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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  Orienteering3 10:30:32 27.28(23:07) 43.9(14:22) 75032 /34c94%
  Kayaking3 6:28:00 20.39(19:02) 32.82(11:49)
  Hiking8 6:01:45 24.02(15:04) 38.65(9:22) 400
  Road Biking8 5:40:00 91.0(3:44) 146.45(2:19) 170
  Mtn Biking3 2:35:00 17.55(8:50) 28.24(5:29)2 /3c66%
  Trail running5 2:31:00 14.37(10:30) 23.13(6:32) 160
  Misc Outdoor activities ( sailing , etc)3 2:25:00 1.0 1.61
  Swimming6 2:13:00 3.82(34:48) 6.15(21:38)
  Gym workout (wts etc)1 15:00
  Total25 38:39:17 199.42 320.94 148034 /37c91%

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Monday Aug 31, 2009 #

Event: Laramie Daze
 

Saturday Aug 29, 2009 #

Orienteering (vetting) 4:15:00 [3] 16.5 km (15:27 / km) +450m 13:36 / km
shoes: Salomon wings black

vetting at XXXX and YYYYY for the wild 24hr . Didn't see any actual bears but lots of evidence of the same

Friday Aug 28, 2009 #

Event: Canadian Orienteering Championships
 

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

evening swim at Y 6 x (100m br + 100m fr)

Thursday Aug 27, 2009 #

Road Biking 20:00 [3] 6.0 mi (3:20 / mi)

to Tires plus to return the car to get fixed again

Wednesday Aug 26, 2009 #

Event: MNOC - Lake Elmo Regional Park - Sprint
 

Orienteering race 13:37 [3] 2.5 km (5:27 / km)

Lake elmo sprint #1 ... blew right by #5 so DNF'd .. fast but stupid ! Nice course using the open areas of L Elmo N

Orienteering race 6:55 [4] *** 1.4 km (4:56 / km)
spiked:6/6c shoes: Salomon wings black

Lake Elmo sprint #2 1.4 km ... no short cuts this time ... 2nd place this time beat by Will, beat Pete, and Gear Junkie, Tom P etc

Road Biking 40:00 [3] 12.0 mi (3:20 / mi)

to and from tires plus

sprint 2 - Splits

Tuesday Aug 25, 2009 #

Road Biking 40:00 [3] 12.0 mi (3:20 / mi)

to and from Tires plus still trying to fix the work that they messed up

Monday Aug 24, 2009 #

Road Biking 15:00 [2] 4.0 mi (3:45 / mi)

back from Tiresplus to home

Sunday Aug 23, 2009 #

Road Biking 1:35:00 [3] 28.0 mi (3:24 / mi) +100m 3:21 / mi

Gateway via PS to Pine point back via hills and KA park trails etc

Saturday Aug 22, 2009 #

Kayaking 3:00:00 [3] 14.3 mi (12:35 / mi)

NorwayPt to hwy 70 via Kettle sloughs . River was way up due to recent rains (Norway pt gage 05336000 was up 2.5' to 6.0 in 4 days; Danbury flow was up from 600 cfs to 1290 cfs ) and all the rapids were very active and fun. Fast flow on the river .

Road Biking 1:10:00 [3] 15.0 mi (4:40 / mi)

Bike shuttle

Mtn Biking 30:00 [3] 4.0 mi (7:30 / mi)

mtn biking for kayak shuttle

Friday Aug 21, 2009 #

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

6 x (100m br + 100 m fr)

Gym workout (wts etc) (weights) 15:00 [3]

wts at the Y

Misc Outdoor activities ( sailing , etc) (yard work) 1:00:00 [2]

speed mowing, digging up an obstinate stump and putting in landscape timbers

Monday Aug 17, 2009 #

Road Biking 30:00 [2] 7.0 mi (4:17 / mi) +30m 4:14 / mi

bike to Y for swim w/L

Swimming 26:00 [2] 1.2 km (21:40 / km)

slow easy swim 6 x (100m br + 100m fr) ...legs still recovering from sat

Sunday Aug 16, 2009 #

Mtn Biking 1:00:00 [2] ** 6.8 km (8:49 / km)

control retrieval in remote lakes for MNOC rogaine (5 controls )

Saturday Aug 15, 2009 #

Event: MNOC - Savanna Portage State Park - 6 Hour Rogaine
 

Orienteering long (rogaine) 5:55:00 [3] ** 23.5 km (15:06 / km) +300m 14:12 / km
spiked:26/28c shoes: Salomon wings black

MNOC Savanna Portgae rogaine with Pete C and Molly Cochran. A wartm and humid day. We went W first in an anitclockwise loop picking off the Remote lakes area controls (11 km str line in approx 3 hrs 10 mins). Had to search for 109 (which we didn't find because it was almost certainly located on another ridge 200m S (To be confirmed). After a break at the start - finish went on a clockwise loop through Savanna Portage state park. Molly had some digestive issues that slowed us up but we kept pounding them out. 2nd half was ~ 13 km in 2hr 40min Finished with about 5 minutes to spare . won the coed division. It poured with rain about 3 mins after we finished . A fun day. Nice open woods in all the old growth areas.

