seems like he has a false license plate . Fun and games !

Swimming 10:00 [3] 0.5 km (20:00 / km)

YMCA outdoor pool 450 m Free 50 m br

Gym workout (wts etc) 15:00 [3]

weights in ymca gym

Monday Aug 1, 2005 #

Swimming 25:00 [4] 1.2 km (20:50 / km)

1000 m in YMCA pool in 20mins) (900 free, 100 br plus 200m cool down

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