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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Road Biking12 14:36:02 190.58(4:36) 306.7(2:51) 1417
  Orienteering7 11:33:10 35.61(19:28) 57.31(12:06) 104560 /65c92%
  Swimming13 9:07:11 16.3(33:35) 26.23(20:52)
  Kayaking3 6:51:02 26.16(15:43) 42.1(9:46)
  Misc Outdoor activities ( sailing , etc)3 3:00:00
  MTB O2 2:51:10 24.1(7:06) 38.78(4:25) 43830 /31c96%
  Trail running4 1:25:05 9.38(9:04) 15.1(5:38) 43
  Mtn Biking2 54:03 6.58(8:13) 10.59(5:06) 48
  Hiking1 27:03 0.79(34:15) 1.27(21:17) 63
  Total45 50:44:46 309.49 498.08 305490 /96c93%
averages - weight:155.3lbs

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Sunday Jul 31, 2016 #

9 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:154lbs

400m free 8:01
400m free w fins 726
200m br
400 m fr
400m fr w fins
200m
5 PM

Road Biking (specialized roubaix) 26:36 [3] 5.24 mi (5:05 / mi) +34m 4:59 / mi

bike to white bear ice cream w/Lori

Road Biking (specialized roubaix) 31:26 [3] 5.43 mi (5:47 / mi) +3m 5:47 / mi

home from white bear

Friday Jul 29, 2016 #

8 AM

Trail running 19:18 [4] 3.75 km (5:09 / km) +10m 5:05 / km
shoes: Hoka Challenger ATR

cool sunny morning with slight breeze ... perfect for running

PR for the loop - pace at 5.08 min/km 1918 vs fastest prior of 2027
170 spm cadence vs 165 typical , 1.15m stride vs 1.08 typical
5 PM

Road Biking (Specialized roubaix) 1:59:46 [3] 23.25 mi (5:09 / mi) +157m 5:03 / mi

Evening ride to Stillwater with Lori for a beer and crab cakes

Thursday Jul 28, 2016 #

9 AM

Swimming 44:30 [3] 2.2 km (20:14 / km)
weight:156lbs

400m br 223,239,224,231
800m fr 154,200,202,202,205,205,205,156
800m fr w fins 145,150,153,154,150,151,155,149
100m ba
100m fr w fins sprint 129
11 AM

Road Biking 1:23:33 [3] 20.77 mi (4:01 / mi) +177m 3:55 / mi

bike to beer in stillwater for lunch.

did litter pick up onway back 7 pieces on my section (Jamaca - 96)

Wednesday Jul 27, 2016 #

9 AM

Swimming 46:00 [3] 2.0 km (23:00 / km)
weight:156.2lbs

500m br
500m ba
500m fr
500m fr w fins

Sluggish

Tuesday Jul 26, 2016 #

8 AM

Trail running 21:30 [3] 3.78 km (5:41 / km) +10m 5:37 / km
shoes: Hoka Challenger ATR

morning run . sunny 75 deg. One unleashed dog jumped at me... reminded owner of requirement for leash...

Monday Jul 25, 2016 #

9 AM

Swimming 54:00 [3] 2.5 km (21:36 / km)
weight:154.5lbs

long steady swim: 600m be, 600m ba, 600mfr, 600m fr w fins, 100m free

Sunday Jul 24, 2016 #

9 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)
weight:154.5lbs

easy swim
400m br, 400m ba, 400m fr, 400m fr w fins
200m ba w/fins legs only
200m fr
2 PM

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

Saturday Jul 23, 2016 #

8 AM

Orienteering (taping) 2:55:32 [3] *** 10.36 km (16:56 / km) +136m 15:54 / km
spiked:7/7c shoes: Salomon XA black

taping for MNOC rogaine and map updating in Chequamecon National Forest

Friday Jul 22, 2016 #

8 AM

Road Biking (specialized roubaix) 1:21:00 [3] 20.94 mi (3:52 / mi) +195m 3:46 / mi

stillwater and back for coffee with Fred K
3 PM

Orienteering (taping) 2:03:14 [3] *** 7.72 km (15:57 / km) +118m 14:49 / km
spiked:6/6c shoes: Salomon XA black

taping control locations and map updating for MNOC 6 hr rogaine coming up in Aug in Chequamecon Nat Forest

Orienteering (taping) 49:47 [3] *** 3.19 km (15:37 / km) +62m 14:15 / km
spiked:1/2c shoes: Salomon XA black

finishing up for day with 2 more controls

Thursday Jul 21, 2016 #

9 AM

Swimming 40:36 [3] 2.0 km (20:18 / km)
weight:155.5lbs

400m br1015
400m fr154,202,201,158
1200m fr w fins 147,146,50,153,154,157,155,154,154,153,152,143

