Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Aug 31, 2007:

activity	#	time	miles		km		+m
Orienteering	7	14:42:28	37.95	(23:15)	61.08	(14:27)	845	101 /	113c	89%
Hiking	7	9:10:00	32.95	(16:42)	53.03	(10:22)	710
Kayaking	3	6:15:00	21.8	(17:12)	35.08	(10:41)
Misc Outdoor activities ( sailing , etc)	4	3:35:00	0.06		0.1
Mtn Biking	3	2:55:00	26.5	(6:36)	42.65	(4:06)	275
Road Biking	4	2:48:00	41.5	(4:03)	66.79	(2:31)	200
Swimming	6	2:08:00	4.12	(31:04)	6.63	(19:18)
Trail running	2	1:04:15	7.0	(9:11)	11.27	(5:42)	70
Total	21	42:37:43	171.88		276.62		2100	101 /	113c	89%

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Tuesday Aug 28, 2007 #

Orienteering race (sprint) 12:36 [4] *** 2.03 km (6:12 / km) +10m 6:03 / km
spiked:8/9c

Como sprint course #1 ; a good run except for 2 to 3 which I stupidly decided to go through the forest (on trails for 75% of way but through thick last 50 m) that cost me 1;20. Had fastest leg for 4 to 5 .

Orienteering (sprint) 13:56 [3] *** 2.15 km (6:29 / km) +15m 6:16 / km
spiked:9/11c

Como sprint course #2: very fast leg 3 (0:35) then blew it with going to 9 instead of 6 (distratced by another runnner who I gained about 45 seconds on) . Backtracked to 6 then 7, band playing at bandstand how nice 8, 10 , 11 oops forgot to go back to 9 ... so a mispunch and beaten by Jasper ...........

Sprint 1 - Splits

Sunday Aug 26, 2007 #

Swimming 26:00 [3] 1.2 km (21:40 / km)

swim at Y w/L 5x (100m fr + 100 br)+ 100m back legs only + 100 m free

Saturday Aug 25, 2007 #

Misc Outdoor activities ( sailing , etc) 45:00 [2]

Finished the garden wall project : hauled in the last blocks , fill dirt etc

C • 1

Road Biking (mtn bike) 30:00 [2] 7.5 mi (4:00 / mi) +30m 3:57 / mi

Bike to Y with L for swim

Swimming 26:00 [3] 1.2 km (21:40 / km)

Swim at Y with L ( 5 x (100m fr + 100 m br) + 100m bk + 100m fr) . It felt like a vat of toxic chemicals compared with swimming in Lake Superior

Friday Aug 24, 2007 #

Hiking 10:00 [3] 4.0 mi (2:30 / mi) +50m 2:24 / mi

On return trip from sailing camped at Nelson's Landing on the St Croix. Dropped kayak off at Norway Pt landing, left car at Nelson's . Walked the hiking trail 4 miles back to Norway Pt - nice trail . Little used.

Kayaking 1:40:00 [3] 5.6 mi (17:51 / mi)

Kayak Leg 1 : Norway Pt to Nelson's to Fox Landing. Early morning mists burning off in the bright sunshine . Rapids were fun. Reference: Flow at hwy 35 bridge N of Danbury 550 cfs

Hiking 40:00 [3] 2.2 mi (18:11 / mi) +40m 17:12 / mi

Hike leg 2: Fox Landing back to Nelson's Landing to get car. Nice trail along river climbing up to bluff for last 3/4 mile.

Kayaking 1:45:00 [3] 5.7 mi (18:25 / mi)

Kayak leg 2 : Fox Landing to Soderberg landing. Rapids were fun. Had to hike a kayak for about 20 yards. River was low ... had to read and stay in the main flow. Lots of bumping off rocks especially in the broad rocky lower sections of the rapids.

Relaxed and read a book on sandy beach on one of the islands for a couple of hours. Worked on my tan. Thought about all the folks working hard today!

Mtn Biking 45:00 [3] 9.0 mi (5:00 / mi) +50m 4:55 / mi

Biked back from Soderberg Landing to Fox Landing via Brandt Pines ski /hiking/forest trails in Gov Knowles S F. Combo of road and trail biking.

