Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2017:

	activity	#	time	miles		km		+m
	Swimming	19	11:36:14	20.27	(34:21)	32.62	(21:21)
	muscle specific exercises	12	8:30:00
	Hiking	4	7:19:55	17.25	(25:30)	27.76	(15:51)	471
	Orienteering	3	6:35:28	19.43	(20:21)	31.27	(12:39)	319	43 /	43c	100%
	Road Biking	1	1:18:48	7.46	(10:34)	12.01	(6:34)	34
	Treadmill	6	1:17:00	7.82	(9:51)	12.58	(6:07)	130
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Gym workout (wts etc)	3	30:00	7.0		11.27
	Total	40	38:07:25	79.23		127.5		955	43 /	43c	100%
averages - weight:159.8lbs

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Friday Mar 31, 2017 #

Swimming (sprints) 28:00 1.28 km (21:53 / km)
weight:157.8lbs

200y br warm up 215,214
200y ba warm up 155,153
4x 100y fr on 2 mins 128,129, 130,130
200y br legs only 220,224
4x (50y fr sprint + 50 y slow) on 2 mins 37,100,36, 100, 36, 100 ,35,100

Thursday Mar 30, 2017 #

10 AM

muscle specific exercises 35:00 [3]

Gym workout (wts etc) (stationary bike) 10:00 [3] 3.0 mi (3:20 / mi)

11 AM

Swimming 18:40 0.9 km (20:44 / km)
weight:157.9lbs

200y br 217,218
200y ba 203,202
400y fr on 2 mins 137,140,135,132
100y ba legs only w fins 217
100y fr w fins 114

Wednesday Mar 29, 2017 #

10 AM

muscle specific exercises 45:00 [3]

upper body plus leg press, hips, etc

Treadmill 16:00 [3] 1.75 mi (9:09 / mi) +40m 8:32 / mi
shoes: Hoka Challenger ATR

11 AM

Swimming 31:14 [3] 1.46 km (21:24 / km)

200y br 211,218
200y ba 159,205
400y fr 142,152,152,150
200y br legs only 220,228
400y fr w fins 136,147,145,137
100y ba legs only w fins 213
100y fr 126

Tuesday Mar 28, 2017 #

11 AM

Swimming 23:30 [3] 1.14 km (20:34 / km)
weight:158.2lbs

200y br 210,217
200y ba 157,203
400y fr 144,149, 151,150
400y fr w fins 137, 141,140;144
50 y cool down

Monday Mar 27, 2017 #

9 AM

Treadmill 15:00 [3] 1.6 mi (9:22 / mi)
max:137 shoes: Hoka Challenger ATR

quick session n treadmill

Swimming 19:59 [3] 0.9 km (22:12 / km)

200y br 218, 216
200y ba 200,205
400y fr 147,150,150,147
100br legs only 223
100y fr 138

Sunday Mar 26, 2017 #

Event: MNOC Lebanon Hills Regional Park

8 AM

Orienteering (hanging flags) 1:22:30 [3] 8.22 km (10:02 / km) +116m 9:22 / km
spiked:15/15c shoes: Inov Oroc 340 - yellow

damp drizzly cold start and trails were very wet in places and quite hard in others. My studs were nice to wear.

Got done by 1010 and had help to set up the meet. Having everything done ahead of time and 4 volunteers at reg (Andrea, Steve P, Bekah and Phil) made it very pleasant meet even with big turnout (~110) . Mass start went well with folks heading off in 4 different directions . Finish was quite hectic for about 10 minutes but we got everyone downloaded rapidly .

This park seems to have more funding for more buckthorn removal and is serious about long term maintenance (funding is set ) for keeping it restored so this should be a good early spring (before horse trails open) venue for MNOC.

C • New Trail 3

C • Nice job! 1

Saturday Mar 25, 2017 #

4 PM

Swimming 26:18 [3] 1.28 km (20:33 / km)
weight:159.4lbs

easy cruise
200y br 220,221
200y ba 200,200
400y fr 145,149,148,151
600y fr w fins 140,143,146,144,145,141

Friday Mar 24, 2017 #

10 AM

muscle specific exercises 50:00

core and upper body , leg press, planks etc

Treadmill 10:00 1.1 mi (9:06 / mi) +20m 8:36 / mi
ahr:130 max:140 shoes: Hoka Challenger ATR

1st half 930/mile last 1/2 830 then 745/mile pace

11 AM

Swimming 28:00 [3] 1.37 km (20:26 / km)

200y br 201,211
200y ba 155,158
600fr 140,152,151,151,155,156
500fr w fins 137,148,147,147,142,

Thursday Mar 23, 2017 #

9 AM

Swimming 29:00 [3] 1.46 km (19:52 / km)
weight:159lbs

200y br 219,218
200y ba 156,159
400y fr 147,149,148,157
800y fr w fins 137,140,140,136,137,136,141,131

3 PM

Hiking 30:00 [2] 1.25 mi (24:00 / mi)

hike around KA with L

Wednesday Mar 22, 2017 #

1 PM

Swimming 25:24 [3] 1.2 km (21:10 / km)
weight:158.5lbs

easy swim
200m br 219,225
400m fr 153,202,203,202
400m fr w fins 151,155,159,153
100m ba legs only w fins 223
100m cool down 233