Wednesday Jul 20, 2016 #

11 AM

Road Biking (trek rockhopper) 48:34 [3] 12.5 mi (3:53 / mi) +76m 3:49 / mi

bike kayak shuttle - took hwy 65 instead of gravel roads for N section 48min 34 vs 1hr 02 so about 14 min faster even though 2 miles longer
12 PM

Kayaking (dagger 11.5) 3:13:00 [3] 14.03 mi (13:45 / mi)

on the Snake (Ford Township bridge to hwy 3) - river has come down since the record rains and levels of July 12. Evidence of high water mark all the way along this section 5 - 8' above where it is now.

hwy 3 gage at 937.7 (2 foot higher) (old datum (new datum 1010.64) , Ford township bridge 2'9" (1 foot higher) , Mora 902 cfs (about 4x flow compared with last time) .


Bright warm and sunny day. Rapids were all fast and high (very little touching on any rocks ) . No really big standing waves though. A few trees down but no real issues with strainers
Travel time was: 3:13 so about 30 mins faster than last time
5 PM

Mtn Biking (trek rockhopper) 39:03 [3] 4.58 mi (8:32 / mi) +48m 8:15 / mi

warm . track was alittle overgrown with tall grass but was firm underneath so made good progress

Tuesday Jul 19, 2016 #

11 AM

Swimming 31:00 [3] 1.7 km (18:14 / km)
weight:155lbs

1600m fr w/fins 142, 146,148,146,151,149,148,150,150,148,148,148,154,142,145, 2853
100m cool down

Monday Jul 18, 2016 #

8 AM

Trail running 22:05 [3] 3.8 km (5:49 / km) +11m 5:44 / km
shoes: Hoka Challenger ATR

morning run ; sunny and bright and cool
12 PM

Kayaking 2:10:36 [3] 7.61 mi (17:10 / mi)

Kinni with L, George and Gillie

Flow 113 cfs

A number of strainers blocking the river and a strong flow made this an exciting trip

Saturday Jul 16, 2016 #

Event: MNOC Adventure-O
 
10 AM

Mtn Biking 15:00 [3] 2.0 mi (7:30 / mi)

following teams for the mNOC AR around Bertram

Friday Jul 15, 2016 #

8 AM

Trail running 22:12 [3] 3.77 km (5:54 / km) +11m 5:48 / km
shoes: Hoka Challenger ATR

65 deg and humid. easy run

new Garmin 620 feature: more data
avg strides per min 167 av stride length 1.02 m
https://connect.garmin.com/modern/activity/1256827...
12 PM

Road Biking (specialized roubaix) 1:08:59 [3] 10.54 mi (6:33 / mi) +66m 6:25 / mi

Cannon Valley Trail : Welch Village to Cannon Falls for lunch with Lori, Gillie, and George

Road Biking 48:39 [3] 10.44 mi (4:40 / mi) +22m 4:38 / mi

Cannon Valley Trail : Cannon Falls to Welch Village

Thursday Jul 14, 2016 #

12 PM

Road Biking (specialized roubaix) 57:20 [2] 10.96 mi (5:14 / mi) +82m 5:07 / mi

to Stillwater for lunch w Gorge , Gillie and Lori
River about 4' below bridge and rising fast
4 PM

Road Biking (specialized roubaix) 1:09:58 [3] 11.82 mi (5:55 / mi) +195m 5:38 / mi

from Stilllwater for lunch and wine tasting w George, Gillie and Lori

Wednesday Jul 13, 2016 #

9 AM

Swimming 43:30 intensity: (36:00 @3) + (7:30 @4) 2.2 km (19:46 / km)
weight:153.5lbs

WSP Y
400m br
400m ba
400m fr
1000m w/fins (100m fast+100m slow on 4 mins, 131,129,128,131,131),
4 PM

Road Biking (specialized roubaix) 48:11 [3] 13.23 mi (3:39 / mi) +102m 3:33 / mi

afternoon ride.. windy

Tuesday Jul 12, 2016 #

1 PM

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

Monday Jul 11, 2016 #

9 AM

Swimming 48:00 [3] 2.2 km (21:49 / km)

WSP Y
400m br
400m ba
400m fr
800m fr w fins
100m ba w fins
100m fr 142

Sunday Jul 10, 2016 #

Event: MNOC River Bend Nature Center MTBO
 
8 AM

Swimming 31:45 [3] 1.6 km (19:51 / km)
weight:156.5lbs

early swim at Y; indoor pool since outdoor not open after 5 am thunderstorm
400m br
400m ba
400m free
400m w/fins

12 PM

MTB O race (trek rockhopper) 1:50:47 [4] *** 27.79 km (3:59 / km) +420m 3:42 / km
spiked:30/31c

