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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Kayaking2 7:40:00 30.5(15:05) 49.09(9:22)
  Orienteering4 5:18:55 19.46(16:23) 31.31(10:11) 44442 /42c100%
  Swimming11 3:39:38 6.9(31:51) 11.1(19:47)
  Misc Outdoor activities ( sailing , etc)2 3:30:00
  Road Biking2 2:02:24 28.04(4:22) 45.12(2:43) 737
  Balance ball work out5 1:40:00
  Gym workout (wts etc)3 1:35:00
  Mtn Biking1 23:33 4.57(5:09) 7.36(3:12) 90
  Trail running1 12:00 0.93(12:52) 1.5(8:00)
  Total29 26:01:30 90.4 145.48 127142 /42c100%
  [1-5]29 26:01:10
averages - weight:153.9lbs

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Monday May 30, 2011 #

11 AM

Kayaking 4:00:00 [3] 18.0 mi (13:20 / mi)

Kayak with Julia , Peter C, and Tom P down the Kettle River from Hwy 48 (Hinckley) to Snake River landing on the St Croix . River was pretty high (8' on the gage at the put in bridge , 1450 cfs on the gage at Sandstone) . Some of the lesser rapids were covered ; it was a good run of class I-II with fun group and it warmed up with sunshine towards the end

Sunday May 29, 2011 #

10 AM

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

mowing the grass, hauling mulch, planting etc

Saturday May 28, 2011 #

2 PM

Swimming 25:00 [3] 1.2 km (20:50 / km)

1st swim of year at Shoreview Y outdoor pool w/L 6 x (100m fr+ 100mbr)

Friday May 27, 2011 #

Gym workout (wts etc) 35:00 intensity: (25:00 @3) + (10:00 @4)
max:155

elliptical intervals 20 min weights 15

Swimming 19:50 [3] 1.0 km (19:50 / km)
weight:153.5lbs

5 x (100m fr + 100m br) easy except for 1 lap at 124

Wednesday May 25, 2011 #

Swimming 23:15 intensity: (14:15 @3) + (9:00 @4) 1.2 km (19:22 / km)

6 x (100 fr + 100m br) ...intervals

Tuesday May 24, 2011 #

7 AM

Swimming 19:50 [3] 1.0 km (19:50 / km)

5 x (100m fr + 100m br)

Monday May 23, 2011 #

Gym workout (wts etc) 30:00 [3]

elliptical 20 mins + weights at Woodbury Y
7 AM

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

Sunday May 22, 2011 #

4 PM

Swimming 19:45 [3] 1.0 km (19:45 / km)

5 x (100m fr + 100mbr) easy swim

Saturday May 21, 2011 #

Event: MNOC - Nerstrand Woods State Park
 
8 AM

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

1 PM

Orienteering 1:25:31 intensity: (11 @2) + (1:02 @3) + (1:18:18 @4) + (6:00 @5) 7.6 km (11:15 / km) +172m 10:07 / km
ahr:160 max:173 weight:154.3lbs

Late start on a very wet course at Nerstrand . Felt sluggish due to the warm/humid conditions and then the ground was very soft . My actual course distance was 9.487 km (vs 7.6km 24.8% longer) . Went for swim on 1st crossing of the river and added a lot of weight to my body so took the long way round (via bridge ) for the 2nd crossing .. That probably cost me 3- 5 minutes). Might have been better with spikes on shoes. Did one belly flop into a puddle .. and numerous slips and slides on my backside.
C • the first was the worst....... 2
4 PM

Trail running 12:00 [3] 1.5 km (8:00 / km)


Red - Splits

Friday May 20, 2011 #

12 PM

Swimming 21:00 intensity: (13:00 @3) + (8:00 @4) 1.05 km (20:00 / km)

Tuesday May 17, 2011 #

6 PM

Road Biking 1:10:05 intensity: (3:28 @1) + (17:04 @2) + (46:02 @3) + (3:31 @4) 14.86 mi (4:43 / mi) +600m 4:11 / mi
ahr:133 max:152

Afton 2000' challenge on mtn bike - 7 laps with the OTNT gang. Perfect evening and nice cook out at Erin B's afterwards- thanks

Sunday May 15, 2011 #

8 AM

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

12 PM

Misc Outdoor activities ( sailing , etc) (yard work) 1:30:00 [2]

heavy duty mowing, weeding , fertilizing . mulching etc ... nice warm day for yardwork
5 PM

