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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Swimming8 3:12:35 5.88(32:44) 9.47(20:21)
  Orienteering2 2:52:59 9.58(18:03) 15.42(11:13) 29520 /21c95%
  Treadmill6 2:02:30 13.55(9:02) 21.81(5:37) 204
  Gym workout (wts etc)5 1:15:00 16.6 26.72
  Trail running3 1:06:46 7.17(9:19) 11.54(5:47) 57
  Hiking1 25:00 1.24(20:07) 2.0(12:30)
  muscle specific exercises1 10:00
  Total20 11:04:50 54.03 86.94 55620 /21c95%
averages - weight:156.9lbs

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Friday Dec 30, 2016 #

10 AM

Gym workout (wts etc) (stationary bike) 20:00 [3] 5.0 mi (4:00 / mi)

Treadmill 20:00 [4] 2.3 mi (8:42 / mi) +35m 8:18 / mi
weight:158.5lbs shoes: Hoka Challenger ATR

11 AM

muscle specific exercises 10:00 [3]

planks (3 min) , balance , hip adductor, abs

Wednesday Dec 28, 2016 #

4 PM

Hiking 25:00 [1] 2.0 km (12:30 / km)
shoes: Ice bugs

Hike around KA park with G,G,and L. Very Icy !

Tuesday Dec 27, 2016 #

6 PM

Orienteering (night O) 1:15:25 [3] 5.83 km (12:57 / km) +88m 12:02 / km
spiked:5/6c shoes: Ice bugs

OTNT set by Phil at Lebanon Hills. Mike and Julia , Pete W and Jim went the reverse way. Fun partner exercise. pretty icy on the trails (need new ice bugs!) and lots of downed buckthorn (cut but not yet cleared away or stacked) . No wind and 20 deg so it was quite pleasant .

Thanks Phil

Saturday Dec 24, 2016 #

8 AM

Gym workout (wts etc) (stationary bike) 15:00 [3] 4.5 mi (3:20 / mi)

Treadmill 20:00 [4] 2.25 mi (8:53 / mi) +34m 8:29 / mi
max:134 shoes: Hoka Challenger ATR

Thursday Dec 22, 2016 #

11 AM

Gym workout (wts etc) (stationary bike) 20:00 [3] 5.1 mi (3:55 / mi)

12 PM

Treadmill 20:16 [4] 2.25 mi (9:00 / mi) +30m 8:39 / mi
max:139 weight:156.4lbs shoes: Hoka Challenger ATR

treadmill at Y

Wednesday Dec 21, 2016 #

2 PM

Swimming 19:10 [3] 1.0 km (19:10 / km)

400m fr
400m fr w fins
100m ba
100m free 147

Tuesday Dec 20, 2016 #

11 AM

Trail running 24:25 [3] 2.41 mi (10:08 / mi) +23m 9:51 / mi
shoes: Ice bugs

packed snow for S loop ; soft 3" for the N loop

warm sunny day 36 deg F SW wind about 15 mph.About 40 deg warmer than Sunday

Friday Dec 16, 2016 #

10 AM

Swimming 19:15 [3] 0.91 km (21:04 / km)
weight:158.2lbs

200y fr 100y ba, 200y fr 100y ba 1125
200y br legs only
2 x 100y sprint on 2 mins : 124, 129

Thursday Dec 15, 2016 #

10 AM

Treadmill 20:20 [3] 2.25 mi (9:02 / mi) +35m 8:37 / mi
ahr:115 max:125 weight:156.4lbs shoes: Hoka Challenger ATR

1% grade 915 pace 1st pace speeding up to 830 1-1.75 and 8 for last 0.25 2 miles in 1804

Gym workout (wts etc) 10:00 [3]

back , planks , balance exercises

Wednesday Dec 14, 2016 #

10 AM

Swimming 30:21 [3] 1.46 km (20:45 / km)
weight:156.5lbs

800y (alt 100 fr , 100ba)
600y w fins
100 y ba legs only w fins
100y sprint free 125

Sunday Dec 11, 2016 #

Event: QOC Balls Bluff
 
10 AM

Orienteering 54:58 [4] *** 6.7 km (8:13 / km) +133m 7:28 / km
spiked:11/11c shoes: Salomon XA black

Quantico OC Balls Bluff meet - with Gillie and George. Gillie went out on Yellow and George on Orange. Chilly wind and little to no sun .

Green course- reentrant bluff terrain in vert nice open woods . Good run

Orienteering 23:49 [3] 1.23 mi (19:22 / mi) +37m 17:43 / mi
spiked:3/3c shoes: Salomon XA black

warm down run backtracking the Orange course looking for George

Orienteering 18:47 [3] 0.92 km (20:29 / km) +38m 16:58 / km
spiked:1/1c shoes: Salomon XA black

with George controls 10 and 11 on the orange

Green - Splits

Wednesday Dec 7, 2016 #

10 AM

Trail running 21:16 [3] 3.81 km (5:35 / km) +12m 5:30 / km
shoes: Hoka Challenger ATR

windy and cold morning ~20 deg F . sluggish start

Tuesday Dec 6, 2016 #

10 AM

Swimming 33:43 [3] 1.64 km (20:30 / km)
weight:156.1lbs

300y fr, 100y ba, 400y fr
200y br legs only
600y fr w/fins
100y ba legs only w fins
100y fr sprint 127

Monday Dec 5, 2016 #

10 AM

Gym workout (wts etc) (stationary bike) 10:00 [3] 2.0 mi (5:00 / mi)

Treadmill 21:19 [3] 2.25 mi (9:28 / mi) +35m 9:02 / mi
shoes: Hoka Challenger ATR

Swimming 21:06 [3] 1.1 km (19:14 / km)
weight:156.1lbs

Sunday Dec 4, 2016 #

10 AM

Treadmill 20:35 [3] 2.25 mi (9:09 / mi) +35m 8:44 / mi
shoes: Hoka Challenger ATR

warm up at 930 pace then last mile at 830 pace 1% grade

Swimming 23:00 [3] 1.1 km (20:58 / km)
weight:157.1lbs

600y fr
600y fr w fins

Saturday Dec 3, 2016 #

2 PM

Trail running 21:05 [3] 3.85 km (5:29 / km) +23m 5:19 / km

Friday Dec 2, 2016 #

Swimming 22:30 [3] 1.05 km (21:24 / km)
weight:156.5lbs

200y fr, 100y ba, 200y fr
450 y fr w fins
100y ba
100y sprint 125

Thursday Dec 1, 2016 #

10 AM

Swimming 23:30 [3] 1.2 km (19:35 / km)
weight:157.5lbs

500m free
500m fr w fins
100m back w fins legs only
100m free sprint 131

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