Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jan 31, 2008:

activity	#	time	miles		km		+m
Orienteering	4	6:16:59	21.88	(17:14)	35.22	(10:42)	538	60 /	66c	90%
Gym workout (wts etc)	3	2:25:00	31.0	(4:41)	49.89	(2:54)	200
X-C skiing	1	2:00:00	7.5	(16:00)	12.07	(9:57)	30
Road running	2	1:19:00	7.2	(10:58)	11.59	(6:49)	80
Hiking	1	55:00	4.0	(13:45)	6.44	(8:33)	30
Swimming	1	10:00	0.31	(32:11)	0.5	(20:00)
Total	11	13:05:59	71.89	(10:56)	115.7	(6:48)	878	60 /	66c	90%

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Thursday Jan 31, 2008 #

Gym workout (wts etc) 45:00 [3] 12.0 mi (3:45 / mi)
ahr:120 max:155

3 k run on treadmill 20 mins; 25 mins on bike

Sunday Jan 27, 2008 #

Road running 40:00 [3] 4.0 mi (10:00 / mi) +40m 9:42 / mi

run around neighb'hood streets w/L 34 deg and sunny

Saturday Jan 26, 2008 #

Hiking 55:00 [2] 4.0 mi (13:45 / mi) +30m 13:26 / mi

winter hike around KA and Mahtomedi w/L

Monday Jan 21, 2008 #

Orienteering race 2:15:00 [4] *** 12.0 km (11:15 / km)
spiked:18/20c

Georgia Navigator Cup Extreme O competition. with Pete C.

A cold (25 deg F) but sunny and dry day. Started out nice and dry but once we got into the climb the 25' deep erosion gully I stepped into a small but deep hole and went up to my chest in icy water ! Other legs included : 30' long rope bridge (one low rope for feet and one high rope for arms), a mud crawl , photo O, microbike leg , and other fun stuff . We had a 5 - 10 min wandering around in the light green interlude, but otherwise pretty clean run coming in 1st by about 2 minutes . The champs from MN rule again !

Enjoyed a local microbrew : Sweetwater Creek brown ale at the airport in celebration. It was described as being " as smooth as a Bill Clinton excuse!". It was very good ..

Sunday Jan 20, 2008 #

Orienteering race 59:34 [4] *** 6.54 km (9:06 / km) +156m 8:08 / km
spiked:10/11c

Georgia Navigator Cup Day 2 Green. cool 30 deg F but clear skies and dry !

A good fast run with only a couple of minor (<90 seconds errors). Solid navigation on 1;15000 map. Came in 2nd on Green course and 2nd in M50+ category

Day 2 Green - Splits

Saturday Jan 19, 2008 #

Event: Georgia Navigator Cup

Orienteering race 1:03:20 [4] *** 6.28 km (10:05 / km) +162m 8:56 / km
spiked:10/12c

Georgia Nav cup Green Course - rain and 39 deg F so took it cautiously with fogged up glasses . A good run . One or two minor bobbles but nothing major.
Nice open woods ....lots of ditches and gullies.

Day 1 Green - Splits

Sunday Jan 13, 2008 #

Event: MNOC Winter O Nerstrand Big Woods

Orienteering race 1:29:05 [4] *** 8.1 km (11:00 / km) +190m 9:51 / km
spiked:18/19c

90 min Score O at Nerstrand MNOC meet. About 4" of crusty snow which nearly every step broke through. Hard going . Nearly got 20 out of the 22 , but was about 30 meters away and decided that i did not have enough time to grab it.

Orienteering (control retrieval) 30:00 [2] *** 2.3 km (13:03 / km) +30m 12:15 / km
spiked:4/4c

Control retrieval in NW corner of park

Saturday Jan 12, 2008 #

Gym workout (wts etc) 50:00 [3] 10.0 mi (5:00 / mi) +100m 4:51 / mi
ahr:130 max:145

Bike 9 mi
Weights 10 min
Treadmill 2km 2.0%

Thursday Jan 10, 2008 #

Gym workout (wts etc) 50:00 [4] 9.0 mi (5:33 / mi) +100m 5:22 / mi
ahr:135 max:152

Bike -3 loops on the fancy new TV race course bikes at the Y. 30 mins
Weights 10 min
Treadmill run 3% grade 1 mile 10 min

Swimming 10:00 [2] 0.5 km (20:00 / km)

3 x 100 m free + 2 x 100m br cruise

Sunday Jan 6, 2008 #

Road running 39:00 [2] 3.2 mi (12:11 / mi) +40m 11:44 / mi

road run around n'b'hood with Lori ; warm and slush underfoot

Saturday Jan 5, 2008 #

X-C skiing 2:00:00 [2] 7.5 mi (16:00 / mi) +30m 15:48 / mi

A fun outing with all the usual suspects plus a few more to celebrate SB's birthday . Skied from Wirth all the way S to Brownie Lake- Cedar Lake- Lake of the Isles , Calhoun and to the pizza place at Uptown. JJ (thankfully without speed suit) stayed with us for about 1 km then sped off and skied 3x the distance . Some fun hills in Wirth - SW area very nice and open due to buckthorn removal) . The wilderness to city transition felt weird getting off skis 100 yards away from busy uptown bus station after 7 miles of skiing in the park .

We celebrated the big 50 for SB in good style (note: the very nice large selection of beers from all over the world was enjoyed by many of the group but some folks who will remain nameless stuck (desperately) to their "bud lite" and other such watery concoctions. Oh well....one day they may appreciate the finer points of life ..............

C • beer snob.......one day you... 2

Wednesday Jan 2, 2008 #

Note
(rest day)

Letting everybody else get their New year's resolution to lose weight and exercise out of their system ... it will be much quieter at the Y next week.

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