Mtn Biking 23:33 intensity: (20 @0) + (1:43 @1) + (1:59 @2) + (17:20 @3) + (2:11 @4) 7.36 km (3:12 / km) +90m 3:01 / km
ahr:135 max:152

2 mtn bike loops at KA

Saturday May 14, 2011 #

12 PM

Kayaking 3:40:00 [2] 12.5 mi (17:36 / mi)

Fun kayak trip to kick off the season with Jim and Kathi M, Lori , Pete W , Pete C, Mike , Andrei, Molly and a fun group down Minnehaha Creek from Grays Bay Dam to 54th/France. Very high water ~280 cfs (15.32 on USGS at Hiawatha) , cool (48 deg) damp day. Lots of good rapids (I- II's) and a few strainers. Nobody dunked ... nobody died (despite certain dire predictions). Thanks to Jim and Kathi for organizing

Friday May 13, 2011 #

12 PM

Gym workout (wts etc) 30:00 intensity: (20:00 @3) + (10:00 @4)

Elliptical intervals 12 min then weights

Swimming 9:45 [3] 0.55 km (17:44 / km)

Wednesday May 11, 2011 #

12 PM

Swimming 20:43 intensity: (13:00 @3) + (7:43 @4) 1.05 km (19:44 / km)

Tuesday May 10, 2011 #

5 PM

Road Biking 52:19 intensity: (11:44 @1) + (36:52 @2) + (3:28 @3) + (15 @4) 13.18 mi (3:58 / mi) +137m 3:51 / mi
ahr:117 max:148

Gateway bike to 96 and back via hills after work 84 deg f finally warm !

Sunday May 8, 2011 #

Swimming 20:00 [3] 1.0 km (20:00 / km)

easy swim 5 x (100m br + 100m fr)
8 AM

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

Saturday May 7, 2011 #

Event: MNOC - Cleary Lake Park
 
9 AM

Orienteering 1:17:53 intensity: (35 @2) + (1:07 @3) + (32:13 @4) + (43:58 @5) *** 9.61 km (8:06 / km) +78m 7:47 / km
ahr:165 max:177 spiked:24/24c shoes: Salomon wings black

MNOC Cleary Lake- brand new map with good up to date vegetation and lots of boulders . Good contours and very readable map. Assisted with AR tune up start etc then ran red course followed a little later by the brown course

Nice courses by mcarl made use of the open areas of Cleary - which has some very thick areas and a fair amount of prickly ash. This is a good time to visit since leaves were just starting to come out. First warm day of May .

Red 51:03 , Brown 26:50

Did str line running well in the open areas; and tried to go around / avoid the darker green to avoid time loss in the woods. Seemed to work well.
A couple of legs were the same for brown and red so tried different route for those: in each case the round about route with more trail run / more open was slightly faster .

11.22 km total = 7.04 km for 6.1 km red (15.5% extra), and 4.105 km for 3.51 km brown (16.5% extra)

Both runs are combined on the same track since i forgot to reset between runs
3 PM

Orienteering 1:37:27 intensity: (26:44 @1) + (1:07:32 @2) + (3:11 @3) *** 7.9 km (12:20 / km) +49m 11:58 / km
ahr:116 max:134 spiked:12/12c

Control retrieval at Cleary Lake- took a while to untie the flags and punches from the prickly ash trees and I only had room in my pack for about 6 controls ... got into one section of fight trying to cut over to a trail without going into a deep marsh otherwise very pleasant out there

Red - Splits

Brown - Splits

Tuesday May 3, 2011 #

12 PM

Swimming 20:00 intensity: (12:00 @3) + (8:00 @4) 1.0 km (20:00 / km)

warm up 500 m 100m br, 100m fr then intervals alternating 100 m fr (123 ,124 ) and 100m br (recovery)
6 PM

Orienteering 58:04 [3] 6.2 km (9:22 / km) +145m 8:23 / km
spiked:6/6c shoes: Salomon wings black

nice OTNT exercise by Mike C at Terrace Oaks . 6 controls - do as many different legs as you can in one hour. Park is getting very thick with buckthorn and so I was glad we were there before leaf out . Was reading the terrain well ..maybe because it was slow going off trail

Got 12 legs with one repeat = 11 ADBECFAEDFE(B)C-finish

The map below shows speed ... dark green is the nice trails to run on , red is the "dark green" on the map



Sunday May 1, 2011 #

8 AM

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

5 PM

Swimming 20:30 [3] 1.05 km (19:31 / km)

easy swim after yesterday's 8km Red : alternate 100 m fr . 100m br

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