MTB O at River Bend, a bit muddy and slick in places, Got on track for wrong control after #8 (2:16 lost) and slow short cut to #10 (1 mins) , slow small trail to 24 (1:40lost) , backtrack 100m for 26 (46seconds) , slow uphill to 29 but otherwise oK

Long - Splits

Saturday Jul 9, 2016 #

9 AM

Road Biking (specialized roubaix) 1:47:39 [3] 23.03 mi (4:40 / mi) +185m 4:34 / mi

brunch ride to Stillwater and back with Lori
4 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)

Easy cruise 1400m
100m. Fr sprint 137
100m cool down

Friday Jul 8, 2016 #

8 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)
weight:156.1lbs

WBL Y
400y. Be
400y ba
400y fr
600y fr w fins
100y. Br
100y fr. 131

Road Biking 10:00 [2] 2.0 mi (5:00 / mi)

car shop to Y and back
2 PM

Kayaking 1:27:26 [3] 4.52 mi (19:21 / mi)

Bertram - vetting for the Adventure O with Peter D. One small blockage in channel but removed some of it . Windy

MTB O (trek rockhopper) 1:00:23 [3] 6.83 mi (8:50 / mi) +18m 8:46 / mi

vetting MTB O for 2016 MNOC AR with PD at Bertram
6 PM

Orienteering (vetting) 20:35 [3] 1.91 km (10:45 / km) +18m 10:16 / km
spiked:2/2c

vetting 2 controls at L Maria w PD

Thursday Jul 7, 2016 #

9 AM

Swimming 52:50 [3] 2.4 km (22:01 / km)
weight:156lbs

easy cruise swim at Shoreview Y
400m br
400m ba
400m fr
800m fr w/fins
200m br
200m fr 144 152
2 PM

Road Biking 1:14:21 [3] 20.43 mi (3:38 / mi) +123m 3:34 / mi

afternoon ride to Pine Point and back via Pine Springs

Wednesday Jul 6, 2016 #

3 PM

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

Monday Jul 4, 2016 #

11 AM

Orienteering race 1:05:25 [3] *** 6.92 km (9:27 / km) +135m 8:37 / km
spiked:10/11c shoes: Salomon XA black

RMOC day 3 at Diamond Bay @ Laramie

More technical than previous days with much more scattered trees .

Ok run : should have run down to trail for # 4 (46 seconds) , , very close then went wide on 5 (4 mins) , poor route choice going to 7 ( got tangled in rocky area vs cow trail in reentrant and over saddle found by others , a little wide coming out of 10 to go control

Green - Splits

Sunday Jul 3, 2016 #

10 AM

Orienteering race 59:45 [4] 7.38 km (8:06 / km) +124m 7:28 / km
spiked:11/12c shoes: Salomon XA black

Green course at Rocky Mountain Festival Day2 Laramie

Remarkable Flats map

fast open running . started 2 minutes behind Mike M and caught him by control 3 . .and left him after 6 A little wide at 5 (parallel spur ) ~ 2 mins but otherwise very good run . Nice downhill finish into the amphitheater used in the 2008(?) nationals
3 PM

Hiking 27:03 [1] 1.27 km (21:17 / km) +63m 17:04 / km

hiking in the Snowy range at Mirro Lake picnic area with Mike C and Pete C.

Just a very easy short walk up to Lookout lake and back. Storms were brewing and pured with rain about 5 mins after we got back to car

Green - Splits

Saturday Jul 2, 2016 #

11 AM

Orienteering race 1:01:30 [4] *** 7.5 km (8:12 / km) +109m 7:38 / km
spiked:9/9c shoes: Salomon XA black

Rocky Mountain O festival day 1 / Laramie Daze

Green course at Twin Boulders . Good clean run. a little hesitant at start

no lost time

Green - Splits

Friday Jul 1, 2016 #

10 AM

Orienteering race 1:25:12 [3] *** 9.2 km (9:15 / km) +217m 8:17 / km
spiked:12/14c shoes: Salomon XA black

Laramie Daze Day 3 Devil's Claw map mass start


another lung buster . ran with Charlie til about 3 then dropped back and 100m back . caught up with him about 10, from 11 we veered off left and i recovered quickly but he kept on going. Pete C also had trouble there so I beat them both by several minutes to the finish . 9th today

race report at http://attackpoint.org/discussionthread.jsp/messag...

photos at: https://photos.google.com/share/AF1QipPZPKe8x5lLsc...

Orienteering 52:10 [3] 1.93 mi (27:02 / mi) +126m 22:28 / mi
spiked:2/2c shoes: Salomon XA black

Laramie Daze Day 3 Devil's Claw map control retrieval 1 and 2 . avoiding bugs on way back took high road

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