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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Road Biking25 30:50:34 450.31(4:07) 724.7(2:33) 2979
  Swimming15 7:51:24 13.82(34:06) 22.24(21:12)
  Orienteering6 5:07:41 19.99(15:24) 32.17(9:34) 47278 /88c88%
  Hiking1 2:39:43 3.96(40:20) 6.37(25:04) 70
  Misc Outdoor activities ( sailing , etc)3 2:17:05 0.83 1.34 5
  Trail running2 1:34:53 7.45(12:44) 11.99(7:55) 61
  Treadmill4 1:10:00 7.0(10:00) 11.27(6:13) 160
  Gym workout (wts etc)3 40:00
  Total48 52:11:20 503.36 810.08 374778 /88c88%
averages - weight:147.3lbs

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Tuesday Oct 31, 2017 #

11 AM

Road Biking (specialized roubaix) 1:25:47 [3] 20.98 mi (4:05 / mi) +177m 3:59 / mi

Stillwater and back for lunch. Very few folks on the trail which was dry and mostly leaf free. Cool on the feet (35 deg F) but otherwise nice .

Target : 1750 miles of road riding for the year 2017 done! 450 miles in Oct

Monday Oct 30, 2017 #

10 AM

Treadmill 10:00 [3] 1.05 mi (9:31 / mi) +35m 8:38 / mi
shoes: Hoka Challenger ATR

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

Swimming 22:40 [3] 1.1 km (20:40 / km)
weight:146.6lbs

200y br
500y fr
500y fr w fins
2 PM

Hiking 2:39:43 [2] 3.96 mi (40:20 / mi) +70m 38:14 / mi
shoes: Boots (old)

hiking on the N side of the Kinnikinnick River to audit the Kinnin Land Trust properties . with Peter Rayner from UW RF Vet Sciences. Took in 5 areas of easement and went up and down the bluffs to river (avoiding the cliffs). One area of intense beaver activity along a side stream. River looked very different from the land .

One new mown trail reported along bluff. from 8 to 7 then along bluff line to W . Beaver area is N of split #6
C • Great way to spend time in the field! 1

Sunday Oct 29, 2017 #

10 AM

Road Biking (specialized roubaix) 1:06:14 [3] 14.04 mi (4:43 / mi) +63m 4:39 / mi

to Y and then back around the lake . 32 deg F when I started out but up to 36 on the way round the lake .
11 AM

Swimming 37:00 [3] 1.83 km (20:14 / km)
weight:146.8lbs

400y br
600y fr
800y fr w fins
100y ba
50 fr sprint
50 fr

Saturday Oct 28, 2017 #

4 PM

Trail running 31:37 [3] 5.15 km (6:08 / km) +12m 6:04 / km
shoes: Salomon XA black

3 loops ..newly surfaced trails

Friday Oct 27, 2017 #

11 AM

Treadmill 20:00 [3] 1.75 mi (11:26 / mi) +60m 10:20 / mi
shoes: Hoka Challenger ATR

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

Swimming 26:00 [3] 1.1 km (23:38 / km)
weight:145.6lbs

400y br
200y ba
600y fr
easy swim

Thursday Oct 26, 2017 #

Event: MNOC Autumn Adventure Run #2
 
7 PM

Orienteering race 47:07 [4] *** 7.32 km (6:26 / km) +50m 6:13 / km
spiked:13/14c shoes: Salomon XA black

MNOC Adventure run #2 Night O at Lake Elmo at S shelter (N end of park). Cold (40 deg F) and windy with a little light precip. Good interesting course set by Pete D and David R. Pack ran with Pete W, Molly , Carter and others to 1 2 and 3 , then pack split up in the main camp ground confusion of trails and roads and I was clear by myself and 1 other (short course runner) to 4 . % was clean, 6 I was a little wide by about 30 m then kicked it in to fast run mode for the rest of the course. Overtook Michael L at 10 (he was out in the prairie to the W) Caught up with Carter at 12 .Finished 2nd .

Lighting was good (new batteries in headlamp) ; glasses were problematic with rain and fogging up.

Long - Splits

Wednesday Oct 25, 2017 #

8 AM

Road Biking (specialized roubaix) 58:42 [3] 13.84 mi (4:14 / mi) +67m 4:11 / mi

to y and then back around the lake . A little cold on the fingers but sunny
9 AM

Swimming 35:30 [3] 1.46 km (24:19 / km)
weight:146lbs

400y br
600y fr
600y fr w fins

Tuesday Oct 24, 2017 #

3 PM

Road Biking (specialized roubaix) 1:50:59 [3] 25.91 mi (4:17 / mi) +156m 4:12 / mi

via Pine Springs. Windy day but sunny. Stopped at co-op in downtown Stillwater for cheesecake, chocolate and a drink

Monday Oct 23, 2017 #

9 AM

Road Biking (specialized roubaix) 57:25 [3] 13.92 mi (4:07 / mi) +60m 4:04 / mi

to Y and then back round the lake
10 AM

Swimming 31:00 [3] 1.46 km (21:14 / km)
weight:146.4lbs

400y br
500y fr
500y fr w fins
100y ba
100 y
5 PM

Road Biking 38:58 [3] 8.96 mi (4:21 / mi) +56m 4:16 / mi

Gateway litter patrol - only1 piece. Windy and cooler this afternoon

Sunday Oct 22, 2017 #

9 AM

Road Biking (Specialized roubaix) 2:03:00 [3] 32.67 mi (3:46 / mi) +262m 3:40 / mi

To Square Lake then Stillwater coffee shop for mocha / breakfast burrito then home via Brown's creek . Met Einar V from3M on way home and chatted.

