Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+m
	Orienteering	11	8:40:37	29.42	(17:42)	47.35	(11:00)	370	82 /	90c	91%
	Swimming	15	6:43:05	12.43	(32:26)	20.0	(20:09)
	Kayaking	2	4:32:25	21.01	(12:58)	33.81	(8:04)
	Mtn Biking	4	4:29:57	55.28	(4:53)	88.97	(3:02)	435
	Misc Outdoor activities ( sailing , etc)	3	3:15:00
	Hiking	4	3:12:20	9.17	(20:58)	14.76	(13:02)	376
	Gym workout (wts etc)	5	2:25:00	1.2		1.93
	Road Biking	2	2:17:41	28.89	(4:46)	46.5	(2:58)	123
	muscle specific exercises	9	2:05:00
	Total	50	37:41:05	157.4		253.31		1304	82 /	90c	91%
averages - weight:149.5lbs

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Sunday Oct 30, 2011 #

9 AM

Gym workout (wts etc) 30:00 [3]
ahr:110 max:130

elliptical 20 min weights 10 min

10 AM

Swimming 32:00 [3] 1.5 km (21:20 / km)

5 x (100 br + 100 ba + 100 fr) + warmdown

Saturday Oct 29, 2011 #

Event: MNOC - Lake Maria State Park

8 AM

muscle specific exercises (stretching ankle) 15:00 [3]

lots of stretching and work on ankle/ achilles/hips

1 PM

Orienteering race 47:06 [3] 4.8 km (9:49 / km) +66m 9:11 / km
spiked:9/11c

MNOC green course at Lake Maria : decided to try light jog on the ankle/achilles. Worked out pretty good . One wandering (to the L) on #6 (1:30) ,and #9 (a little loose 20 seconds error?) otherwise a good run on a beautiful fall day ; didn't push it . Lake Maria seemed very nice and open; the S part was thick in parts but tried to run around that where possible and that seemed to work well

Course length 4.8 km actual 5.601 = 16.6% extra

3 PM

Orienteering race 7:17 [3] 1.0 km (7:17 / km)

goofing off on the white /pumpkin O course at L Maria : Pete A hung out candy on this course and we had a mass start to go and get it and retrieve. Last control was stolen by JB and I intercepted it on the way back to finish! Fun and lot of sugar! (No chocolate... must have all been taken by folks earlier in the day

4 PM

Orienteering 10:00 [3] *** 1.0 km (10:00 / km)
spiked:1/1c

control retrieval

5 PM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:148.6lbs

6 x (100m br + 100m fr) + warmdown on way back from MNOC L Maria meet.

Green - Splits

White/Pumpkin - Splits

Thursday Oct 27, 2011 #

Event: MNOC - Tierneys Woods Adventure Run 3

12 PM

Swimming 32:00 [3] 1.5 km (21:20 / km)

5 x (100m br + 100m ba + 100m fr) + warmdown

7 PM

Orienteering race (walking night O) 1:09:33 [3] *** 6.67 km (10:26 / km) +141m 9:26 / km
spiked:14/14c

Tierneys adventure run #3 : battled it out with Mike Carl for the old guys walking trophy

Penult Pandemonium - Splits

Wednesday Oct 26, 2011 #

3 PM

Swimming 18:00 [3] 0.9 km (20:00 / km)

quick swim at Wdby Y

4 PM

Gym workout (wts etc) (treadmill) 15:00 [3] 1.2 mi (12:30 / mi)

Treadmill at Healthpartners. Physical therapist did a running gait evaluation to help resolving the achilles heel issues. Videotaped me running and gave some tips on increasing hip strength to lessen rolling of ankles.

Monday Oct 24, 2011 #

11 AM

Hiking (map walking) 1:43:43 [1] 7.11 km (14:35 / km) +177m 12:58 / km

walking around Hartley Park in Duluth for initial survey for new map and POC. Some very nice areas , some very thick buckthorn areas.