Thursday Aug 23, 2007 #

Hiking 30:00 [3] 1.5 mi (20:00 / mi)

Along the beach w/ Lori at Julian Bay.

Then sailed back to Port Superior (via S side of Madeline). Clear and sunny at first with 10 knot winds (which died by about 1pm ).

Wednesday Aug 22, 2007 #

Hiking 1:30:00 [2] 4.0 mi (22:30 / mi) +100m 20:53 / mi

Walk from N bay on Oak to highest point and overlook and back w/Lori. Nice open woods. Great view of Apostle Islands emerging from the fog . Foghorns booming away in the distance. Sun burnt off the fog by 10 and a beautiful warm day.

Short walk on Cat Island (S sand spit) and much longer walk on Outer Island along the beach.

Misc Outdoor activities ( sailing , etc) 20:00 [3] 0.1 km (3:20:00 / km)

Sailing : rowing the dinghy , hauling up the anchor etc .(including getting the anchor unwrapped from a submerged tree) .. lots of fun messing around in boats...

N side of Oak - Cat Island (S) - Outer Island (S end) - Julian Bay.

Swimming 6:00 [3] 0.3 km (20:00 / km)

This is a total for the sailing trip: at each anchorage we would take a swim around the boat (sometimes 2+ laps)... refreshing (about 65 deg F....no chlorine (yea) )

Tuesday Aug 21, 2007 #

Hiking 40:00 [2] 1.5 mi (26:40 / mi) +20m 25:36 / mi

Hike on Raspberry Island from sand spit anchorage to lighthouse trail with Lori and John Rogers and family (who we met up with there)

Note

Sailing trip w/Lori day 1: 31' yacht. Cool and rainy. Winds 0 - 5 knots variable. Cleared up later. Port Superior - Raspberry Island - N side of Oak Island .

Monday Aug 20, 2007 #

Hiking 1:00:00 [3] 3.75 mi (16:00 / mi) +150m 14:14 / mi

Hike before breakfast from campsite down to Black river and up to Rainbow falls and back. After breakfast did last set of falls from the road as I left the area.

Mtn Biking 1:20:00 [3] 11.5 mi (6:57 / mi) +150m 6:41 / mi

Mountain biking on ski/mtn bike/hiking trails at Mt Valhalla area just N of Washburn Wi. Did the N side of cty rd C first. Fun trails with a lot of climb , and a little sand. Followed up with S side trails .

Kayaking 45:00 [3] 1.0 mi (45:01 / mi)

Had some time to kill before meeting Lori for sailing trip. So launched the kayak at the beach about 5 miles S of Bayfield. Strong wind from NE gave 2 - 3 foot waves . Unfortunately didn't have my spray cover so playing around in the Lake Superior waves rapidly took on a lot of water ! Went exploring up a small (calm) river , came back out to the waves , took on lots of water, emptied out, had some more fun in waves. Next time I'll make sure I have the spray skirt so I can really play in the surf.

Sunday Aug 19, 2007 #

Orienteering (control retrieval) 1:30:00 [3] *** 7.0 km (12:51 / km) +100m 12:00 / km
spiked:4/5c

retrieval of controls :27,28,29,30 and 11 from the rogaine. Nice open woods . Navigated well using the contours ; stayed on ridges and high ground in open areas .

Hiking 1:30:00 [2] 5.0 mi (18:00 / mi) +200m 16:01 / mi

Hiking around Black River Falls / Harbor area. Along the beach, then visited some of the falls in bike/hike combo. Camped at Black River Harbor by Lake Superior . Lots of hill work up and down the Black River Gorge.

Mtn Biking 50:00 [2] 6.0 mi (8:20 / mi) +75m 8:01 / mi

Mtn biking up the road to the falls along the Black River plus along ski trails going W from the campsite.

