Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  Orienteering8 12:14:18 39.17 63.03 1470124 /141c87%
  Road Biking2 2:55:00 47.0(3:43) 75.64(2:19) 120
  Hiking5 2:15:00 9.47(14:15) 15.24(8:51)
  Balance ball work out5 2:05:00
  Trail running3 1:46:00 10.54(10:03) 16.96(6:15) 120
  Misc Outdoor activities ( sailing , etc)1 1:30:00
  Road running1 34:00 3.0(11:20) 4.83(7:03) 30
  muscle specific exercises2 15:00
  Total21 23:34:18 109.18 175.7 1740124 /141c87%

«»
2:11
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Oct 31, 2009 #

Balance ball work out (lower body) 20:00 [2]

Trail running 21:00 [3] 3.0 km (7:00 / km)

KA 2 loops

Misc Outdoor activities ( sailing , etc) (raking leaves) 1:30:00 [1]

Friday Oct 30, 2009 #

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

battle creek S loop lunchtime

Thursday Oct 29, 2009 #

muscle specific exercises (shoulder) 10:00 [2]

Tuesday Oct 27, 2009 #

muscle specific exercises (shoulder) 5:00 [2]

Monday Oct 26, 2009 #

Balance ball work out (lower body) 20:00 [2]

Sunday Oct 25, 2009 #

Orienteering race 1:16:44 [4] *** 5.42 km (14:09 / km) +150m 12:26 / km
spiked:10/13c shoes: Salomon wings black

Badger A-meet Day 2 Cat's agenda (on W side of road) . Far less complex terrain and with a trail network . Preran course

Slowish start to 1, followed by big boom on #2. Looking for knoll got in right area but couldn't find a knoll with the control , checked around several knolls, bailed out to trail, reattacked same result, went to 250m N to get positive fix off marsh, reattacked and then went up large 2 contour hill whose top was mapped as a knoll . 15 mins wasted! Then shoe lace (Salomon quick -lace type) broke and shoe came off . Got shoe back on but was totally loose. Should have brought my ice bugs for the slippery terrain

This distracted my thinking so was a little shaky after that but made steadily better progress after that overshot #9 when didn't see a bike trail .

Disappointed with the day 2 result : m50+ 15th out of 20 (but 6th or higher for 7 out of the 14 of the legs ). Combined on M50+ for the 2 days was 8th out of 20.

Orienteering (retrieval) 50:00 [3] *** 4.0 km (12:30 / km) +60m 11:38 / km
spiked:9/10c shoes: Salomon wings bright green

control retrieval NW part of map where I had problem earlier in day ; didn't use compass and forced myself to read map more. worked much better.. should have done that earlier in the day

Green Day 2 - Splits

Saturday Oct 24, 2009 #

Orienteering race 1:05:24 [3] *** 5.2 km (12:35 / km) +150m 10:59 / km
spiked:13/14c shoes: Salomon wings black

Badger meet / US champs Cat's Meow Green X - preran the courses . Rough start to #1 but after that pretty stable with cautious approach to make sure I stayed in contact with the map . Very technical terrain... no back stops .. relocating would be very difficult (unless you bailed a long way). Lost shoe just before go control so ran barefoot on one leg last 100 m to finish. So 7th place on M50+ out of 22 .

Orienteering (retrieval) 45:00 [3] *** 3.0 km (15:00 / km) +150m 12:00 / km
spiked:7/8c shoes: Salomon wings black

control retrieval on NE part of the map. Hauling bulky control stands plus emptying all the water. Nice and sunny at this point

Green X Day 1 US Champs - Splits

Friday Oct 23, 2009 #

Event: US Individual Champs 2009
 

Orienteering 52:03 [3] *** 5.2 km (10:01 / km) +130m 8:54 / km
spiked:13/14c shoes: Salomon wings black

BGR A meet middle distance practice event - after drive down went out on the Hepcat map . A little rough on #2 1 min wasted .. but then got into the map . Stayed with slow pace to make the most of reading the terrain and being ready for the US champs the next day . It was wet and slippery out there but the heavy rain stayed off until last 10 minutes. would have been better with ice bugs

Thursday Oct 22, 2009 #

Balance ball work out (lower body) 20:00 [2]

Tuesday Oct 20, 2009 #

Orienteering (night O) 1:29:30 [2] *** 6.0 km (14:55 / km) +100m 13:46 / km
spiked:13/18c shoes: Salomon wings black

OTNT at Leb Hills : nice format : 5 controls then handicapped score O box of 12 ( - 2 for over 45 years) - then 1 control to finish . Took it slow since calves still a little sore from Ripley . Headlamp was rather dim and damp conditions made finding the actual tapes somewhat problematic in the tall grass etc. Got first 5 well , then 2 in W end of box Ok, then got disoriented by following the newly mowed firebreaks . Took about 15 mins to relocate properly when I ended up S of the horse parking lot and got going again. Did all the controls in the mid section of box , then moved on to E section and did them too. So ended up doing them all - no handicap- .

