Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending May 31, 2008:

activity	#	time	miles		km		+m
Kayaking	4	10:05:00	46.03	(13:09)	74.08	(8:10)
Orienteering	5	5:07:08	23.28	(13:12)	37.46	(8:12)	534	98 /	104c	94%
Road Biking	4	4:38:00	78.55	(3:32)	126.41	(2:12)	420
Trail running	7	3:58:34	24.12	(9:53)	38.82	(6:09)	300
Mtn Biking	1	2:30:00	18.64	(8:03)	30.0	(5:00)	150
Misc Outdoor activities ( sailing , etc)	2	1:35:00
Hiking	1	45:00	1.86	(24:08)	3.0	(15:00)	50
Road running	1	34:50	3.7	(9:25)	5.95	(5:51)	50
Total	19	29:13:32	196.19		315.73		1504	98 /	104c	94%

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Saturday May 31, 2008 #

Event: MNOC - Tamarack Nature Center

Note

MNOC Tamarack MO Meet

Orienteering race 43:00 [4] *** 5.6 km (7:41 / km) +25m 7:31 / km
spiked:27/28c

MNOC Members only meet score O 29 controls total , got all except #5. Nice open running.

Orienteering 11:26 [3] *** 1.75 km (6:31 / km) +5m 6:26 / km
spiked:6/6c

1.75 k sprint

Sprint 1.75km - Splits

Tuesday May 27, 2008 #

Trail running warm up/down 45:00 [2] 2.6 mi (17:19 / mi)

warm up and cool down for fun OTNT

Trail running 42:27 4.5 mi (9:26 / mi)

Trail and off trail loops run with 3 min breaks in between with the OTNT gang. Each loop was supposed to be faster than the previous . 15:10, 14:08 and 13:09 . Still warming up and shaking off the days desk boundness for lap 1 with Molly and Julia; speeding up for lap 2 , then good fast pace for lap3 plus better running (higher confidence off trail) .Felt good at the end. Nice work out to do especially with others to motivate you

Monday May 26, 2008 #

Road Biking 1:10:00 [3] 28.0 km (2:30 / km) +40m 2:29 / km

Kayaking 3:00:00 [3] 14.5 mi (12:25 / mi)

Nice long paddle . Sunny at first but cool later with NW wind

Trail running 45:00 [3] 4.5 mi (10:00 / mi) +80m 9:29 / mi

Some new terrain... interesting

Sunday May 25, 2008 #

Road Biking (mtn bike) 1:33:00 37.2 km (2:30 / km) +200m 2:26 / km

Bike ride via Pine Spr to Gateway- 96 (61.3 km/hr downhill on 96) - Stillwtr - up and down 2nd st hill- Strbcks (Mint Choc Frappucino -mmmm) - Hwy 12hill - Gateway -PSprngs- KA trails-home . Cranking out in top gear .

Saturday May 24, 2008 #

Kayaking 3:00:00 [2] 12.0 mi (15:00 / mi)

Minnehaha Creek with the Yurt gang (Lori,Mike,Julia,+ 2 Arboretum exch students, Dan,Rebecca,Stephen and Kari) . A fun outing . River at 150 cfs (high) . In the new Necky14. Lots of fast flowing water with lots of turns and 2 good ~II rapids sections plus numerous smaller others. Goofed around with kayak polo. Start: CreeksidePark (13.5) Finish @ LHarriett (1.5) and late lunch at Chatterbox (nice beers).

C • Try Rice Creek 1

Friday May 23, 2008 #

Trail running 21:13 [3] 3.85 km (5:31 / km) +40m 5:14 / km

KA outer loop ridge trail 2x 10:36, 10:29

Misc Outdoor activities ( sailing , etc) (yardwork) 50:00 [2]

Hauling dirt and mowing up and down hills

C • Question 3

Thursday May 22, 2008 #

Road Biking (mtn bike) 59:00 [3] 25.0 km (2:22 / km) +100m 2:19 / km

home to Hwy 96 via PSprings and Gateway, back via hills/12 and loops on trails in KA

Saturday May 17, 2008 #

Event: MNOC - Willow River State Park

Orienteering race 1:34:58 [4] ** 9.2 km (10:19 / km) +204m 9:18 / km
spiked:12/15c

MNOC Willow River meet. Good run to start with . Caught Jerritt (5 mins ahead) by control #4. Ran with him from 4 - 8. Met again at 9. Ran right by #10 (pit) (on edge of the ridge) (1 min error) , Got sucked downhill after 13 so wasted about 4 mins there with a wide loop. Was quite a warm day... so felt lethargic ... Nice to be in some new areas (for me everything feast of 2 thru to west of 12 was new terrain) .. rather green/scratchy prickly ash and buckthorn in many areas. Controls seemed placed right in the thickets too. Had a short swim at the beach, then off to Madison for K's graduation.

Blue - Splits

Friday May 16, 2008 #

Kayaking 50:00 [3] 4.0 mi (12:30 / mi)

Out with new kayak (Necky 14) on WhiteBearLake. Bellaire beach to Talleys , Lake Avenue area and back. Strong winds and a lot of spray.

Thursday May 15, 2008 #

Trail running 22:22 [4] 4.6 km (4:52 / km) +60m 4:34 / km

KA loops out:2:56,laps 3:22, 3:24 ,3:30, 3:27 , 3:10, back 2:33

Tuesday May 13, 2008 #

Orienteering 45:00 [3] ** 5.8 km (7:46 / km) +100m 7:09 / km
spiked:19/20c

OTNT score O in Roseville Reservoir Woods . New area . Nice score O course set by Pete

Orienteering 10:00 [3] ** 1.2 km (8:20 / km)

flagging tape retrieval and warm up/down

Sunday May 11, 2008 #

Road running 34:50 [3] 3.7 mi (9:25 / mi) +50m 9:02 / mi

run around Mtmdi w/L

Saturday May 10, 2008 #

Event: MNOC - Battle Creek Regional Park

Orienteering race 47:50 [4] *** 6.36 km (7:31 / km) +130m 6:49 / km
spiked:13/14c

Battle Creek MNOC meet in the rain. ran right past #1 about 10' away and went about 20 yards beyond it , otherwise good run didn't use compass but just read terrain. Some nice long legs with several route choice problems to think about

Orienteering (control retrieval) 30:00 [3] *** 3.0 km (10:00 / km) +50m 9:14 / km
spiked:12/12c

warm up run plus control retrieval in the rain for MNOC Battle Creek meet

Red - Splits