C • !!! 2

Saturday Aug 18, 2007 #

Orienteering race 5:51:56 [3] *** 20.0 km (17:36 / km) +250m 16:34 / km
spiked:15/18c

MNOC rogaine in Chequamecon NF nr Drummond Wi. Excellent terrain (very few trails ) and excellent course set by Mike and Julia. Partnered with Georgia Nothdurft who kept up a very good pace and also corrected my rightward lean.
We had a slightly rocky start , getting used to the map and terrain. Some areas were a little thick so navigation there was a little problematic until we got in tune with the map. We did 9, headed for 10 but bailed in the thick stuff after about 20 mins, so on round the lake with 30, 29, 27 (2pts), 28, 26 ,1,3,5,6,15,18,25,24,23 (2pts), 22 (2pts), 19,14 - finish.

Wednesday Aug 15, 2007 #

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

5 x (100 m fr + 100 m br) ... water based training for the upcoming rogaine..

C • water based training 1

Tuesday Aug 14, 2007 #

Orienteering 1:23:00 [3] *** 7.7 km (10:47 / km) +30m 10:34 / km
spiked:15/17c

TNT at Battle Creek . Thick in places. Humid . Fun run. Finding tapes needs more precision nav than finding flags.

Sunday Aug 12, 2007 #

Hiking 3:10:00 [3] ** 11.0 mi (17:16 / mi) +150m 16:34 / mi

GKSF Kayak Shuttle with side trips to river

Trail running 30:00 [4] 3.0 mi (10:00 / mi) +50m 9:30 / mi

Run along and down the bluff and back up at GKSF (LC Trail)

Kayaking 2:05:00 [3] 9.5 mi (13:09 / mi)

St Cr River Raspberry to O . River low but no 'hike a kayak" required . By following the meanders in the main stream had a fun fast ride w/ some splashing into the cockpit.

Saturday Aug 11, 2007 #

Orienteering (setting) 2:15:00 [1] *** 8.0 km (16:53 / km) +150m 15:26 / km
spiked:17/18c

Part II of setting Murphy -H . North part. Some very nice parts ; some very thick ... moved controls from thick areas .

C • Murphy 2

Misc Outdoor activities ( sailing , etc) (strength training) 1:30:00 [2]

Hauling and laying 50 lb blocks for wall etc

Thursday Aug 9, 2007 #

Orienteering (course setting) 2:20:00 [2] *** 8.6 km (16:17 / km) +120m 15:13 / km
spiked:10/10c

setting at Murphy part 1 South section. It has been 2 + years since I've been at M-H. Tried to find some of the nicer areas . Had to move 1 control out of an area of solid prickly ash. Several very nice areas with no buckthorn etc. A few map updates. Hot , humid and buggy .

C • Ticky? 2

Wednesday Aug 8, 2007 #

Trail running race 34:15 [4] 4.0 mi (8:34 / mi) +20m 8:26 / mi

Tartan terrible cross country race with TuesNIghtTraining gang (Mike, JJ & M J, Brian,DarrynK . Fun event but no mud or anything off trial at all. Warm and very humid.

C • wish I could have done it but ... 1

Tuesday Aug 7, 2007 #

Road Biking (mtn bike) 50:00 [4] 13.5 mi (3:42 / mi) +120m 3:36 / mi

KA- Pine Spr - Gateway-96 back via hwy 12 hills- P Spr and KA. Tried to push in top gear most of the way

Sunday Aug 5, 2007 #

Road Biking (mtn bike) 30:00 [2] 7.5 mi (4:00 / mi) +30m 3:57 / mi

to Y and back w / L

Swimming 27:00 [2] 1.2 mi (22:30 / mi)

4 x (100 free+ 100 m br + 100 m ba) w/ L

Misc Outdoor activities ( sailing , etc) (strength training) 1:00:00 [2]

digging, hauling blocks,50 lb bags of gravel and sand for retaining wall project at home

Saturday Aug 4, 2007 #

Road Biking (mtn bike) 58:00 [2] 13.0 mi (4:28 / mi) +20m 4:26 / mi

around WBL with L

C • Scale on OCAD 3

Orienteering (control retrieval) 10:00 [2] * 1.0 km (10:00 / km) +20m 9:05 / km
spiked:4/4c

warm down picking up tapes

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