Monday Oct 19, 2009 #

Hiking 10:00 [1] 1.0 km (10:00 / km)

battle creek at lunchtime

Sunday Oct 18, 2009 #

Orienteering race 1:49:36 [4] *** 12.3 km (8:55 / km) +300m 7:57 / km
spiked:23/26c shoes: Salomon wings black

Camp Ripley Minnegoat ... mass start .. suprisingly slow start with everyone almost walking and studying the map for the first 400m to control 1 (hard navigation started 15m into the leg !) . Pack ran a little wide on right into 1, short leg into 2 and then started to spread going into 3 (where Mike C was taking photos ) Speeding up with some trail running (400m) before more nav intense work in the pack going to 4 and 5 . After 5 it was Pete, Tom , Justin, Joe and I running in a loose pack . I nailed the pit at 10 ahead of Pete then ran with Tom and Justin through to 24 , we skipped 25 and they gapped me on the trail run back , Pete caught me at 26 (which we both missed by 75 m) . It was a good run in the fast open woods ; i was lucky that i didn't ever need to bail out to trail and relocate (which would have been quite time consuming). The map detail and visibility of features/ terrain itself was great.

Orienteering 20:00 [3] *** 2.0 km (10:00 / km)
spiked:4/4c shoes: Salomon wings black

ripley control retrieval and bomb flagging (for range control to pick up later)

Saturday Oct 17, 2009 #

Event: MNOC - Camp Ripley - Fall O' Weekend
 

Orienteering race 44:39 [4] ***
spiked:14/15c shoes: Salomon wings black

Ripley day 1 : Franzen map Score O ... ran well and navigated cleanly . Fast open woods and awesome terrain.

Minnegoat - Splits

Friday Oct 16, 2009 #

Balance ball work out (lower body) 20:00 [2]

Road Biking 1:30:00 [3] 25.0 mi (3:36 / mi) +120m 3:33 / mi

sent home from work ..... Xcel cut all power to 3M Center at around noon ... so did a little work at home and then went on bike ride (Gateway via PS (out and back) and hills (on way back) to Pine Point.

Tuesday Oct 13, 2009 #

Orienteering 1:10:00 [3] *** 7.0 km (10:00 / km) +120m 9:13 / km
shoes: Salomon wings black

OTNT at Wirth. Nice exercise set by Darryn :moving 3 score O (20 min, 20 min and 30 min ) to all depressions/hilltops/pits on 3 separate portions of the map). ran into a branch about 5 minutes in and cut face so looked a little scary in the bar afterwards.

Sunday Oct 11, 2009 #

Road running 34:00 [3] 3.0 mi (11:20 / mi) +30m 11:00 / mi
shoes: Salomon wings black

run around mahtomedi w/L

Saturday Oct 10, 2009 #

Balance ball work out (lower body and abs) 45:00 [2]

lower body , abs and then shoulder therapy exercises (5 mins)

Trail running 20:00 [3] 3.5 km (5:43 / km) +60m 5:16 / km

around KA , up and down hills

Hiking 25:00 [1] 2.0 mi (12:30 / mi)

walk up to pie shop and back with L

Friday Oct 9, 2009 #

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

walk around Battle Creek at lunchtime

Thursday Oct 8, 2009 #

Hiking 30:00 [2] 2.5 mi (12:00 / mi)

Battle creek N at lunch time; around 3m campus in afternoon

Road Biking 1:25:00 [3] 22.0 mi (3:52 / mi)

gateway trail via Pine springs to Pine point and back via dowtown Mahtomedi. cold on the fingers ... work has started on the cty rd 15 bridge foundations work

Sunday Oct 4, 2009 #

Event: SO Stoughton Regional
 

Orienteering warm up/down 35:00 [3] 5.0 km (7:00 / km)
shoes: Salomon wings black

to the start and from the finish back to the car/reg/download area for the SO regional event

Orienteering race 1:16:22 [4] *** 7.91 km (9:39 / km) +310m 8:04 / km
spiked:18/19c shoes: Salomon wings black

this was only the "short brown" course for M50L (long) ...with 7.910 km 310 m of climb and 19 controls plus 2.5 k to get to the start and 2.5 k back from the finish .. so 12.9 km total for a "short brown" (black is longest course here in UK, then brown ....) Stoughton Regional event ... ran conservatively and had no errors . Nice open woods for the most part except for a few brambel patches and some rock hard ploughed ground in some sections of the woods.

came 3rd in M50L and 14th on short brown (out of 48 runners)

route gadget at http://www.southdowns-orienteers.org.uk/routegadge...
C • Well done, sport! 5

Short Brown - Splits

Saturday Oct 3, 2009 #

Trail running 1:05:00 [3] 6.5 mi (10:00 / mi) +60m 9:43 / mi
shoes: Salomon wings black

at Winchester, Uk .. run across Shawford Downs and N along water meadows trail by river and back

« Earlier | Later »