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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jul 31, 2006:

activity # timemileskm+m
  Kayaking5 11:10:00 34.45(19:27) 55.44(12:05)
  Orienteering6 4:05:00 11.87(20:39) 19.1(12:50) 40522 /22c100%
  Swimming10 3:50:00 6.59(34:55) 10.6(21:42)
  Mtn Biking3 3:35:00 22.43(9:35) 36.09(5:57) 3308 /8c100%
  Road Biking4 3:30:00 60.0(3:30) 96.56(2:10) 350
  Trail running2 2:50:00 13.61(12:30) 21.9(7:46) 210
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Hiking1 20:00 1.0(20:00) 1.61(12:26) 50
  Gym workout (wts etc)1 20:00 1.99(10:04) 3.2(6:15) 120
  Total21 30:40:00 151.93 244.5 146530 /30c100%

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Monday Jul 31, 2006 #

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

500m 9:11 , 45 sec pause, 500 m 9:16 , 200m cooldown , arms only . Evening cruise w/ Lori at Y . Very hot 98F... cool front on horizon

Sunday Jul 30, 2006 #

Kayaking 1:05:00 [3] 3.0 mi (21:40 / mi)

First time ever kayaking on the main Lake Elmo; strong breeze from SE and lots of chop . Good work out going upwind. Put in at the main boat landing and cruised all around , poking into the small bays at N end where all the stinkpot motorboats couldn't go. Saw several large herons, a snapping turtle, and lots of lily flowers in bloom.

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

1000m arms only (500m 9:30, 1000m 19:50) 200 m cooldown (sort of....in the 85 deg water !) . Evening swim w/Lori

Saturday Jul 29, 2006 #

Kayaking 45:00 [4] 2.75 mi (16:22 / mi)

Power cruise from Bellaire beach around Manitou Island and back . Good wind and waves made for lots of spray to keep me cool.

Swimming 22:00 [4] 1.1 km (20:00 / km)

1000 m arms only (500m split 9:45, 1000m @ 19:20) plus 100 m cooldown swim at Y with Lori

Tuesday Jul 25, 2006 #

Orienteering 30:00 [3] 4.6 km (6:31 / km)

Como Park Tuesday evening training. 2 nice courses (sprint type with micro O) Set by Pete. Didn't use compass at all. J-man just beat me on course 1 on the run in to the finish and also beat me by about 1 minute on second course but had micro O penalty. Knee felt relatively OK at the time but very painful about 4 hours later. Dr says need to take a rest for a while (~ 10 days)

Sunday Jul 23, 2006 #

Swimming 26:00 [4] 1.1 km (23:38 / km)

500 m freestyle arms only 10m:15s followed by 5 x 100m sprints (arms only) starting every 3 mins (1-44, 1-46,1-47,1-46, 1-44) .100 m cooldown. Try to rest my right knee.

Saturday Jul 22, 2006 #

Kayaking 2:40:00 [2] 10.2 mi (15:41 / mi)

St Croix w/Lori : Osceola to Marine Landing. water low !

Friday Jul 21, 2006 #

Swimming 35:00 [3] 1.5 km (23:20 / km)

1200m free cruise (24m 50s) + 300m cool down evening cruise with Lori at Y

Wednesday Jul 19, 2006 #

Orienteering (setting) 40:00 [1] *** 3.0 km (13:20 / km) +60m 12:07 / km
spiked:12/12c

setting epunch units at KAbbott for micro O, short and long O

Tuesday Jul 18, 2006 #

Orienteering (setting) 55:00 [1] 3.0 km (18:20 / km) +120m 15:17 / km

Flagging sprint , long short and micro for KA mini meet

Sunday Jul 16, 2006 #

Note
(rest day)

Too hot and humid. rest after a long day on Sat. Do MNOC paperwork . Set some courses at Kath Abbott on OCAD in my cool basement