Cloudy and overcast at 48 deg then warmed up and sunny later. Lots of leaves covering the trail.

Saturday Oct 21, 2017 #

Event: MNOC Afton state park
 
11 AM

Orienteering race 1:19:50 [4] *** 9.93 km (8:02 / km) +344m 6:51 / km
spiked:13/14c shoes: Inov Oroc 340 - yellow

Mnoc Afton Red course : set by Darryn K and Michael L . Nice combination of long legs followed by a middle type section in the extreme NE of the park. It had rained earlier in day but nothing from the sky during my run . Glad I had studs on my shoes to traverse and run down hills safely . Pretty good run only 1 10 second mistake for #4 when a large group on the trail distracted me .
3 PM

Orienteering (Control retrieval ) 25:00 [3] ** 2.22 km (11:15 / km) +36m 10:25 / km
spiked:4/4c shoes: Inov Oroc 340 - yellow

Control retrieval in SW part

Red - Splits

Friday Oct 20, 2017 #

8 AM

Road Biking (specialized roubaix) 55:31 [3] 13.84 mi (4:01 / mi) +66m 3:57 / mi

to Y and then back around the lake . warm sunny day around 65 deg F
9 AM

Swimming 33:30 [3] 1.55 km (21:37 / km)
weight:147.8lbs

400y br
600y fr
600y fr w fins
50y ba
50y br
4 PM

Road Biking (specialized roubaix) 1:15:20 [3] 19.16 mi (3:56 / mi) +110m 3:52 / mi

warm afternoon ride

Thursday Oct 19, 2017 #

Event: MNOC Autumn Adventure Run #1
 
4 PM

Orienteering (conrol hanging) 45:54 [3] ** 3.57 km (12:51 / km) +16m 12:34 / km
spiked:5/6c shoes: Salomon XA black

hanging for MNOC Sunfish Lake adventure. Made a mess of 203 ...
7 PM

Orienteering (control retrievql) 44:50 [3] ** 3.89 km (11:31 / km) +27m 11:08 / km
spiked:4/4c

night O control retrieval and running some more of the controls to check that folks were coming in

Tuesday Oct 17, 2017 #

9 AM

Road Biking (specialized roubaix) 15:24 [3] 3.68 mi (4:11 / mi) +19m 4:07 / mi

10 AM

Swimming 35:30 [3] 1.63 km (21:51 / km)
weight:147.4lbs

easy swim 400y br, 200y ba,400y fr, 1000y fr w fins

Road Biking (specialized roubaix) 40:09 [3] 10.17 mi (3:57 / mi) +40m 3:54 / mi

home from Y around lake ; very nice warm sunny late fall day

Trail running 1:03:16 [3] 6.84 km (9:15 / km) +49m 8:56 / km
shoes: Salomon XA black

trail running around Sunfish updating map as well
4 PM

Road Biking (specialized roubaix) 1:11:44 [3] 19.09 mi (3:45 / mi) +109m 3:42 / mi

Monday Oct 16, 2017 #

7 AM

Road Biking (specialized roubaix) 1:23:00 [3] 20.14 mi (4:07 / mi) +122m 4:03 / mi

early morning ride to meeting with Washington County traffic engineers re cty hwy 12 rebuild . With Dorian Gilley (Bike Alliance of MN) , Dennis Lindeke (Gateway Trail association) and Jeff Leberman (city council candidate Mahtomedi) we had good discussion about improving bike and pedestrian environment (and making design less car centric). Share the lane signage , sharrows , lane widths (11' through downtown) and trails were all discussed.

On way to meeting took the lane going up hwy 12 in town by library and was honked and narrowly missed by car . Reminded driver of 3' requirement when I pulled up alongside him stopped at the lights .
12 PM

Road Biking (specialized roubaix) 1:41:26 [3] 22.1 mi (4:35 / mi) +179m 4:29 / mi

very nice fall day . Ride to Stillwater and back for lunch with Fred

Sunday Oct 15, 2017 #

8 AM

Road Biking (specialized roubaix) 18:53 [3] 3.74 mi (5:03 / mi) +19m 4:58 / mi

9 AM

Swimming 39:15 [3] 1.83 km (21:28 / km)
weight:147.3lbs

400y br
400y ba
500y fr
500y fr w fins
100ba
50 br
50fr
10 AM

Road Biking 41:48 [3] 10.14 mi (4:07 / mi) +38m 4:04 / mi

home from Y around the lake

Saturday Oct 14, 2017 #

8 AM

Road Biking (specialized roubaix) 1:53:13 [3] 28.69 mi (3:57 / mi) +257m 3:50 / mi

out to Pine Point then direct to Stillwater down Myrtle street hill, large mocha to warm up cold hands . Then back via Browns Creek to home then downtown Mahtomedi to take some pix for hwy 12 meeting

