Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Aug 31, 2012:

	activity	#	time	miles		km		+m
	Orienteering	3	8:44:00	18.95	(27:39)	30.5	(17:11)	300	41 /	43c	95%
	Swimming	18	8:42:16	15.98	(32:41)	25.72	(20:18)
	Road Biking	5	8:14:10	118.55	(4:10)	190.79	(2:35)	745
	Trail running	6	4:33:09	23.27	(11:44)	37.45	(7:18)	15
	Kayaking	1	4:10:00	17.3	(14:27)	27.84	(8:59)
	Hiking	5	3:03:36	10.5	(17:29)	16.9	(10:52)	40
	Misc Outdoor activities ( sailing , etc)	2	1:15:00
	Mtn Biking	1	1:15:00	4.97	(15:05)	8.0	(9:23)		4 /	4c	100%
	Balance ball work out	1	20:00
	Total	41	40:17:11	209.53		337.2		1100	45 /	47c	95%
averages - weight:150.6lbs

6:12

0:00

» now

Friday Aug 31, 2012 #

7 AM

Road Biking 1:56:30 [3] 45.25 km (2:34 / km) +195m 2:31 / km

early ride out to sq lake and back

8 AM

Swimming 26:00 [3] 1.2 km (21:40 / km)

easy swim at sq lake 500m fr 500 m back 200m br

Wednesday Aug 29, 2012 #

6 PM

Swimming 31:00 [3] 1.6 km (19:22 / km)
weight:150.4lbs

Tuesday Aug 28, 2012 #

7 AM

Swimming 32:00 [3] 1.6 km (20:00 / km)
weight:152lbs

Sunday Aug 26, 2012 #

10 AM

Road Biking 1:37:24 [3] 20.6 mi (4:44 / mi)

Bike shuttle from Sunrise Ferry landing to hwy70 landing (about 8 miles of it was gravel)

12 PM

Kayaking 4:10:00 [3] 17.3 mi (14:27 / mi)

hwy 70 to Sunrise Ferry on the St Croix . River was low and a bit grungy. Raspberry Landing was open again. Sunny and light breeze. Stopped at campsite at Lagoo Creek (nile76) for lunch and swim. Had to seek out the deeper parts of the river, bumped a few times but didn't have to get out at all

5 PM

Trail running 25:00 [3] 3.0 km (8:20 / km)

jog along Benson Creek trail (recently mowed and old bridge replaced) (section go W from N end of Pleasant Prairie Rd along the St Croix

Saturday Aug 25, 2012 #

8 AM

Swimming 39:31 2.0 km (19:46 / km)
weight:149.8lbs

500m br 1400m fr 100m ba Incl 100m sprint(131)

5 PM

Balance ball work out 20:00 [3]

Road Biking 55:56 [3] 21.59 km (2:35 / km) +120m 2:31 / km

bike in the light rain -out to 96 and back via hills

Friday Aug 24, 2012 #

11 AM

Swimming 30:00 [3] 1.6 km (18:45 / km)
weight:150.6lbs

lunchtime swim

5 PM

Trail running 39:56 [3] 6.04 km (6:37 / km) +15m 6:32 / km

run around Eagle Pt Lake on the way home from work . warm !

Tuesday Aug 21, 2012 #

6 PM

Swimming 32:00 [3] 1.6 km (20:00 / km)

Easy swim after work

Monday Aug 20, 2012 #

12 PM

Hiking 28:36 [1] 1.5 mi (19:04 / mi) +40m 17:36 / mi

hike around battle creek at lunchtime

Sunday Aug 19, 2012 #

7 AM

Road Biking 1:50:14 [3] 45.31 km (2:26 / km) +210m 2:23 / km

Gateway trail to Sq lake and back

8 AM

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

sq lake

Saturday Aug 18, 2012 #

8 AM

Swimming 38:00 [3] 1.8 km (21:07 / km)
weight:149.8lbs

Easy morning swim at y; pool was steaming in the cool morning 55deg F air
A little bit of cramping in the L foot.

Got out when very large lady doing water walk took over the lane . She had so much perfume on that there was a horrible stinking oil slick 10 yards around her in every direction ..... 2 laps with her in the pool and I called it quits

Friday Aug 17, 2012 #

10 AM

Orienteering (mapping setting) 2:00:00 [2] *** 6.0 km (20:00 / km)
spiked:19/19c

setting the POC at Hartley Nature Center Duluth with Anne F

12 PM

Mtn Biking 1:15:00 [2] *** 8.0 km (9:23 / km)
spiked:4/4c

setting 4 SW points of the Hartley POC; checking the map

3 PM

Trail running 55:20 [3] 7.01 km (7:54 / km)

easy jog along the beach at Park Point with stops to cool off with swim. Lake Superior was almost flat calm and still quite warm

7 PM

Swimming 22:00 [3] 1.0 km (22:00 / km)
weight:150.5lbs

easy swim at Y alternate br and fr

Thursday Aug 16, 2012 #

11 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:151lbs

200m br 200m ba 200m fr warmup
500mw fins
200m legs only
600m sprint 100/slow 100 ( 137, 136, 134)
100m warm down

