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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Hiking7 8:45:00 18.65(28:09) 30.01(17:30) 800
  Swimming17 5:02:33 9.52(31:46) 15.32(19:45)
  Treadmill4 1:21:00 8.65(9:22) 13.93(5:49) 310
  Gym workout (wts etc)2 45:00
  Trail running1 30:04 2.73(11:00) 4.4(6:50) 37
  Misc Outdoor activities ( sailing , etc)1 30:00
  Total30 16:53:37 39.56 63.66 1147
averages - weight:153.8lbs

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Sunday Mar 30, 2014 #

12 PM

Hiking 45:00 [2] 3.0 km (15:00 / km)

Walk along the top of the ancient city wall (600+ yrs old) of the city of Xi'an with Lori . A very impressive wall 12 m high and 30 m wide with 20 m wide moat . Total length 13 km in a complete rectangle around the inner city with 4 mammoth gate structures on each side of the rectangle at E,W,N, and S

Saturday Mar 29, 2014 #

7 AM

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

At hotel in Xi'an China . Swim with Lori . Off to see Terracotta warriors etc today

Thursday Mar 27, 2014 #

7 AM

Swimming 15:45 [3] 0.8 km (19:41 / km)

Wednesday Mar 26, 2014 #

7 AM

Swimming 15:30 [3] 0.8 km (19:22 / km)

Tuesday Mar 25, 2014 #

9 PM

Swimming 19:30 [3] 1.0 km (19:30 / km)

Monday Mar 24, 2014 #

7 AM

Swimming 15:48 [3] 0.8 km (19:45 / km)

8 PM

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

evening swim

Sunday Mar 23, 2014 #

11 AM

Hiking 1:00:00 [1] 2.0 mi (30:00 / mi)

hiking around Hongcun Village - an ancient Chinese water village and Unesco world heritage site. Very interesting water engineering and old buildings

http://en.wikipedia.org/wiki/Hongcun,_Anhui

Saturday Mar 22, 2014 #

10 AM

Hiking 3:45:00 [2] 8.5 km (26:28 / km) +800m 18:00 / km

with Lori, cousin Debbie and 2 Chinese colleagues took cable car up Huangshang Mountain (Yellow Mountain) - a UNESCO world heritage site in southern China -http://en.wikipedia.org/wiki/Huangshan with 72 towering granite peaks and trails weaving their way around some of the summits and across sheer rock faces. Spectacular day . Only problem was the thousands of other hikers there . Queued for 90 minutes for cable car up and 90 mins for cable car down

http://en.wikipedia.org/wiki/File:Huangshan_pic_2....

Friday Mar 21, 2014 #

7 AM

Swimming 15:45 [3] 0.8 km (19:41 / km)

Thursday Mar 20, 2014 #

7 AM

Swimming 15:30 [3] 0.8 km (19:22 / km)

Wednesday Mar 19, 2014 #

Swimming 15:30 [3] 0.8 km (19:22 / km)

Tuesday Mar 18, 2014 #

7 AM

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

Monday Mar 17, 2014 #

7 AM

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

Quick swim before breakfast at hotel in Hefei China

Sunday Mar 16, 2014 #

7 AM

Hiking 30:00 [2] 2.0 mi (15:00 / mi)

Brisk before breakfast walk round Xinhongqiao park next to the hotel in Shanghai . Lots of people doing tai chi , playing badminton , and doing other exercises. Neat sculptures and oriental landscaping .
1 PM

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)

Hiking around zhouzhouzhang water town outside Shanghai . Very interesting ancient water town

Saturday Mar 15, 2014 #

1 PM

Hiking 1:00:00 [2] 2.5 mi (24:00 / mi)

Hiking around the sights on the Pudong side of Shanghai including the Pearl Oriental tower
8 PM

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

Short swim at shanghai hotel before soak in steam room/ hot tub/ cold tub

Friday Mar 14, 2014 #

7 AM

Swimming 17:00 [3] 0.85 km (20:00 / km)

at Hefei hotel before breakfast swim

Thursday Mar 13, 2014 #

7 AM

Treadmill 16:00 [3] 2.6 km (6:09 / km) +50m 5:37 / km

Wednesday Mar 12, 2014 #

7 AM

Treadmill 20:00 [3] 3.0 mi (6:40 / mi) +60m 6:17 / mi

treadmill at hotel in Hefei, China

Sunday Mar 9, 2014 #

11 AM

Hiking 45:00 [2] 2.0 mi (22:30 / mi)

Layover at DTW for 2 hrs so did 2 laps to get blood moving

Saturday Mar 8, 2014 #

10 AM

Trail running 30:04 [3] 4.4 km (6:50 / km) +37m 6:34 / km
shoes: Ice bugs

run around Mahtomedi on a warm bright morning. all trails snow packed

Friday Mar 7, 2014 #

5 PM

Swimming 19:00 [3] 1.0 km (19:00 / km)
weight:154lbs

Tuesday Mar 4, 2014 #

5 PM

Swimming 19:15 [3] 1.0 km (19:15 / km)
weight:154.2lbs

Sunday Mar 2, 2014 #

9 AM

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

Bike 20 mins weights planks and stretches 10

Treadmill 20:00 intensity: (15:00 @3) + (5:00 @4) 3.5 km (5:43 / km) +100m 5:00 / km
ahr:130 max:150

10 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:152.6lbs

3 PM

Misc Outdoor activities ( sailing , etc) (Shoveling) 30:00 [3]

Clearing roof vents and a path through snow into backyard
C • Shoveling ... 2

Saturday Mar 1, 2014 #

4 PM

Treadmill 25:00 [3] 3.0 km (8:20 / km) +100m 7:09 / km

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

Weights , stretching and planks
5 PM

Swimming 19:00 [3] 1.0 km (19:00 / km)
weight:154.4lbs

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