Friday Aug 14, 2009 #

Hiking 40:00 [2] 2.5 mi (16:00 / mi)

wild river state park sunrise landing trail : stopped for lunch and a hike on way from Interstate Park (meeting with park manager) to Savanna Portage for the rogaine

Thursday Aug 13, 2009 #

Hiking 20:00 [1] 2.0 km (10:00 / km)

Battle Creek N - lunch time

Trail running 23:00 [3] 3.8 km (6:03 / km) +60m 5:37 / km
shoes: salomon xa pro w inserts

evening run around KA

Wednesday Aug 12, 2009 #

Trail running 45:00 [3] 6.5 km (6:55 / km) +50m 6:40 / km
shoes: Salomon wings black

run at LE NW (1 big +1 small loop) after work for heat conditioning

Tuesday Aug 11, 2009 #

Hiking 35:00 [1] 3.5 km (10:00 / km)

Battle Creek at lunchtime

Mtn Biking 1:05:00 [3] ** 15.0 km (4:20 / km)
spiked:2/3c

at M-H with OTNT ... pin the map with flag location

Trail running 25:00 [3] 3.5 km (7:09 / km)
shoes: Salomon wings black

M-H trails with locations by memory

Sunday Aug 9, 2009 #

Road Biking 30:00 [2] 7.0 mi (4:17 / mi) +40m 4:13 / mi

Bike to Y and back (via DQ) w/L

Swimming 25:00 [2] 1.2 km (20:50 / km)

6 x (100m fr + 100 m br) w/ L

Saturday Aug 8, 2009 #

Note

Bayfield - La Pointe swim 2.07 miles (Lori - Ian kayak)
http://www.bayfieldreccenter.com/Point_to_LaPointe...
C • I'm very impressed with L's... 1

Kayaking 2:00:00 [1] 3.5 mi (34:17 / mi)

provided kayak safety support for Bayfield to Madeline Island swim. 200 competitive swimmers (including Lori) Paddled over with the lead swimmer (43 minutes for 2.09 miles). A very light swell (6") and breeze (0-5 knots) and water of 64 deg F . Coralled a few swimmers heading way off course then spotted Lori and kayaked alongside her for last 600 meters or so, Her time was 1:21:19. SBullard also was there 1:11 . Fun event! Nice small town feel

Kayaking 28:00 [3] 2.09 mi (13:24 / mi)

back to Bayfield from Madeline Island at good work out pace in 17'

Friday Aug 7, 2009 #

Hiking 40:00 [1] 2.0 mi (20:00 / mi)

Hiking into Bayfield and back (2x) from hotel and around town

Kayaking 1:00:00 [1] 0.5 mi (1:59:57 / mi)

Basic Water safety class and training in wet exits , self rescue, T- rescue and swimmer rescue in 17' sea kayaks with L at Bayfield beach

Thursday Aug 6, 2009 #

Misc Outdoor activities ( sailing , etc) (dinghy paddling) 45:00 [1] 1.0 mi (45:01 / mi)

from our anchorage in Justice Bay paddled the dinghy over to the sea caves and explored them in the dinghy very neat http://www.kgcphoto.com/apostle_islands_sea_caves....

Upped anchor and sailed past the Sand Island light and over to Devils Island (L visited lighthouse) then to Bear Island (swim , and beach walk). Evening sail to Raspberry Island (wind now SE so didn't stop... sailed over to N side of Oak Island)

Hiking 1:15:00 [2] 3.6 mi (20:50 / mi) +120m 18:53 / mi
shoes: Salomon wings black

Fast evening hike from N side of Oak Island up to the overlook (300' above lake) and back.

Wednesday Aug 5, 2009 #

Trail running (beach run) 27:00 [3] 3.0 mi (9:00 / mi)
shoes: barefoot

before breakfast took dinghy in to the beach and ran lap of entire Julian Bay beach - a beautiful crescent shaped bay- ran barefoot to exercise the foot muscles.

Reached the S end of the beach to turn around and suddenly there was the taka-taka-taka sound of machine gun fire in the woods ... YIKES.....and again ...

.aha ! I realized it was a very big woodpecker attacking a big hollow tree nearby.....heart restarted and went on my way

Hiking 1:00:00 [1] 4.0 mi (15:00 / mi)
shoes: Salomon wings black

hiking on Stockton (Julian bay) w/Lori then sailed to Rocky Island (nice 15 kn breezes (late lunch) and then motorsailed to Justice Bay on Sand Island .

Hiked from Justice Bay to Sand Island Lighthouse and back in the evening

Tuesday Aug 4, 2009 #

Hiking 1:00:00 [2] 3.0 mi (20:00 / mi) +80m 18:28 / mi
shoes: Salomon wings black

morning hike before breakfast up to Rainbow Falls at Black River Harbor

Swimming 5:00 [1] 0.15 km (33:20 / km)

several quick short swims in Lake Superior - 15 miles N of Black River (only 340' deep) , Outer island sand spit , Julian Bay.... water was colder than usual for August at around 62 deg F...

Hiking 30:00 [1] 1.5 mi (20:00 / mi)

along sand spit on Outer Island ... no-one else there just hundreds of birds

Misc Outdoor activities ( sailing , etc) (sailing - 29' Hunter) 40:00 [1]

nice evening sail from Outer Island to Julian Bay - 10knot breeze from W made for perfect sailing conditions and nice tacking

Monday Aug 3, 2009 #

Hiking 1:45 [2] 4.0 mi (26 / mi) +200m 23 / mi
shoes: Salomon wings black

Motor sailed from Pike's Bay over to Black River Harbor (33 nm) on 1st day of 2009 sailing trip on 29' Hunter with Lori. Stopped for a quick swim on the way ... water is cooler than usual this year.

Hitch hiked up the road (put thumb out and first car stopped!) to Conglomerate Falls and then walked up and down visiting all the falls (5 sets in all) on way back to the harbor . Really spectacular !

Sunday Aug 2, 2009 #

Trail running 31:00 [3] 4.5 km (6:53 / km) +50m 6:32 / km
shoes: salomon xa pro w inserts

3 loops at KA + out and back

Saturday Aug 1, 2009 #

Swimming 25:00 [2] 1.2 km (20:50 / km)

6 x 9100br + 100mfr) w/L at Y

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