Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2015:

	activity	#	time	miles		km		+m
	Hiking	4	8:15:00	22.25	(22:15)	35.81	(13:49)	361
	Swimming	13	6:49:48	12.55	(32:39)	20.2	(20:17)
	Orienteering	2	6:43:00	14.83	(27:10)	23.87	(16:53)	200	43 /	43c	100%
	Gym workout (wts etc)	4	1:30:00	18.5		29.77
	Treadmill	4	1:23:00	8.1	(10:15)	13.03	(6:22)	320
	Misc Outdoor activities ( sailing , etc)	1	30:00
	muscle specific exercises	2	15:00
	Total	22	25:25:48	76.23		122.68		881	43 /	43c	100%
averages - weight:160.8lbs

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Sunday Mar 29, 2015 #

9 AM

Gym workout (wts etc) (Stationary bike) 20:00 [3] 4.5 mi (4:27 / mi)

Treadmill 20:00 [3] 3.0 km (6:40 / km) +90m 5:48 / km

muscle specific exercises (Planks and stretches) 5:00 [3]

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

3 PM

Misc Outdoor activities ( sailing , etc) (Raking spring clean up) 30:00 [2]

Saturday Mar 28, 2015 #

10 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:160.3lbs

Warm up 100y ( br, ba, fr) x 2
600y free w fins 920
200y ba legs only
100y br legs only
300 y free
200y watmdown

Friday Mar 27, 2015 #

7 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:161.9lbs

600 y warm up
600y w fins 958
200y ba legs only w fins , 100 y br legs only , 300 y free

Thursday Mar 26, 2015 #

8 PM

Gym workout (wts etc) (Stationary bike) 20:00 [3] 5.5 mi (3:38 / mi)

Treadmill 15:00 [3] 1.5 mi (10:00 / mi) +50m 9:04 / mi

muscle specific exercises (Planks stretches) 10:00 [3]

Wednesday Mar 25, 2015 #

8 PM

Gym workout (wts etc) (Stationary bike) 35:00 [3] 8.5 mi (4:07 / mi)

Treadmill 15:00 [3] 1.5 mi (10:00 / mi) +80m 8:35 / mi

Tuesday Mar 24, 2015 #

7 AM

Swimming 32:00 [3] 1.63 km (19:42 / km)

early swim at Y
600 y warm up 1047
600y w/fins 933
200y back legs only (fins) 100 y br legs only 300 y free

Sunday Mar 22, 2015 #

11 AM

Hiking 2:00:00 [3] 5.5 mi (21:49 / mi) +100m 20:39 / mi
shoes: Ice bugs

Gunlfint weekend - with Mike, Dan, Pete, Julia took car to the end of the road and hiked up to the South Rim Trail and back W to the Lodge . Snow wa about 18" deep and hard packed so we could walk on top of it . Beautiful sunny day about 30 deg F with slight wind. Clear skies and great views .

Saturday Mar 21, 2015 #

10 AM

Hiking 5:00:00 [3] 13.2 mi (22:44 / mi) +211m 21:39 / mi
shoes: Boots (old)

Gunflint weekend - with Mike, Julia, Phil, Dan, Rebecca, Pete, Julie, Annie and Lori hike from Gunflint Lodge along road and then border to border trail to the Falls . Nice hike, snow was crusty and hard .

Garmin for the trip out there . Cold and length of time meant low battery so I switched it off for the return trip

Friday Mar 20, 2015 #

8 AM

Swimming 32:30 [3] 1.63 km (20:00 / km)

600y warm up 1100
600 y w fins 930
600 y

Wednesday Mar 18, 2015 #

8 PM

Swimming 18:00 [3] 0.8 km (22:30 / km)

At y at Augusta GA

Tuesday Mar 17, 2015 #

8 PM

Swimming 18:00 [3] 0.8 km (22:30 / km)

quick swim at Augusta Y after work dinner

Sunday Mar 15, 2015 #

Event: MNOC Nerstrand Big Woods State Park

8 AM

Orienteering 1:50:00 [3] *** 9.0 km (12:13 / km)
spiked:15/15c

An early start hanging flags for the MNOC meet at Nerstrand . Hung the S side . Windy but quite warm later. Successful o meet. Snow all gone .

Saturday Mar 14, 2015 #

9 AM

Treadmill 33:00 [3] 5.2 km (6:21 / km) +100m 5:47 / km
ahr:133 max:145 weight:160.5lbs

5 k .. 10 min/mile pace and 2% grade increasing to 7 min 30 pace by end

Gym workout (wts etc) (Weights planks sit-ups ) 15:00 [3]

Swimming 36:00 [3] 1.73 km (20:52 / km)

Friday Mar 13, 2015 #

8 AM

Swimming 27:18 [3] 1.5 km (18:12 / km)

800 y warm up 1347
200 y back 402
600 y w/fins 929

Thursday Mar 12, 2015 #

1 PM

Swimming 32:00 [3] 1.63 km (19:42 / km)
weight:160.5lbs

lunchtime swim at WBY
800y free 1430
200 y ba w/fins
800 y w fins 1240

Tuesday Mar 10, 2015 #

5 PM

Swimming 42:00 [3] 2.2 km (19:05 / km)
weight:162lbs

800m warm up 1047
800m w fins 947
600m warmdown

Sunday Mar 8, 2015 #

7 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:160.5lbs

600y warm up
600y with fins 9:40
600 y mixed

Saturday Mar 7, 2015 #

11 AM

Orienteering (setting map updating) 4:53:00 [2] 14.87 km (19:42 / km) +200m 18:28 / km
spiked:28/28c shoes: Inov Oroc 340 - yellow

Setting in heavy wet snow (about 6") at Nerstrand with Georgia for the 90 min score O. Warm sunny day but streams only just starting to melt a little on the edges ... with temps in the 50's for next week it should be much faster by the day of the event

Friday Mar 6, 2015 #

7 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:160.2lbs

5 PM

Hiking 30:00 [2] 2.5 km (12:00 / km)

Walk around Katharine Abbott with L

Sunday Mar 1, 2015 #

10 AM

Hiking 45:00 [2] 2.0 mi (22:30 / mi) +50m 20:53 / mi

Hiking with Lori, Keith and Gillie on the top of box hill in Surrey England

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