Saturday Jul 15, 2006 #

Kayaking 3:40:00 [2] 9.5 mi (23:09 / mi)

St Croix Raspberry Landing to Cty O 9.5 miles very strong headwinds kicking up some 1 - 2 foot waves. water very low had to hike 2X 50meters . Very warm

Trail running 2:10:00 [3] 10.5 mi (12:23 / mi) +150m 11:51 / mi

Gov Knowles Forest trails from Cty O landing back to Raspberry Landing on St Croix... very hot 95+F

Friday Jul 14, 2006 #

Road Biking 25:00 [3] 6.0 mi (4:10 / mi) +30m 4:06 / mi

Bike to Y and back for evening swim with Lori

Swimming 34:00 [3] 1.5 km (22:40 / km)

Warm up 200 m then 1000 m at moderate pace (20:12) then 300 m cooldown

Wednesday Jul 12, 2006 #

Road Biking 45:00 [3] 11.0 mi (4:05 / mi) +120m 3:57 / mi

Bike S out to Gateway then N and back via Grant and Mahtomedi hills .

Monday Jul 10, 2006 #

Gym workout (wts etc) 20:00 [4] 3.2 km (6:15 / km) +120m 5:16 / km

Treadmill at Holiday Inn , Augusta
C • Augusta G..A.... 1

Swimming 10:00 [3] 0.4 km (25:00 / km)

Short swim in 20 m pool

Sunday Jul 9, 2006 #

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

500m in 9:43, then cruise another 700m of mixed strokes at Y with Lori

Saturday Jul 8, 2006 #

Note

MNOC Adventure race

Mtn Biking 45:00 [3] *** 6.0 km (7:30 / km) +60m 7:09 / km
spiked:2/2c

Control retrieval MNOC Adv Race

Orienteering 20:00 [3] *** 1.5 km (13:20 / km) +50m 11:26 / km
spiked:2/2c

Control retrieval MNOC AR ... getting warm and humid at end of day. A very successful event!

Friday Jul 7, 2006 #

Orienteering 20:00 [3] *** 1.5 km (13:20 / km) +75m 10:40 / km
spiked:2/2c

Setting more controls for 2006 AR

Mtn Biking 1:50:00 [3] *** 14.0 km (7:51 / km) +150m 7:27 / km
spiked:6/6c

Mountain biking in Levis Mound area for setting controls for 2006 Adventure race... warm.

Thursday Jul 6, 2006 #

Orienteering 1:20:00 [3] *** 5.5 km (14:33 / km) +100m 13:20 / km
spiked:6/6c

Setting controls for MNOC adventure O at Levis Mound area

Tuesday Jul 4, 2006 #

Road Biking 1:50:00 [3] 35.0 mi (3:09 / mi) +150m 3:06 / mi

Cruise via Gateway trail to Sq Lake and back via hills

Swimming 8:00 [3] 0.4 km (20:00 / km)

swim at Sq Lake between bike segments

Monday Jul 3, 2006 #

Mtn Biking 1:00:00 [3] 10.0 mi (6:00 / mi) +120m 5:47 / mi

Backwards off road triathlon training- mtn bike 1st

Trail running 40:00 [3] 5.0 km (8:00 / km) +60m 7:33 / km

2nd leg trail run

Swimming 20:00 [3] 1.0 km (20:00 / km)

100% front crawl cruise

Sunday Jul 2, 2006 #

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

2 hrs of yard work stretching, bending, cutting, hoeing , hauling etc , then 2 hrs of sailing with Richard G on WBL

Saturday Jul 1, 2006 #

Kayaking 3:00:00 [3] 9.0 mi (20:00 / mi)

Kayaking in Wisconsin

Road Biking 30:00 [3] 8.0 mi (3:45 / mi) +50m 3:41 / mi

Road bike for kayak shuttle

Hiking 20:00 [3] 1.0 mi (20:00 / mi) +50m 17:19 / mi

Hiking down and up the bluffs along river

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