4 PM

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

Tuesday Mar 21, 2017 #

9 AM

muscle specific exercises 1:00:00 [3]

strength and flexibility training at Y

10 AM

Swimming 38:35 1.9 km (20:18 / km)
weight:159.8lbs

200y br 214, 214
200y ba 151,156
400y fr 145,148, 148, 148
800y fr w fins 134, 140, 139, 138, 143, 142, 141, 139
200y ba fins legs only 214, 209
100y br 209
200y br 127, 145

Monday Mar 20, 2017 #

9 AM

Swimming 45:00 [3] 1.8 km (25:00 / km)
weight:159.9lbs

200y br
200y ba
400y fr
800y fr w fins
200y br legs only
200y fr

10 AM

muscle specific exercises (upper body and core) 1:00:00 [3]

work out session with Craig at Y. new strength building exercises

Sunday Mar 19, 2017 #

9 AM

muscle specific exercises 45:00 [3]

upper body , core exercises with increasing weights

10 AM

Swimming 46:30 2.3 km (20:13 / km)
weight:160.1lbs

200y br 209,215
200y ba 158, 201
400y fr 145, 150,152,150
800y fr w fins 135,138,139, 140, 140,142,143,142
200y ba fins legs only 212, 203
200y br legs only 211, 214
400y fr 137, 144,130,147
100y cool down

Friday Mar 17, 2017 #

10 AM

muscle specific exercises 40:00 [3]

upper body + core exercises

11 AM

Swimming 45:55 [3] 2.19 km (20:58 / km)
weight:160.2lbs

200y br 217,217
200y ba 158,159
400fr 138,144, 147,146
800 fr w fins 153,153, 144,136,138,143,147,146
200y ba fins legs only 217,222
200y br legs only 229,226
400y fr142,148,153,151

Thursday Mar 16, 2017 #

10 AM

Orienteering (map updating) 1:50:21 [2] 7.56 km (14:35 / km) +72m 13:56 / km
shoes: Salomon XA black

whitetail woods map updating - lots of areas buckthorn and other removal . 4 crews still working there

Wednesday Mar 15, 2017 #

10 AM

Treadmill 10:00 [3] 1.07 mi (9:21 / mi) +25m 8:43 / mi
shoes: Hoka Challenger ATR

easy pace at 10:00/mile then 745/mile pace for last 0.25 mile

muscle specific exercises 35:00 [3]

2 sets of each of core building and upper body exercises

11 AM

Swimming 45:41 2.19 km (20:52 / km)
weight:160.2lbs

200 y br 219,222
200y ba 156,159
400 fr 142, 149,153,153,
800 fr w fins 141,146,150,147,131,132,133,138
200 br 229,228
200 y ba 204,210
400 fr 145,148,144,151

Tuesday Mar 14, 2017 #

9 AM

Treadmill warm up/down 10:00 [3] 1.0 mi (10:00 / mi) +25m 9:17 / mi
shoes: Hoka Challenger ATR

warm up run

10 AM

muscle specific exercises 35:00 [3]

upper body and core set + planks

11 AM

Swimming 46:15 [3] 2.24 km (20:39 / km)
weight:162.5lbs

200y br 219,219
200y ba 153,200
400y fr147, 152,149, 147,
800y fr w fins 142,143, 139, 143, 143, 145,143,144
200y ba legs fins only 204,204
100y br 216
500y fr 143,152,154,152,150
50y br

Sunday Mar 12, 2017 #

12 PM

Hiking 2:21:07 [2] 5.18 mi (27:15 / mi) +212m 24:10 / mi
shoes: Boots (old)

Hike along S rim above Gunflint Lake . Sunny and bright less breeze. Packed down snow. w/ Lori, Mike and Julia, Pete and Julie. Travel time 1 hr 50

Saturday Mar 11, 2017 #

1 PM

Hiking 3:57:23 [2] 9.15 mi (25:57 / mi) +259m 23:51 / mi
shoes: Boots (old)

Hike along trail by Gunflint Lake to the waterfalls. Clear and slightly breezy day with Lori, Mike and Julia, Pete and Julie, Vija and Julienn.

Long group soak in hot tub after

Friday Mar 10, 2017 #

8 AM

Swimming 47:38 [3] 2.19 km (21:45 / km)
weight:161.2lbs

200y br
200y ba
400 fr
800 fr w fins
200y ba legs w fins
100y br legs
500y fr

Thursday Mar 9, 2017 #

10 AM

Orienteering 2:16:08 [3] 10.06 km (13:32 / km) +102m 12:53 / km
spiked:21/21c shoes: Inov Oroc 340 - yellow

hanging tape and map updating on e section of Leb Hills for MNOC score O

Orienteering 1:06:29 [3] 5.42 km (12:16 / km) +30m 11:56 / km
spiked:7/7c shoes: Inov Oroc 340 - yellow

setting and map udpating at Leb Hills W side of E map . Lots of buckthorn has been removed and some very nice open woods . Crooked bridge has been removed pending replacement