Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m
	Orienteering	7	6:22:45	33.84	(11:19)	54.46	(7:02)	509	109 /	118c	92%
	Misc Outdoor activities ( sailing , etc)	6	6:00:00
	Swimming	13	5:54:00	10.25		16.5
	Road Biking	4	4:41:34	63.0	(4:28)	101.39	(2:47)	250
	Kayaking	1	2:38:29	10.1	(15:42)	16.25	(9:45)
	Trail running	2	1:03:28	6.65	(9:32)	10.71	(5:56)	94
	Treadmill	2	35:00	3.88	(9:01)	6.25	(5:36)	240
	Gym workout (wts etc)	1	10:00
	Total	33	27:25:16	127.73		205.56		1093	109 /	118c	92%
averages - weight:149lbs

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Sunday Oct 28, 2012 #

Event: MNOC - Riverbend Nature Center

8 AM

Swimming 25:30 [3] 1.2 km (21:15 / km)
weight:149.1lbs

4 x (100y br + 100y ba + 100y fr) cruise + 100y warmdown

11 AM

Orienteering race 14:31 [3] ** 2.08 km (6:58 / km) +20m 6:39 / km
spiked:9/9c weight:149.1lbs shoes: New Bal

White yellow course at MNOC RiverBend. Cany and neat riddles at each control . Nice job by Julia and Mike

Orienteering race 57:38 [4] *** 8.27 km (6:58 / km) +90m 6:37 / km
spiked:13/15c shoes: New Bal

MNOC River bend RED : had a problem finding reentrant on 6 (was about 50 m north ) and alsosamll depression for 13 (40 sec ) ... map could have been better as regards the vegetation in that area.

Orienteering race 32:59 [3] *** 5.49 km (6:00 / km) +54m 5:44 / km
spiked:10/10c shoes: New Bal

MNOC River Bend ornage. Good run .lots of trails

Orange - Splits

Red - Splits

White/Yellow - Splits

Saturday Oct 27, 2012 #

11 AM

Misc Outdoor activities ( sailing , etc) (Yard work raking mowing) 1:00:00 [2]

Quite warm out in the sun

5 PM

Road Biking 54:20 [3] 11.4 mi (4:46 / mi)

Bike out to Hwy 96 and back. New section of streetcar trail in Mahtomedi

Friday Oct 26, 2012 #

5 PM

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

Wednesday Oct 24, 2012 #

5 PM

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

Sunday Oct 21, 2012 #

8 AM

Treadmill 15:00 [3] 3.0 km (5:00 / km) +120m 4:10 / km

Swimming 24:00 [3]

Easy cruise at y
1200 m total

11 AM

Kayaking 2:38:29 [3] 10.1 mi (15:42 / mi)

Kinnikinnick river from River Falls to Kinni beach. 88 cfs . Water was flowing over the top of the glen park dam and not through the hydro station. Water was cold .

Quick trip down the Kinni; at 88cfs the rapids were lively but you had to choose the right line in order not to hang up on the rocks .

Saw 4 eagles up close and 1 very nice tall grey heron. In spite of the drought the weeping wall was in good flow . The new bridge is just about complete ... but there is only riprap rock and no canoe/kayak landing spot as yet by the bridge

Track from iphone All trails which seems to be better then Garmin in the gorge (Garmin last time had me kayaking up and over fields)

2 PM

Road Biking 47:41 [3] 10.1 mi (4:43 / mi)

kayak shuttle Kinni back to Glen Park with a stop at DQ in River Falls

4 PM

Trail running 26:07 [4] 4.65 km (5:37 / km) +44m 5:22 / km
shoes: New Bal

run around the prairie area at Kinniknick state park to complete the kayak-bike -run triathlon . Nice warm afternoon

Saturday Oct 20, 2012 #

Event: MNOC - 2012 Midwest Regional Corn Maze Championships

9 AM

Orienteering race (corn maze O) 19:40 [3] ** 1.2 km (16:23 / km)
spiked:14/18c shoes: New Bal

Corn Maze O at Severs Shakopee. Fun event . Had to use compass once to get reoriented . Had score O after in the bale maze . Thanks Tom for setting it up

C • Fun 2

11 AM

Swimming 36:00 1.8 km (20:00 / km)
weight:149.6lbs

warm up 500m , legs only 100m
1000m w fins 137,143,145,145,147,147,144,145,141,139
warm down 50 fly, 50 ba , 50, br, 50 fr

