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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2008:

activity # timemileskm+m
  Orienteering4 4:31:47 14.07(19:19) 22.64(12:00) 11595 /95c100%
  Gym workout (wts etc)5 3:51:00 27.0(8:33) 43.45(5:19) 250
  X-C skiing1 3:30:00 10.0(21:00) 16.09(13:03)
  Hiking3 1:40:00 4.66(21:27) 7.5(13:20) 20
  Trail running2 1:36:00 8.95(10:44) 14.4(6:40)
  Snowshoeing1 1:30:00 3.11(28:58) 5.0(18:00)
  Road running2 1:21:00 8.35(9:42) 13.44(6:02) 130
  Swimming1 12:00 0.37(32:11) 0.6(20:00)
  Total16 18:11:47 76.51(14:16) 123.12(8:52) 51595 /95c100%

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Sunday Mar 30, 2008 #

Road running 40:00 [3] 4.0 mi (10:00 / mi) +30m 9:46 / mi

run around Mahtomedi w/ L . Warm and sunny. Some snow banks left

Saturday Mar 29, 2008 #

Event: MNOC - Hyland Lake Park Reserve
 

Note

MNOC Hyland O clinic and Sprint

Orienteering 1:20:00 [3] *** 7.0 km (11:26 / km) +50m 11:02 / km
spiked:35/35c

hanging controls and retrieving for Hyland MNOC clinic (rough estimate)

Orienteering race (unranked course setter) 16:47 [4] *** 2.74 km (6:08 / km) +45m 5:40 / km
spiked:11/11c

Hyland sprint (run by course setter). Didn't quite get under 6 mins/km ! very close ... slowed on the hills and slippery/icy footing in parts
C • sprint kibbitzing 4

Sprint - Splits

Wednesday Mar 26, 2008 #

Orienteering (setting) 35:00 [3] *** 3.0 km (11:40 / km)
spiked:4/4c

out at Hyland adjusting a few control tapes by 10 - 15 meters ... wet underfoot .. saw a coyote at the edge of the pine forest................then went to do the intro to O talk at REI (a full house)

Saturday Mar 22, 2008 #

Gym workout (wts etc) 54:00 [3] 6.0 mi (9:00 / mi)
ahr:130

elliptical 22 min, treadmill 22 min , weights 10min. Very sloppy out

Tuesday Mar 18, 2008 #

Trail running 50:00 [3] 7.0 km (7:09 / km)

TNT run through KAbbott to Joy park and back whilst tracking the group doing score O

Monday Mar 17, 2008 #

Orienteering 20:00 [3] *** 1.9 km (10:32 / km) +20m 10:00 / km
spiked:8/8c

taping for Otnt

Sunday Mar 16, 2008 #

Orienteering (setting) 2:00:00 [2] *** 8.0 km (15:00 / km)
spiked:37/37c

setting at Hyland for sprint and O clinic

Saturday Mar 15, 2008 #

Hiking (setting - map updating) 50:00 [1] *** 4.5 km (11:07 / km)

at KA setting for otnt score O and updating the map. Some snow left in woods ~ 3 "

Friday Mar 14, 2008 #

Road running 41:00 [3] 7.0 km (5:51 / km) +100m 5:28 / km

run after work to Jethro's and back with 5 set KA hills at end

Thursday Mar 13, 2008 #

Gym workout (wts etc) 45:00 [3] 5.0 mi (9:00 / mi) +150m 8:14 / mi
ahr:120 max:135

25 mins elliptical, 20 mins treadmill

Sunday Mar 9, 2008 #

Trail running 46:00 [3] 7.4 km (6:13 / km)

Trail run (partially snow covered asphalt) at L Elmo (ski lot N via swim beach, fishing pier, boat lunch , NW and back to office and back to ski lot)

Gym workout (wts etc) 15:00 [3] 5.0 mi (3:00 / mi) +100m 2:49 / mi

Bike at Y

Saturday Mar 8, 2008 #

Hiking 30:00 [1] 2.0 km (15:00 / km) +20m 14:17 / km

Hike around KA w/L

Gym workout (wts etc) 1:05:00 [3] 5.0 mi (13:00 / mi)
ahr:135

40 mins treadmill ; 15 mins elliptical 10 mins weights

Friday Mar 7, 2008 #

Hiking 20:00 [1] 1.0 km (20:00 / km)

Hike around Tamarack w/JMG

Tuesday Mar 4, 2008 #

Gym workout (wts etc) 52:00 [3] 6.0 mi (8:40 / mi)
ahr:134

elliptical 22 mins weights 15 min bike 15 mins

Swimming 12:00 [3] 0.6 km (20:00 / km)

4 x 100 fr, 2 x 100 br

Monday Mar 3, 2008 #

Snowshoeing 1:30:00 [2] 5.0 km (18:00 / km)

Snow shoe from yurt into BWCA and then to Polar lake and back. Then back to car with all gear in pack. Great weekend!

Saturday Mar 1, 2008 #

X-C skiing 3:30:00 [2] 10.0 mi (21:00 / mi)

Leisurely ski from yurt to Bearskin Lodge (with a refreshment stop ) and back on Luce lake and other trails with the yurt gang. Perfect day and very nice snow conditions.

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