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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Oct 31, 2005:

activity # timemileskm+m
  Orienteering9 10:26:34 34.7(18:03) 55.84(11:13) 92468 /75c90%
  Hiking4 3:30:00 10.25(20:29) 16.5(12:44)
  Balance ball/Isometrics6 2:50:00
  Mtn Biking4 2:00:00 13.67(8:47) 22.0(5:27) 100
  Road Biking1 1:30:00 22.25(4:03) 35.8(2:31)
  Kayaking1 55:00 3.11(17:42) 5.0(11:00)
  Total20 21:11:34 83.97 135.14 102468 /75c90%

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Sunday Oct 30, 2005 #

Hiking 40:00 [2] 4.0 km (10:00 / km)

Crex Meadows with Lori; saw lots of sandhill cranes and some trumpeter swans, plus large flocks of ducks and geese

Saturday Oct 29, 2005 #

Road Biking 1:30:00 [3] 35.8 km (2:31 / km)

Bike with Lori out to Pine Point and back plus route via hills on way back (@96 crossing and to Bellaire)

Friday Oct 28, 2005 #

Note

Adventure run #3 at Wirth 18:30 hrs reg 1900hrs start
C • Better 4

Orienteering race 50:40 [4] ** 6.4 km (7:55 / km) +75m 7:29 / km
spiked:10/11c

wirth park adventure run/ night O 3rd place. Jerritt and Molly made a couple of strong challenges and a remark that "he'll never keep up that pace" as I sped by them BUT i left them in the dirt after control 8. Somehow they didn't realise that you go to #9 after #8 (and not back to #8) ! Maybe all that carrot juice affected their minds !! I recommend beer and snickers bars for night O

Orienteering 25:00 [2] ** 2.5 km (10:00 / km)

Control pick up after night o

Thursday Oct 27, 2005 #

Balance ball/Isometrics 30:00 [2]

10 min 1 km warm up walk follwoed by stretching , neck exercises, shoulder shugs, pulls and lat pulldowns

Hiking 10:00 [2] 1.0 km (10:00 / km)

around KA

Orienteering 20:00 [3] 2.5 km (8:00 / km)

Tuesday Oct 25, 2005 #

Balance ball/Isometrics 30:00 [2]

10 min 1km walk + neck strech + neck machine + pull downs (30) , lats(30) , shrugs (30) at woodbury

Sunday Oct 23, 2005 #

Note

Sand Dunes MNOC meet

Orienteering race 1:03:23 [4] **** 5.2 km (12:11 / km) +150m 10:39 / km
spiked:7/8c

MNOC Sand dunes meet (3rd place on red) . Good run one mistake on #1 (about 3 mins) , wandered a little on 3 to 4

Saturday Oct 22, 2005 #

Mtn Biking 45:00 [3] 8.0 km (5:38 / km)

Biking around lake Elmo ...sluggish

Friday Oct 21, 2005 #

Orienteering race 41:45 [4] *** 5.1 km (8:11 / km) +50m 7:48 / km
spiked:9/9c

Wirth park night O/adventure run. Fun with a mass start ; Stephen Regenold beat me by about 5 mins; stayed ahead of the younger fitter runner types by turning off my headlight and better micro route choices. 2nd place

Orienteering 25:00 [2] ** 1.8 km (13:53 / km) +25m 12:59 / km
spiked:3/3c

Control pickup (night O) for wirth adventure run ; plus checked out location of H on POC at Wirth

Thursday Oct 20, 2005 #

Mtn Biking 20:00 [3] 4.0 km (5:00 / km)

Mtn bike around Kath Abbott

Balance ball/Isometrics 20:00 [2]

stretching neck exercises etc

Wednesday Oct 19, 2005 #

Mtn Biking 25:00 [3] 4.0 km (6:15 / km)

Mtn Biking at KA after work in garden on building wall

Tuesday Oct 18, 2005 #

Balance ball/Isometrics 30:00 [2]

Warm up on treadmill 10 mins plus neck exercies and stretching

Sunday Oct 16, 2005 #

Mtn Biking 30:00 [3] 6.0 km (5:00 / km) +100m 4:37 / km

Mtn biking at Katharine Abbott after working in the garden all day building walls .

Friday Oct 14, 2005 #

Balance ball/Isometrics 30:00 [3]

warm up 10 mins plus neck exercies lats etc

Hiking 40:00 [2] 4.0 km (10:00 / km)

Night hike into Afton State park to visit Mike / Julia and Pete at the campground. Full moon and awesome night !... quite warm for mid October.

Wednesday Oct 12, 2005 #

Balance ball/Isometrics 30:00 [3]

Neck stretching per regime : Sa, Sun, Mon, Tue, Wed

Monday Oct 10, 2005 #

Orienteering 1:06:06 [5] *** 5.2 km (12:43 / km) +150m 11:07 / km
spiked:10/12c

Glen Valley at Manitoba Champs.... slow on #1 (had to relocate), forgot #6 son had to go back from close to 7 : 12 min error ! otherwise fast run
C • Nice work 1

Course 6 - Splits

Sunday Oct 9, 2005 #

Orienteering race 1:22:40 [5] 6.6 km (12:32 / km) +100m 11:39 / km

WCOC Day 1 course 6 ... a little lethargic ...blew #5 reallly badly

Hiking 2:00:00 [1] 7.5 km (16:00 / km)

Hiking around Spiritt Sands with Pete Curtis, Joan Furlong, Andrea and the boys, and Kevin Teschendorf after day 2 of the Western Canadian Champs. Very sandy. Neat devils punchbowl and dunes areas

Course 6 - Splits

Saturday Oct 8, 2005 #

Orienteering race 1:22:00 [5] 6.54 km (12:32 / km) +94m 11:42 / km

Day 1 of Western Canadian Champs

WCOC Day 1 Course 6 - Splits

Sprint Course 2 - Splits

Friday Oct 7, 2005 #

Event: Western Canadian Orienteering Championships 2005
 

Orienteering race 9:00 [4] ** 1.6 km (5:37 / km)
spiked:11/12c

WCOC Day 1 sprint course 2

Orienteering 11:00 [3] 1.8 km (6:07 / km)

WCOC Sprint Course 3 run with kevin

Sunday Oct 2, 2005 #

Kayaking 55:00 [2] 5.0 km (11:00 / km)

Kayak around Eagle Point Lake ... strong S wind .. sumnny and warm . Very few ducks, 1 large heron .

Saturday Oct 1, 2005 #

Orienteering race 1:40:00 [3] *** 6.6 km (15:09 / km) +180m 13:20 / km
spiked:13/15c

MNOC Murphy Hanrahan Meet ... warm and humid....still not feeling so great so slowed down a bit . Some nice areas ... but some very thick areas.

Orienteering 50:00 [1] *** 4.0 km (12:30 / km) +100m 11:07 / km
spiked:5/5c

Control retrieval at MNOC M-H meet walked 75% jogged 25% ... tired !

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