Wednesday Aug 15, 2012 #

6 PM

Swimming 32:00 [3] 1.6 km (20:00 / km)

400m warm up
1000m w fins 1810
200m warm down

7 PM

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

Tuesday Aug 14, 2012 #

7 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)
weight:151lbs

Easy swim after work; met L who was just finishing at NE YMCA
Did a couple of 100m sprints with fins in 1:23 and 1:22

Monday Aug 13, 2012 #

6 PM

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

Easy swim after work. Feeling a little sore after the weekend

Sunday Aug 12, 2012 #

9 AM

Orienteering (Control retrieval) 50:00 [3] *** 3.5 km (14:17 / km)
spiked:3/3c

Control retrieval at pillsbury state forest for mnoc 6hr rogaine . Did 3pts 224,210and 204 that we didn't visit on sat

Saturday Aug 11, 2012 #

Event: MNOC - 6 Hour Rogaine

10 AM

Orienteering race 5:54:00 [3] **** 21.0 km (16:51 / km) +300m 15:44 / km
spiked:19/21c

Mnoc rogaine (6 hr) at Pillsbury state forest with Georgia N

We had a solid performance with only a couple of small bobbles to take 4th place overall , and 1st place in the masters category with 21 pts (just beating Mike and Julia , and Darryn and Todd on time.

We had a remote start with finish at Rock Lake . Course was laid out with lots of options. We went N first then looped through the central middle before turning for home

211 217 227 221. 222 228 206 219 213 lunch at bench by the lake 207 214 225 229. 218. 216 215 212 220 208 202 205

Great course and meet . Thanks Molly and Justin

C • "lunch at bench by the lake" 3

Friday Aug 10, 2012 #

7 AM

Swimming 32:00 [3] 1.6 km (20:00 / km)

200 m br warm up
1000 m w fins
200 m w fins
200m free

Thursday Aug 9, 2012 #

5 PM

Trail running 47:53 [3] 3.8 mi (12:36 / mi)

run at L Elmo on E side on way home from work

Sunday Aug 5, 2012 #

6 AM

Road Biking 1:54:06 [3] 45.49 km (2:30 / km) +220m 2:27 / km

easy bike to sq lake and back

8 AM

Swimming 10:00 [2] 0.5 km (20:00 / km)

very easy swim at sq lake ; shoulder was sore from yesterday's 2.1 mile swim

12 PM

Misc Outdoor activities ( sailing , etc) (yardwork) 45:00 [2]

Saturday Aug 4, 2012 #

Event: Point to LaPointe 2.1 Mile Swim

7 AM

Swimming race 1:06:45 [4] 2.0 mi (33:22 / mi)

Bayfield to Madeline island swim;

After big line if thunderstorms went through at around 3 am the weather cleared and swells subsided for the 720am start. There were about 300 swimmers including Christian Franken (cofsp1) , Lori and I

There was a breeze from the S giving some chop (about 1foot) and taking some swimmers off track to the north. Water was warm at ~72F.

Everyone's time was a little slow because of the chop ; winning times were 45 mins, 1 min slower than 2011

I did it in 1:06:45 about the 4 mins slower than 2011 . Felt strong and no cramping

23rd in age group of 58 men (M50-59) , 93 out of 208 men

This took me over 100 cumulative miles of swimming for 2012

C • and Lori? 6

C • here you go... 3

10 AM

Hiking 20:00 [2] 1.5 mi (13:20 / mi)

Hiking back to breakfast and the ferry after the swim

Friday Aug 3, 2012 #

Note

Sail from SW side of Oak island to long island for lunch / hike/swim and then back to Bayfield

C • Awesome! 2

Hiking 20:00 [1] 1.0 mi (20:00 / mi)

Walk along beach w L on long island

Thursday Aug 2, 2012 #

6 AM

Trail running 1:00:00 [3] 5.5 mi (10:55 / mi)

Jog/ walk along beach on both side of outer island sand spit

9 AM

Note

Sail from outer island to devil's then bear island for lunch and swim on beach . Then on to raspberry island with a stop for hike up to the lighthouse. Set out to anchor in raspberry bay but there was a strong 180 degree wind shift so anchored in the protection of oak island on the SW side

12 PM

Swimming 8:00 [3] 0.4 km (20:00 / km)

Swim to shore and back at outer, bear and raspberry

5 PM

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

Hike w L up to the lighthouse on Raspberry island from the E sand spit

Wednesday Aug 1, 2012 #

6 AM

Trail running 45:00 [3] 4.0 mi (11:15 / mi)

Jog along beach at Black river harbor before breakfast

10 AM

Note

Sail from black river harbor to S tip of outer island w L

Approx 35 miles not a single boat . Nice breeze for sailing. Anchored for the night at outer on E side of the sand spit

4 PM

Hiking 1:30:00 [3] 5.0 mi (18:00 / mi)

Walk to end of sand spit and all along W beach on S end of Outer island with L . Only 1 other boat there. Lots of sandpipers and gulls. Another beautiful day

5 PM

Swimming 4:00 [3] 0.2 km (20:00 / km)

Swam to shore and back from the boat twice. Water was warm!

« Earlier | Later »