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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jan 31, 2007:

activity # timemileskm+m
  Gym workout (wts etc)9 5:26:00 15.19 24.44 50
  Orienteering3 3:38:10 14.99(14:33) 24.12(9:03) 13030 /30c100%
  Swimming8 2:41:30 5.28(30:35) 8.5(19:00)
  Hiking4 2:10:00 8.08(16:06) 13.0(10:00) 85
  Road Biking2 1:47:00 26.0(4:07) 41.84(2:33) 200
  Misc Outdoor activities ( sailing , etc)2 1:00:00
  Total16 16:42:40 69.53 111.9 46530 /30c100%

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Wednesday Jan 31, 2007 #

Swimming 20:00 [4] 1.1 km (18:11 / km)

1000 m (100 free,100br, 100bk x3 + 100m free) 18:28 , 100 m warmdown

Gym workout (wts etc) 25:00 [3]

Tuesday Jan 30, 2007 #

Gym workout (wts etc) 40:00 [3]
ahr:120 max:125

Elliptical 25 , bike 10 and weights 5min

Swimming 19:00 [3] 1.0 km (19:00 / km)

5 x (100 free + 100m br or back)

Sunday Jan 28, 2007 #

Orienteering 37:00 [4] ** 4.46 km (8:18 / km) +45m 7:54 / km
spiked:11/11c shoes: Boots (old)

Lake Elmo Permanent Course advanced start-P-Z-finish. about 3" snow off the trails and on the lakes. Ran with heavy boots and small pack for added load. mostly Memory O

Misc Outdoor activities ( sailing , etc) 30:00 [2]

sawing , splitting, stacking wood (oak) . Good upper body workout.

Saturday Jan 27, 2007 #

Hiking 40:00 [1] 4.0 km (10:00 / km) +30m 9:38 / km

Hiking around KA with Lori .. Cold NW wind .. wind chill

Thursday Jan 25, 2007 #

Gym workout (wts etc) (elliptical) 36:00 [4] 4.06 mi (8:52 / mi)
ahr:140 max:155

Hill program w 5 min cooldown

Swimming 19:30 [3] 1.0 km (19:30 / km)

5 x (100fr+ 100br)

Tuesday Jan 23, 2007 #

Gym workout (wts etc) 50:00 [4] 3.5 km (14:17 / km) +50m 13:20 / km
ahr:135 max:152

Elliptical 25 mins plus treadmill 15 min hills 10 mins weights. Unable to swim due to foreign object (not foreign person!) in pool .....1st p**p out of 2007 at NE YMCA!

Sunday Jan 21, 2007 #

Orienteering (map run) 1:40:00 [3] ** 10.0 km (10:00 / km)
shoes: salomon xa pro w inserts

Map run w/ Pete at Interstate park (WI) . about 3" snow on the ground

Saturday Jan 20, 2007 #

Gym workout (wts etc) 40:00 [3]

Elliptical 25 bike 15 at Y

Swimming 21:00 [3] 1.05 km (20:00 / km)

5 x 100m fr , 100m br + cooldown 50m

Hiking 35:00 [2] 3.0 km (11:40 / km)

checking out area N of Tamarack - combination of marshy areas, buckthorn, inholdings etc -.
C • Rest of Bald Eagle-Otter Lake Park 2

Thursday Jan 18, 2007 #

Swimming 20:00 [3] 1.1 km (18:11 / km)

alternate 100's (free,br,back)

Gym workout (wts etc) 30:00 [3] 3.0 mi (10:00 / mi)

elliptical 20 bike 10

Tuesday Jan 16, 2007 #

Gym workout (wts etc) 30:00 [3] 3.2 mi (9:22 / mi)
ahr:135 max:142

Elliptical at YMCA

Swimming 19:00 [3] 1.05 km (18:06 / km)

600 m free 200 br 250 back

Sunday Jan 14, 2007 #

Hiking 25:00 [2] 3.0 km (8:20 / km) +25m 8:00 / km

Hike around Kath Abbott . Cold and no snow

Road Biking 25:00 [2] 3.5 mi (7:09 / mi) +20m 7:01 / mi

Bike around Mahtomed. Wore boots which kept my toes warm,

Saturday Jan 13, 2007 #

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

2 x 4 x 100 IM + 200 fr

Misc Outdoor activities ( sailing , etc) 30:00 [2]

worked up a sweat splitting some tough oak logs . Good upper body workout

Gym workout (wts etc) 1:00:00 [3] 0.75 mi (1:20:00 / mi)
max:140

YMCA : elliptical 20 , bike 25 , wts 10 , + 0.75 mile run 8min

Thursday Jan 11, 2007 #

Gym workout (wts etc) 15:00 [3] 2.0 mi (7:30 / mi)

bike at Y

Swimming 23:00 [3] 1.2 km (19:10 / km)

900 m free , 200 m br , 100 m back

Sunday Jan 7, 2007 #

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

replacing a "missing" control

Orienteering race 56:10 [4] *** 7.16 km (7:51 / km) +85m 7:24 / km
spiked:19/19c

MNOC Lake Elmo meet fast running through the open land (grasses were down/not thick). Stayed focused , mostly straight line running on the terrain. No compass use.

Note


2007 goals for what they are worth

312 hrs of exercise (=6 hrs /week average) (2006 316 hrs)
2000 km of exercise (bike / run / swim/kayak etc) (2006 2057km)
550 contols of orienteering (2006 524 )
60 km swimming (2006 53 km)
150 km kayak (2006 137km)
10,000 m climb (2006 23,050m incl Kilimanjaro )

- not have Lyme disease mess up my knee etc
- at least 3 hrs of sub 9 min/km orienteering
- 2 triathlons
- go above 14,000 feet at least once
- only drink premium beer ( at around 20 km/beer)

C • MGD 5

Saturday Jan 6, 2007 #

Road Biking 1:22:00 [2] 22.5 mi (3:39 / mi) +180m 3:33 / mi

To Gateway tr via Pine Springs then trail snow free to 1 m NE of 96 (ice covered so turned back to 96), to St Croix river up Myrtle St hill then 12 to Gateway to Pine Spriings to home.

Monday Jan 1, 2007 #

Hiking 30:00 [1] 3.0 km (10:00 / km) +30m 9:31 / km

Hiking around KA with Lori and Kelly. Bright sunshine, new snow on trees....

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