Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Aug 31, 2011:

	activity	#	time	miles		km		+m
	Orienteering	10	36:46:18	69.68		112.14		4059	124 /	131c	94%
	Swimming	13	4:22:14	8.35	(31:25)	13.43	(19:32)
	Mtn Biking	3	3:10:45	24.87	(7:40)	40.03	(4:46)	458
	Road Biking	2	2:05:00	23.6	(5:18)	37.98	(3:17)
	Hiking	2	1:15:21	3.71	(20:20)	5.96	(12:38)	118
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Trail running	2	37:50	4.12	(9:11)	6.63	(5:42)	76
	Balance ball work out	1	20:00
	Total	34	49:37:28	134.32		216.17		4711	124 /	131c	94%
averages - weight:155.5lbs

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Monday Aug 29, 2011 #

9 AM

Mtn Biking 1:04:40 20.31 km (3:11 / km) +204m 3:02 / km
ahr:111 max:130

Lake Anita state park (Iowa) on way home w/ spacemonkey from Laramie Daze. Nice park around lake with very nice camping (we camped in a noisy spot nr Lincoln the night before) and nice trails including a trail into town.

C • Trip 1

Sunday Aug 28, 2011 #

10 AM

Orienteering race 1:44:36 *** 13.4 km (7:48 / km) +191m 7:17 / km
ahr:146 max:161 spiked:25/27c shoes: Salomon wings black

Laramie Daze rocky mountain goat: at Remarkable Flats

A fast mass start with hard running got field spread out by #2 . A pack of 4 of us old guys were running close togetehr 5 thru 22 back and forth. Bobbled 18 (wrong small cliff) and 22 (about 30 meters) off. I broke away with Ted L at 22 , we punched within seconds at 26 and 27 but he beat me by a few seconds on the 150m sprint to the finish.

14.220 km actual on 13.4 km course (6.1% extra distance)

A great conclusion to my 4th Laramie Daze !

Rocky Mountain Goat - Splits

Saturday Aug 27, 2011 #

11 AM

Orienteering race 47:04 **** 6.62 km (7:07 / km) +86m 6:41 / km
ahr:150 max:162 spiked:16/18c shoes: Salomon wings black

Laramie Daze One cowboy relay at Medicine Bow west. Ankle better so ran with shoes (heavily taped up L ankle) . First lap had a 2 min error , but ottherwise pretty clean. Red lined it up some of the hills. 11th place

12 PM

Mtn Biking 1:00:00 [2] 8.0 mi (7:30 / mi) +100m 7:13 / mi

Biking around east medicine bow map on forest roads, plus form campsite along 707A rd to check out flooding on road due to large beaver dam

4 PM

Swimming 10:00 [3] 0.5 km (20:00 / km)

laramie rec center

Friday Aug 26, 2011 #

10 AM

Orienteering 48:40 6.06 km (8:02 / km) +175m 7:01 / km
ahr:146 max:161 shoes: Boots (old)

Telephone Song map Laramie Daze

A mass start on a runners course ; a bit wide at #9 which cost me 2 places . Ankle getting better

1 PM

Orienteering 1:30:00 [2] *** 5.0 km (18:00 / km) +100m 16:22 / km
spiked:12/12c shoes: Salomon wings black

map walk on pitcher hill training map : control picking w/o compass. Thunder lightning and rain moved in so bailed out

3 PM

Swimming 10:00 [3] 0.5 km (20:00 / km)
weight:156lbs

500 m free at laramie rec center- raining and thunderstorms in the hills

Telephone Song - Splits

Thursday Aug 25, 2011 #

10 AM

Orienteering race 1:03:51 [3] 5.3 km (12:03 / km) +157m 10:30 / km
shoes: Boots (old)

day 2 Yellow Pine map: rolled ankle previous day so wore boots and walked . 5.3 km course 5.96 km actual

3 PM

Hiking 50:21 [2] 3.55 km (14:11 / km) +118m 12:10 / km
shoes: Boots (old)

Hiking from lewis lake to south gap lakes by Medicine Bow Peak: rainy and thundering ; iced ankle in the lakes on the way. Lots of snow still around from last winter

Yellow Pine - Splits

Wednesday Aug 24, 2011 #

Orienteering 1:00:00 [2] 4.0 km (15:00 / km)
shoes: Boots (old)

map walk w/o compass with Erin on plains of despair training course

10 AM

Orienteering 54:38 [4] ***
ahr:148 max:161 spiked:13/14c

laramie daze : plains of despair : mass start race

rolled L ankle about 1 km into race ;

3 PM

Swimming 5:00 [3] 0.25 km (20:00 / km)

swim at laramie rec center

Idonwannabe - Splits

Tuesday Aug 23, 2011 #

Event: 2011 Laramie Daze

10 AM

Road Biking 55:00 [2] 9.6 mi (5:44 / mi)

ride around Guernsey State park with Andrei after camping with Erin, Andrei, Charlie at Red Cedar campsite.

