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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Swimming15 8:05:12 14.51(33:27) 23.34(20:47)
  Orienteering1 3:05:00 7.46(24:49) 12.0(15:25) 6036 /36c100%
  Hiking3 2:45:00 7.0(23:34) 11.26(14:39) 60
  Treadmill3 1:26:00 7.54(11:24) 12.14(7:05) 215
  Road Biking1 1:10:00 7.0(10:00) 11.27(6:13) 80
  Gym workout (wts etc)2 35:00
  Misc Outdoor activities ( sailing , etc)1 20:00 0.25(1:20:04) 0.4(49:45)
  Trail running1 15:00 1.55(9:39) 2.5(6:00)
  muscle specific exercises1 10:00
  Total25 17:51:12 45.31 72.92 41536 /36c100%
averages - weight:158.8lbs

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Sunday Jan 31, 2016 #

7 AM

Swimming 45:00 [3] 2.1 km (21:26 / km)
weight:159.4lbs

400y br. 400y ba. 400y fr. 2500
200 y legs only
800 y fr w fins
100 y cooldown

Saturday Jan 30, 2016 #

11 AM

Orienteering (Taping map updates ) 3:05:00 [2] *** 12.0 km (15:25 / km) +60m 15:02 / km
spiked:36/36c shoes: Ice bugs

At lake Elmo taping and map updates for Mnoc February 14 event . Warm day with 2-4" of snow ( hard at first then soft and wet) . Legs tightened up and hips felt sore about halfway round so walked a bunch .

Friday Jan 29, 2016 #

8 AM

Swimming 33:34 [3] 1.69 km (19:51 / km)
weight:161lbs

200y br, 200y ba, 400y fr 1602
1000y fr w fins 1634
50 y warmdown

Monday Jan 25, 2016 #

7 AM

Swimming 28:00 [3] 1.28 km (21:53 / km)
weight:157.1lbs

short early swim at Y

Sunday Jan 24, 2016 #

10 AM

Treadmill 25:00 [3] 2.25 mi (11:07 / mi) +65m 10:12 / mi

Gym workout (wts etc) (Weights planks sit ups) 20:00 [3]

Swimming 40:00 [3] 1.83 km (21:55 / km)
weight:157.3lbs

Easy swim at Y

Saturday Jan 23, 2016 #

6 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:157.5lbs

Early morning swim at Sheraton Pudong before breakfast and flight back to US after quick one week China trip . Nice 25 m pool


Wednesday Jan 20, 2016 #

6 AM

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

early swim before breakfast at Hefei

Tuesday Jan 19, 2016 #

7 AM

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

quick swim before breakfast at Hefei

Monday Jan 18, 2016 #

7 AM

Swimming 12:06 [2] 0.6 km (20:10 / km)

easy swim at Hefei . Arrived from US at 0015am and slept somewhat . Air Quality very poor 265 : very unhealthy so kept swim short and low effort

Friday Jan 15, 2016 #

7 AM

Swimming 37:00 [3] 1.83 km (20:16 / km)
weight:160.1lbs

200y br 200y ba 400y fr 1557
1000y fr w/fins 1720
warmdown 400y

Wednesday Jan 13, 2016 #

7 AM

Swimming 32:32 [3] 1.63 km (20:01 / km)
weight:160lbs

early swim at Y
200y br, 200y ba, 400y fr 1558
1000y free w/fins 1632

Sunday Jan 10, 2016 #

9 AM

Treadmill 37:00 [3] 5.3 km (6:59 / km) +100m 6:23 / km
shoes: New Bal

pool closed due to ventilation issue so hit the treadmill
10 AM

muscle specific exercises (planks, push ups, sit ups) 10:00 [3]

Saturday Jan 9, 2016 #

10 AM

Treadmill 24:00 [3] 2.0 mi (12:00 / mi) +50m 11:08 / mi
shoes: New Bal

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

Weight machines 15 reps. Planks 4 min
11 AM

Swimming 44:00 [3] 2.2 km (20:00 / km)

Friday Jan 8, 2016 #

8 AM

Swimming 34:00 [3] 1.62 km (20:59 / km)
weight:159lbs

300y br, 300y ba, 300y fr 1900
900y fr w fins 1501

Thursday Jan 7, 2016 #

8 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:158.1lbs

Wednesday Jan 6, 2016 #

8 AM

Swimming 36:00 [3] 1.63 km (22:09 / km)
weight:158.3lbs

300y br, 300y ba, 300y fr
800y fr w fins
100y ba

Tuesday Jan 5, 2016 #

8 AM

Swimming 38:00 [3] 1.83 km (20:47 / km)

200br, 200 ba, 400 fr
1000fr w fins
200 warmdoiwn

rather sluggish with jet lag

Sunday Jan 3, 2016 #

1 PM

Hiking 1:00:00 [2] 2.5 mi (24:00 / mi) +60m 22:20 / mi

walks around the Blue mountains - walk around the bottom of Scenic World through the rain forest then a walk to the view point for the very impressive Wentworth Falls. wet and rainy today .

Saturday Jan 2, 2016 #

1 PM

Road Biking 1:10:00 [3] 7.0 mi (10:00 / mi) +80m 9:39 / mi

biking around Manly and up to North Head viewpoint overlooking Sydney harbor
3 PM

Hiking 45:00 [1] 2.0 mi (22:30 / mi)

walking around Manly and along beach
5 PM

Misc Outdoor activities ( sailing , etc) (swimming in surf) 20:00 [3] 0.25 mi (1:20:04 / mi)

at Manly beach ; big surf coming in and all but about a 30 m sections was closed to swimming. In that area there were still strong side currents and big waves coming in. Quite a work out

Friday Jan 1, 2016 #

Note


2015 goals were all met:

- 152 miles of swimming (goal 150)
- 150 miles of orienteering (would have like to have done more but missed out on some out of town meets due to work travel)
- 1564+ miles of exercise (goal was 1200) - thanks to the new road bike
-365 hrs of exercise (goal was 312 ).

Goals for 2016- similar , should be able to do more kayaking and orienteering


7 AM

Trail running (Beach run) 15:00 [3] 2.5 km (6:00 / km)
shoes: barefoot

Tasmania. Quick beach run on seven mile beach before breakfast
9 AM

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

hiking around downtown Hobart Tasmania

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