Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+m
	Swimming	22	7:34:05	12.32		19.83
	Treadmill	18	7:11:30	40.01	(10:47)	64.39	(6:42)	1235
	Hiking	5	4:50:00	12.23	(23:43)	19.68	(14:44)	200
	Gym workout (wts etc)	8	4:22:00
	Misc Outdoor activities ( sailing , etc)	3	3:30:00
	Trail running	1	1:27:00	6.7	(12:59)	10.78	(8:04)
	Road Biking	1	57:00	11.7	(4:52)	18.83	(3:02)	60
	Total	40	29:51:35	82.95		133.5		1495
averages - weight:148.5lbs

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Tuesday Dec 31, 2013 #

8 AM

Swimming 35:00 [3] 1.63 km (21:32 / km)
weight:148.9lbs

600y warm up
3x (100y sprint + 100y slow on 2 mins) 124,126,127
600y

12 PM

Note

2103 year end :

well I completed all the goals for the year :
312 hrs of exercise (6 hrs/week)
150+ miles of swimming
500+ orienteering controls.

2013 was a busy travel year (UK, Ghana, UK, Iceland, China ) which somewhat restrained my activities but I got it done wherever in the world I was.

Highlights were:
1) Bayfield to Madeline Island Swim - the long awaited match up with Steve B
2) swimming/ running along Ankobra beach in Ghana - 35 years after we were there when teaching
3) some very high quality orienteering and new maps: Mille Lacs Kathio rogaine (setter), Straight Lake , Interstate park (Wi)
4) core strengthening exercies and 3X per week swimming etc seemed to fix my knee meniscal issue

Wasn't able to do as much orienteering as I would have liked (missed out on a couple of good A meets and some local events due to travel).

a good year... look forward to 2014

Sunday Dec 29, 2013 #

8 AM

Gym workout (wts etc) (Bike) 1:00:00 [3]

9 AM

Treadmill 10:00 [3] 0.8 mi (12:30 / mi) +20m 11:36 / mi

Swimming 16:00 [3] 0.75 km (21:20 / km)

Saturday Dec 28, 2013 #

10 AM

Trail running (snow covered) 1:27:00 [3] 6.7 mi (12:59 / mi)
shoes: Ice bugs

run on winter trails at L Elmo ; clear sunny and warm 30 deg F

Friday Dec 27, 2013 #

8 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)

9 AM

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

Treadmill 18:00 [3] 3.0 km (6:00 / km) +50m 5:32 / km
weight:150.4lbs

Thursday Dec 26, 2013 #

8 AM

Gym workout (wts etc) (Bike) 45:00 [3]

Swimming 38:00 [3] 1.63 km (23:23 / km)

Wednesday Dec 25, 2013 #

11 AM

Misc Outdoor activities ( sailing , etc) (Snow shoveling ) 30:00 [2]

1 PM

Hiking 30:00 [2] 2.2 km (13:38 / km)

Walk around Katharine Abbott with L, G&G in the snow

Tuesday Dec 24, 2013 #

8 AM

Gym workout (wts etc) (Bike) 30:00 [3]

Treadmill 50:00 [3] 7.25 km (6:54 / km) +150m 6:15 / km

9 AM

Gym workout (wts etc) (Weights ) 15:00 [3]

Swimming 21:00 [3] 1.0 km (21:00 / km)

Monday Dec 23, 2013 #

8 AM

Treadmill 35:00 [3] 5.5 km (6:22 / km) +110m 5:47 / km

Swimming 36:00
weight:148.2lbs

600 y ( br + ba + fr)
600 y fr
3 x(100y br slow + 100 y fr sprint) 127 130 130

Sunday Dec 22, 2013 #

7 AM

Treadmill 48:00 [3] 4.25 mi (11:18 / mi) +120m 10:23 / mi
max:140

Gym workout (wts etc) (Bike) 22:00 [3]

8 AM

Swimming 38:00 1.63 km (23:23 / km)

1200 y cruise
3x(100y br slow + 100y fr sprint) (126,127,127)

11 AM

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

Saturday Dec 21, 2013 #

7 AM

Hiking 25:00 [1] 1.25 mi (20:00 / mi)

Brisk walk 2 x round the massive but deserted new airport terminal at Hefei China prior to 18 hr flights back to USA

Friday Dec 20, 2013 #

7 AM

Treadmill 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km

Easy session on treadmill . Very smoggy today

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

Thursday Dec 19, 2013 #

7 AM

Treadmill 20:00 [3] 3.1 km (6:27 / km) +60m 5:53 / km

Swimming 11:35 [3] 0.6 km (19:18 / km)

Wednesday Dec 18, 2013 #

7 AM

Treadmill 20:00 [3] 3.1 km (6:27 / km) +60m 5:53 / km

Swimming 12:00 [3] 0.6 km (20:00 / km)

Tuesday Dec 17, 2013 #

7 AM

Treadmill 20:00 [3] 3.16 km (6:20 / km) +60m 5:47 / km

Swimming 11:30 [3] 0.6 km (19:10 / km)

8 PM

Swimming 12:00 [3] 0.6 km (20:00 / km)

quick swim at Hefei China hotel before 10 pm teleconference from China back to US.

Monday Dec 16, 2013 #

7 AM

Treadmill 20:00 [3] 3.0 km (6:40 / km) +60m 6:04 / km

Swimming 12:00 [3] 0.6 km (20:00 / km)

Sunday Dec 15, 2013 #

9 AM

Treadmill 40:00 [3] 6.0 km (6:40 / km) +120m 6:04 / km
ahr:130 max:155

Gym workout (wts etc) (Bike) 20:00 [3]

10 AM

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

1 PM

Hiking 2:00:00 [1] 5.11 mi (23:29 / mi)

Hiking around Fecui Lake and Emerald Lake in Hefei, China

Saturday Dec 14, 2013 #

8 AM

Treadmill 33:30 [3] 5.1 km (6:34 / km) +100m 5:59 / km

Treadmill at Hefei China hotel . Air Quality index 249 today so very limited view from the fitness center with visibility about 1/2 mile. Glad to be inside

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

12 PM

Hiking 1:30:00 [1] 3.5 mi (25:43 / mi) +200m 21:50 / mi

walk up Dashu mountain - an extinct volcano - and Buddhist temple in the middle of Hefei. Unfortunately no view at top becuse of smog

C • Smog 2