3 PM

Orienteering 1:06:32 [3] 5.96 km (11:10 / km)

Middle Toe Laramie Daze training event: rather sluggish still recovering after the 24 hr rogaine and just arrived at altitude

Middle Crow's Toe - Splits

Monday Aug 22, 2011 #

12 PM

Swimming 5:00 [3] 0.2 km (25:00 / km)

swim at Sylvan lake

Saturday Aug 20, 2011 #

Event: 2011 Dakota Rogaining Championships

12 PM

Orienteering race 22:40:00 [3] *** 50.0 km (27:12 / km) +3000m 20:55 / km
spiked:39/39c

Dakota Rogaine- 24 hr - with Andrei -Spacemonkey beautiful day in Custer State Park 2160 pts 1st place men's open (2 Canadian women "chicked" us by 70 pts... )

Wildlife: 3 buffalo encounters, 0 mountain lions, 0 rattlesnakes

Full report later (and correct distance etc later)

Camping with Charlie, Erin, Andrei at Custer state park

C • Well Done 5

Thursday Aug 18, 2011 #

5 PM

Swimming 21:45 [4] 1.2 km (18:07 / km)
weight:155.2lbs

100m br + 1000m fr (1835) + 100m br

Wednesday Aug 17, 2011 #

1 PM

Swimming 20:35 [3] 1.0 km (20:35 / km)
weight:155.2lbs

5 x (100m br + 100m fr)

Monday Aug 15, 2011 #

6 PM

Swimming 21:00 [2] 1.0 km (21:00 / km)

leisurely 5 x (100m br + 100m fr)

Sunday Aug 14, 2011 #

9 AM

Mtn Biking 1:06:05 [3] 6.84 km (9:40 / km) +154m 8:41 / km

control pick up and mtn bike around SW part of rogaine map at Telemark. A beautiful day and took in a loop of ATV trail - no ATV's around. Garmin took a long time (~10 mins) to initiatize so missed out 1st section of track

Saturday Aug 13, 2011 #

Event: MNOC 6H Score-O Rogaine

9 AM

Orienteering race 5:10:57 [3] *** 15.8 km (19:41 / km) +350m 17:43 / km
spiked:19/21c

MNOC 6 hr rogaine with Georgia. Beautiful day at Telemark (W) with start from N End Ski Hut.

Course set by Andrei, with a very nice spread of 24 controls on the O map and on W and S (all in Bayfield Cty forest) .

We decided to take it slow to preserve Georgia's knee and walked the entire course. Navigation was good ; control placements were interesting and we really nailed 19 of them ; new trails on the O map gave us some concerns .

Decided to skip 206 early on and also the 201/202 combo to avoid a rush to finish so we got back rather early.

Read contours well and used ridges rather than going into and through the depressions. Str line distance was 15.8km

Sequence: start,211,209,210,208,214,205,204,221,207,224,203,223,222,220,215,219,218,217,216,213,212-finish

C • Wait a second 3

Friday Aug 12, 2011 #

11 AM

Swimming 18:34 [3] 1.0 km (18:34 / km)

1000m free

Wednesday Aug 10, 2011 #

6 AM

Trail running 16:39 [3] 2.89 km (5:45 / km) +54m 5:16 / km

Katharine Abbott early morning run

6 PM

Swimming 23:50 [3] 1.2 km (19:52 / km)

100m br (215) , 1000m fr (1850) , 100m br

Monday Aug 8, 2011 #

12 PM

Swimming 19:15 [3] 1.0 km (19:15 / km)

Woodbury Y 5 x (100m br + 100m fr) easy swim

Sunday Aug 7, 2011 #

10 AM

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

stretching out tired legs from yesterday

Saturday Aug 6, 2011 #

Note

Bayfield to Madeleine Island 2 mile open water swim

7 AM

Swimming race 1:02:15 [4] 2.1 mi (29:38 / mi)

Bayfield to Madeline Island Swim

Was pretty calm with little wind and a slight swell. Had a strong swim with a good pace all the way except when left leg cramped up about half way across .. so switched to side stroke for about 20 seconds . Navigation was pretty well spot on .. 9 minutes faster than 2010.

Lori had a good swim at 1: 14:15 and 17th in her age group

placed 25th in M50- 59 out of 63, 158th out of 410 overall.

C • awesome for both of you....... 6

10 AM

Hiking 25:00 [2] 1.5 mi (16:40 / mi)

Hike back to ferry after the swim

1 PM

Road Biking 1:10:00 [2] 14.0 mi (5:00 / mi)

Biking on Madeline Island to Big Bay State Park and back