C • Nice to see you today Ian! ... 1

3 PM

Hiking 1:08:21 [2] 6.46 km (10:35 / km) +99m 9:49 / km

short hike at Jay Cooke on way home- beautiful 56 deg sunny afternoon

Sunday Oct 23, 2011 #

8 AM

muscle specific exercises (ankle PT) 15:00 [2]

9 AM

Gym workout (wts etc) 40:00

elliptical 20 mins, weights 20 min

10 AM

Swimming 32:00 [3] 1.5 km (21:20 / km)
weight:149.7lbs

5 x (100m br + 100m ba + 100m fr) + warmdown 100

2 PM

Misc Outdoor activities ( sailing , etc) (yard work raking mowing) 45:00 [2]

4 PM

Orienteering 1:27:11 [3] 9.62 km (9:04 / km) +66m 8:46 / km
spiked:11/12c

OTNT set by Sandy and Ted : 1st 8 controls on aerial at Snail Lake with candy; second half memory O . Fun .. went well except for 11 to 12 got into a maze of small trails going through the buckthorn and went a round about route . Thanks Ted and Sandy

Saturday Oct 22, 2011 #

6 AM

Note

was up at 4 so as to be near Grantsburg by 630 am to assist in preparation for a Wild Midwest Amateur Radio Coalition helium ballon launch to "near space" at sunrise . Spectacular morning and liftoff . We tracked via APRS the position and chased the ballon down range about 45 miles with it rising to approx 85,000 ft elevation before landing in cornfield. More details at http://wmarcnews.wildmidwest.com/?q=node/49

C • Wow is that cool! 2

3 PM

Mtn Biking 1:24:08 [3] 32.51 km (2:35 / km) +108m 2:33 / km

Gateway to PPt and back

6 PM

Swimming 24:00 [3] 1.2 km (20:00 / km)
weight:149.7lbs

7 PM

muscle specific exercises (ankle PT ) 15:00 [2]

Friday Oct 21, 2011 #

1 PM

Swimming 33:00 [3] 1.65 km (20:00 / km)
weight:149.8lbs

8 x (100m br + 100m fr) + 50m ba

Thursday Oct 20, 2011 #

Event: MNOC - Tierneys Woods Adventure Run 2

12 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:149.5lbs

1600 m fr + 200m br + 200 m fr

7 PM

Orienteering (walk - night) 50:31 [3] 4.81 km (10:30 / km) +50m 9:59 / km
spiked:11/12c

MNOC tierneys woods run #2 - a bigger crowd than last week . quite a pack of oTNT folks at some controls !

C • Claiming Splits... 2

C • CP9 7

Adv Run #2 - Splits

Tuesday Oct 18, 2011 #

Gym workout (wts etc) (elliptical) 25:00

Swimming 21:00 [3] 1.05 km (20:00 / km)

downtown Y for a change - 5 x (100m br + 100m fr) + 50m ba

Monday Oct 17, 2011 #

5 PM

Swimming 21:00 [3] 1.05 km (20:00 / km)

5 x (100m br + 100 br) + 50 ba . Felt sluggish

Sunday Oct 16, 2011 #

8 AM

muscle specific exercises (ankle PT) 15:00 [2]

10 AM

Swimming 35:00 [3] 1.75 km (20:00 / km)

8 x (100m br + 100m fr) + warm down

3 PM

Mtn Biking 1:38:49 [3] 28.67 km (3:27 / km) +112m 3:23 / km

Bike Gateway to PPoint with L. very strong headwind out of WNW on way back

Saturday Oct 15, 2011 #

8 AM

muscle specific exercises 15:00 [2]

ankle PT

12 PM

Misc Outdoor activities ( sailing , etc) (raking lawn mowing) 2:00:00 [2]

raking leaves (bushels and bushels) and mowing the lawn

4 PM

Gym workout (wts etc) 35:00 [3]

elliptical 25 mins bike 10 mins

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

5 x (100m br + 100m fr)

Friday Oct 14, 2011 #

muscle specific exercises 15:00 [2]

ankle PT

Thursday Oct 13, 2011 #

Event: MNOC - Tierneys Woods Adventure Run 1

12 PM

Swimming 23:45 [3] 1.25 km (19:00 / km)

100m br + 1000m fr + 100m br + 50 m ba

7 PM

Orienteering race (night O (walk)) 57:01 [2] *** 4.59 km (12:25 / km)
spiked:9/10c

Tierneys Adv run #1 ; walked course night O . All was good except #5 which had trail grown over and trees fallen nearby.