Friday Oct 13, 2017 #

9 AM

Swimming 35:00 [3] 1.64 km (21:17 / km)
weight:146lbs

400y br
200y ba
500y fr
500yfr wfins
100y ba w fins
50br
50 fr

Road Biking (specialized roubaix) 19:00 [3] 3.74 mi (5:05 / mi) +17m 5:01 / mi

to Y
11 AM

Road Biking (specialized roubaix) 40:11 [3] 10.16 mi (3:57 / mi) +40m 3:54 / mi

from Y to home round the lake

Thursday Oct 12, 2017 #

10 AM

Swimming 35:11 [3] 1.64 km (21:23 / km)
weight:147lbs

400y br
600y fr
600y fr w fins
100y ba w fins
100y cool down
3 PM

Road Biking (specialized roubaix) 2:15:27 [3] 32.87 mi (4:07 / mi) +332m 4:00 / mi

Stillwater and over the bridge back via Gateway and Hadley litter patrol

Wednesday Oct 11, 2017 #

4 PM

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

Tuesday Oct 10, 2017 #

10 AM

Swimming 31:00 [3] 1.46 km (21:14 / km)
weight:148.7lbs

200y br
600y fr
600y fr w fins
100y ba fins legs only
100y cooldown
3 PM

Road Biking (specialized roubaix) 2:11:36 [3] 32.8 mi (4:01 / mi) +257m 3:55 / mi

afternoon bike ride to Square lake , Stillwater (river very high about 3 ' below the bridge) and back

Sunday Oct 8, 2017 #

Event: MNOC Corn Maze-O
 
9 AM

Orienteering 50:00 [3] *** 2.5 mi (20:00 / mi)
spiked:32/38c shoes: 2017 XA Pro 3D Black

MNOC Corn maze 2017 - got into it after a couple of controls then didn't concentrate and slacked off .. so a not so good run with about 4 legs messed up

Orienteering (control retrievql) 15:00 [3] *** 0.75 mi (20:00 / mi)
spiked:7/8c shoes: 2017 XA Pro 3D Black

8 controls retrieved
2 PM

Road Biking (specialized roubaix) 2:28:30 [3] 37.29 mi (3:59 / mi) +132m 3:56 / mi

Cannon Valley trail with Lori , Mark and Kathy . Beautiful fall day . Enjoyed a every nice bottle of wine at the Cannon Valley Winery after

Long - Splits

Friday Oct 6, 2017 #

9 AM

Road Biking (specialized roubaix) 38:13 [3] 9.93 mi (3:51 / mi) +44m 3:48 / mi

to Y counter clockwise round the lake
10 AM

Treadmill 20:00 [3] 2.1 mi (9:31 / mi) +30m 9:07 / mi
shoes: Hoka Challenger ATR

Swimming 22:30 [3] 1.28 km (17:35 / km)
weight:147lbs

200y br
600y fr
600y fr w fins
11 AM

Road Biking (specialized roubaix) 45:33 [3] 10.19 mi (4:28 / mi) +41m 4:25 / mi

from Yclockwise round the lake

Thursday Oct 5, 2017 #

10 AM

Swimming 35:37 [3] 1.7 km (20:57 / km)
weight:148lbs

200y br
200y ba
600y fr
600y fr w fins
100ybr
100y fr sprint 126
100y cooldown

Wednesday Oct 4, 2017 #

2 PM

Road Biking (specialized roubaix) 2:14:31 [3] 32.26 mi (4:10 / mi) +316m 4:03 / mi

Gateway Litter patrol then Brown's creek and thru Stillwater and over the new bridge and back via Maple Island (for a beer) to home

Misc Outdoor activities ( sailing , etc) (lawn mowing) 32:05 [2] 0.83 mi (38:39 / mi) +5m 38:00 / mi

mowing and fertilizing the lawn in the back. Did GPS track for fun !

Tuesday Oct 3, 2017 #

11 AM

Treadmill 20:00 [4] 2.1 mi (9:31 / mi) +35m 9:03 / mi
shoes: Hoka Challenger ATR

2% grade steady 9:00 pace with last 1/8 mile at 7:30 pace

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

planks and balance

Swimming 29:19 [3] 1.46 km (20:02 / km)
weight:150lbs

400 y br
600y fr
600y fr w fins
4 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 45:00 [1]

Sunday Oct 1, 2017 #

9 AM

Swimming 22:22 [3] 1.1 km (20:20 / km)
weight:149.6lbs

short easy swim on way back from Jay Cooke
200m br
200m ba
800m fr

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