Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2012:

	activity	#	time	miles		km		+m
	Swimming	13	7:28:00	13.36	(33:32)	21.5	(20:50)
	muscle specific exercises	19	6:10:00
	Orienteering	4	5:45:22	19.66	(17:34)	31.63	(10:55)	404	84 /	86c	97%
	Road Biking	2	50:00	11.61	(4:18)	18.68	(2:41)	31
	Hiking	1	35:00	1.55	(22:32)	2.5	(14:00)
	Trail running	1	15:00	0.93	(16:06)	1.5	(10:00)
	Total	39	21:03:22	47.11		75.81		435	84 /	86c	97%
averages - weight:152.3lbs

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Saturday Mar 31, 2012 #

9 AM

Orienteering 1:55:22 [3] *** 8.83 mi (13:04 / mi) +354m 11:37 / mi
spiked:26/26c shoes: Inov Oroc 340 - yellow

Score O at Afton OTNT session to celebrate Darryn's 50th birthday

Started off in park NW by ski area toll booths and ended up at vis center
Nice open running since course avoided the bad buckthorn areas. Ran in a low impact style not pushing it so knee seemed Ok. Iced it once I got home (2x) and a bunch of ibuprofen.

Good turnout and fun event... thanks Darryn

Trail running 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov Oroc 340 - yellow

jog to OTNT start

Thursday Mar 29, 2012 #

7 AM

muscle specific exercises (L knee PT) 20:00 [2]

6 PM

Swimming 23:35 1.2 km (19:39 / km)

100m br + 100m fr warmup

10x 100m fr w/fins on 2min intervals (129,130,135,133,135,136,136,136,136,136)

Wednesday Mar 28, 2012 #

7 AM

muscle specific exercises (PT L knee) 20:00 [2]

Monday Mar 26, 2012 #

7 AM

muscle specific exercises (PT L Knee) 20:00 [2]

Sunday Mar 25, 2012 #

8 AM

Swimming 44:00 2.1 km (20:57 / km)

6 x (100y br + 100y ba + 100y fr)

5 x 100y fr on 2 min intervals (125, 128, 127,129,128)

Saturday Mar 24, 2012 #

Event: MNOC - Hyland Lake Park Reserve

9 AM

Orienteering (hanging controls) 1:30:00 [2] *** 6.0 km (15:00 / km)
spiked:36/36c

hanging controls for the MNOC hyland clinic

Friday Mar 23, 2012 #

7 AM

muscle specific exercises (PT L knee) 20:00 [2]

3 PM

Swimming 35:35 1.6 km (22:14 / km)

100 y br + 100y fr warm up

10 x 100y fr w/fins 2 min intervals (117,119,122,123,124,126,124,126,123,125)

3 x(100y br + 100y fr) warmdown

Thursday Mar 22, 2012 #

7 AM

muscle specific exercises (PT L knee) 20:00 [2]

Wednesday Mar 21, 2012 #

7 AM

muscle specific exercises (L knee pt) 25:00 [2]

Tuesday Mar 20, 2012 #

5 PM

Swimming 32:48 [3] 1.6 km (20:30 / km)

8 x (100 m br + 100 m fr)

Monday Mar 19, 2012 #

7 AM

muscle specific exercises (L knee PT) 20:00 [2]

knee is a little sore after yesterday's run...

Sunday Mar 18, 2012 #

7 AM

muscle specific exercises 20:00 [2]

full set of PT exercises at Y

8 AM

Swimming 36:00 1.65 km (21:49 / km)
weight:152.2lbs

6 x (100y br + 100y ba + 100m sprint free (128,128,128,126,126,126) ) + 50 y warmdown

10 AM

Orienteering 39:30 [3] 5.7 km (6:56 / km)
spiked:22/24c

OTNT w/ art O at Silverwood . Fun course nice day. Messed up my Garmin so no track..

7 PM

Hiking 35:00 [1] 2.5 km (14:00 / km)

after supper hike w/ Lori, Keith, Kelly and Jade through K Abott. Our pond was the noisiest (frogs) of them all. Some bushes were leafing out !

Saturday Mar 17, 2012 #

7 AM

Swimming 36:00 1.65 km (21:49 / km)

100y br 100y fr warmup

10x 100y fr w/fins on 2 min intervals (117, 117,122,122, 128,125,122,124,125,126)

2x (100y br + 100y ba + 100y fr) + 50 warmdown

8 AM

muscle specific exercises (Stretch pt and weights at) 25:00 [2]

10 AM

Orienteering (setting map updating) 1:40:30 [2] 5.72 km (17:34 / km) +50m 16:50 / km

out at Hyland setting the sprint and other courses plus updating the map

4 PM

Road Biking 14:00 [2] 3.22 mi (4:21 / mi) +31m 4:13 / mi

up to hardware store and back for nails etc for deck project

Friday Mar 16, 2012 #

7 AM

muscle specific exercises (PT L knee) 20:00 [2]

Tuesday Mar 13, 2012 #

4 PM

Swimming 32:30 1.6 km (20:19 / km)
weight:152.4lbs

100m br , 100m fr warm up

10 x 100m sprint repeats w/fins (2 min cycles ) (127, 132, 137,133, 130, 131,133, 132,132,132)

100m br , 100m ba, 100m fr , warmdown 50m br , 50 m fr

Monday Mar 12, 2012 #

7 AM

muscle specific exercises 20:00 [2]

Sunday Mar 11, 2012 #

8 AM

Swimming 40:00 [3] 1.8 km (22:13 / km)

6 x ( 100y br + 100y ba + 100y fr) + 50fly + 150y warmdown

9 AM

muscle specific exercises (L Knee PT) 20:00 [2]

5 PM

Road Biking 36:00 [3] 13.5 km (2:40 / km)

Gateway trail first ride of the season to check on snow/ice remaining. No snow going N until Jewel ave where there were long stretches of packed ice so turned round and came back via Willernie

Saturday Mar 10, 2012 #

8 AM

Swimming 36:00 1.6 km (22:30 / km)

200y br warm up

2 min repeats 10 x 100y with fins ( 116, 118,121,120,123,122,123,121,122,121)

2 x (100y br + 100y ba +100y fr)

9 AM

muscle specific exercises (PT L knee) 20:00 [2]

Wednesday Mar 7, 2012 #

7 AM

muscle specific exercises (L knee) 15:00 [2]

1 PM

Swimming 32:10 1.65 km (19:30 / km)

100m br + 100m fr warm up

1000 m (133, 139,141, 144, 146, 144, 143, 146, 147, 145) w/fins

100m ba , 100m fr,100m ba, 50 fly 50 free w/fins

Monday Mar 5, 2012 #

7 AM

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

Sunday Mar 4, 2012 #

Swimming 37:22 1.9 km (19:40 / km)

200y br warm up + 1000y fr w/fins (124,131,136,133,133,136,131,132,132,134=1522) + cruise 2 x(100ybr + 100y ba + 100y fr) + 100 fly (w/fins) + 100 br + 100 fr

10 AM

muscle specific exercises (knee PT) 20:00 [2]

Saturday Mar 3, 2012 #

8 AM

Swimming 30:00 [3] 1.65 km (18:11 / km)

9 x(100y fr + 100y ba) w/ fins (2915) + 50y fly w/fins

9 AM

muscle specific exercises (L knee PT) 20:00 [2]

4 PM

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

Friday Mar 2, 2012 #

12 PM

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

8x(100y br + 100y fr)

Thursday Mar 1, 2012 #

7 AM

muscle specific exercises (Pt L knee) 15:00 [2]

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