Run #1 - Splits

Wednesday Oct 12, 2011 #

5 PM

Swimming 24:00 [3] 1.2 km (20:00 / km)

6 x (100m br + 100m fr)

Monday Oct 10, 2011 #

1 PM

Kayaking 2:15:00 [3] 16.9 km (7:59 / km)

nice warm day, vacation days to use up so took off for an afternoon trip down the Kinni (RFalls - StCroix) 117 cfs a good flow and some small wave trains at some rapids

4 PM

Hiking 10:00 [3] 0.5 mi (20:00 / mi) +50m 15:15 / mi

hauling kayak

5 PM

Road Biking 45:00 [3] 11.0 mi (4:05 / mi)

Bike shuttle

Sunday Oct 9, 2011 #

9 AM

Orienteering race 1:15:57 [3] 6.29 km (12:04 / km) +30m 11:48 / km

1/2 Minnegoat w one skip : walked the course slight bobble on #2 (45 seconds) ,
wandered to L on 2-3 (2 minute) ,nice weaving through marshes on long leg 4 to 5 small bobble #9 (15 seconds) skipped #11 (used road from 10 to 12) . Damp underfoot but nice day and awesome terrain. Great MNOC meet at actual distance 7.269 k

1 PM

Orienteering (control retrieval) 50:00 [2] *** 3.5 km (14:17 / km)
spiked:7/7c

MLKathio control retrieval NE of trail center

Minnegoat short - Splits

Saturday Oct 8, 2011 #

Event: MNOC - Mille Lacs Kathio State Park

1 PM

Orienteering 50:31 [3] 3.59 km (14:04 / km) +17m 13:45 / km
spiked:11/13c

Mille Lacs kathio Brown course (walk) - beautiful terrain and nice course starting from trail center going E and S of park road. Only a few meters on trails so lots of nice navigation on great contours detail. 4.69 km actual

A little rough on #4 (1 min 30) and wandered E on way from 5 to 6 (~2 mins extra)

3 PM

Orienteering 15:30 [3] *** 1.47 km (10:33 / km)
spiked:9/10c

nice sprint at Mill Lacs kathio... walked but blew past the last control without punching so DNF

C • Annoying favor to ask 24

Brown - Splits

Friday Oct 7, 2011 #

4 PM

Swimming 23:05 [3] 1.25 km (18:28 / km)

6 x (100m br + 100m fr) + 50m ba at WBL Y

Thursday Oct 6, 2011 #

10 PM

muscle specific exercises 15:00 [1]

Monday Oct 3, 2011 #

7 AM

muscle specific exercises 10:00 [1]

1 pt session

5 PM

Mtn Biking 44:39 [3] 11.47 km (3:54 / km) +72m 3:46 / km

loops at KA after work

C • Kate Abbott MB 2

Sunday Oct 2, 2011 #

9 AM

Mtn Biking 42:21 [3] 16.31 km (2:36 / km) +143m 2:29 / km

Bike shuttle from Kinni SP to River Falls- beautiful cool sunny morning for biking

Kayaking 2:17:25 [3] 16.91 km (8:08 / km)

Quick trip down the Kinni - River Falls to St Croix- Dagger kayak - quite high flow at 120 cfs - warmed up to mid 70's - no other kayaks or fisherman about - beautiful sunny day and river was quite lively but a little cool for anything other than a very quick dip.

Lots of herons - they seemed very calm and allowed me to approach within 20' and didn't fly off (which they usually do) . An eagle involved in some kind of dogfight with some crows

GPS track: good early on but signal was iffy for a while deeper in the canyon... track shows me kayaking up and over hills and farm fields ! (I started out with GPS on my wrist then changed to on deck of kayak - don't know if that was part of the problem)

Hiking 10:16 [3] 0.38 km (27:01 / km) +50m 16:18 / km

hauling kayak up river bluff- my kayak cart came in very useful - had kayak solidly tied on and it went the whole way with no issues

Saturday Oct 1, 2011 #

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

muscle specific exercises 10:00 [1]

1 PT session

4 PM

Road Biking 1:32:41 28.8 km (3:13 / km) +123m 3:09 / km
ahr:98 max:139

Gateway trail w/L to pine point and back

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