2 PM

Misc Outdoor activities ( sailing , etc) (yardwork) 1:00:00 [2]

mowing and raking leaves

Maze - Splits

Friday Oct 19, 2012 #

1 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:149.6lbs

lunchtime swim after Chinese class

Thursday Oct 18, 2012 #

Event: MNOC - Adventure Run #3

Orienteering race (night O) 46:36 [3] *** 4.5 km (10:21 / km)
spiked:10/12c shoes: New Bal

MNOC Adventure run # 3 - did ok except some route choices were in very thick prickly ash

AR #3 - Splits

Monday Oct 15, 2012 #

7 PM

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

Augusta Y quick swim after a day of travel and meetings

Sunday Oct 14, 2012 #

8 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:149.6lbs

3 x (100y br + 100 y ba + 100y fr). 1752
100y legs only
800y fr w fins 1310
50 fly 50 ba 50 fr 50 br

11 AM

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

Raking and mowing

3 PM

Road Biking 1:30:33 [3] 21.5 mi (4:13 / mi) +250m 4:04 / mi

to Pine point via Gateway and back via hills in Grant and some loops in K Abbott. Lots of folks with dogs off leash and out of control which was tiresome

New Brown's Creek trail they have ripped up the rails and ties at the W end .. maybe could mountain bike along it some now

Saturday Oct 13, 2012 #

9 AM

Treadmill 20:00 [4] 3.25 km (6:09 / km) +120m 5:12 / km
shoes: New Bal

Gym workout (wts etc) 10:00 [3]

Weights and machines

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:147.4lbs

2 PM

Misc Outdoor activities ( sailing , etc) (Raking) 45:00 [3]

Friday Oct 12, 2012 #

6 PM

Swimming 32:00 [3] 1.7 km (18:49 / km)
weight:148.6lbs

Dwntn Y after work
200m warm up
1000m w fins (1703)
500m br ba fr mix

Thursday Oct 11, 2012 #

Event: MNOC - Adventure Run #2

7 PM

Orienteering race (night O) 40:02 [4] 9.14 km (4:23 / km)
spiked:9/10c shoes: Inov Oroc 340 - yellow

MNOC adv Run #2 - mass start - orange level with some new wide open areas on the prairie and some with lost of nasty prickly ash. Ran just behind the lead group to 2 then with BP til just before 7 when we had been running a little wide and were about to pass the control . On my own ...then caught up to Phil W around 10. 4.4 km str line

Adv Run #2 - Splits

Tuesday Oct 9, 2012 #

5 PM

Swimming 24:30 [3] 1.2 km (20:25 / km)

After work felt sluggish

Sunday Oct 7, 2012 #

8 AM

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

Easy cruise at y.
3x (100 y br + 100y ba + 100y fr)
100y legs only
1000y fr w fins
200 y warmdown

12 PM

Misc Outdoor activities ( sailing , etc) (Raking and yard work ) 1:45:00 [1]

4 PM

Road Biking 1:29:00 [3] 20.0 mi (4:27 / mi)

Pine point and back via Gateway . Legs tired from Sat. Nice sunny fall day

Saturday Oct 6, 2012 #

Event: MNOC - Chester Woods

11 AM

Orienteering race 1:56:06 [4] *** 15.16 km (7:39 / km) +304m 6:58 / km
spiked:22/22c

MNOC Minnegoat at Chester Woods.

Mass start with cold brisk NW wind . Ran with Justin / Andrei/Tom to #1 then they took off . running with Molly C til 3 then by myself the rest of the way. Woods were very nice and open in most places . They have cleaned out more areas of buckthorn.

Dropped map leaving 6 and had to go back for it ( 2 min ) , and rather wide loop route leaving 17 to 18 (4 min) otherwise a clean run

2 PM

Orienteering 20:36 [3] ** 2.45 km (8:25 / km)
spiked:11/11c

did the yellow coursee to get warm after hanging around at the finish and also to check out the camping - beach area peninsula at Chester Woods

Minnegoat - Splits

yellow - Splits

Friday Oct 5, 2012 #

5 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:149.6lbs

downtown Y after work

Thursday Oct 4, 2012 #

Event: MNOC - Adventure Run #1

7 PM

Orienteering (night O adventure run) 34:37 [4] *** 6.16 km (5:37 / km) +41m 5:26 / km
spiked:11/11c

MNOC hyland adventure run#1 - easy controls at most 20 feet of trails .. lots of trail running

Wednesday Oct 3, 2012 #

5 PM

Swimming 32:00 [3] 1.6 km (20:00 / km)
weight:148.8lbs

Downtown y after work

Tuesday Oct 2, 2012 #

6 PM

Trail running 37:21 [3] 6.06 km (6:10 / km) +50m 5:55 / km

run at Lake Elmo around eagle point lake after work . nice warm day 70 deg F just before sunset

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