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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Gym workout (wts etc)12 8:15:00 28.8 46.35
  Swimming16 5:21:15 10.14(31:41) 16.31(19:42)
  Orienteering2 3:30:40 11.46(18:23) 18.44(11:25) 22634 /38c89%
  Trail running5 2:50:47 16.34(10:27) 26.3(6:30) 132
  Road Biking2 2:12:11 31.88(4:09) 51.31(2:35) 216
  Treadmill7 1:27:45 9.57(9:10) 15.4(5:42) 200
  Hiking3 1:26:04 4.72(18:14) 7.6(11:20) 34
  Total37 25:03:42 112.91 181.71 80834 /38c89%
averages - weight:149.8lbs

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Sunday Dec 31, 2017 #

10 AM

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

Gym workout (wts etc) (upper body + leg press) 35:00 [3]

11 AM

Swimming 11:01 [3] 0.55 km (20:06 / km)
weight:155.1lbs

200y br
400y fr w fins

Friday Dec 29, 2017 #

9 AM

Treadmill 17:30 [4] 2.0 mi (8:45 / mi) +40m 8:14 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (arms and core) 25:00 [3]

Thursday Dec 28, 2017 #

12 PM

Gym workout (wts etc) (stationary bike) 30:00 [3] 8.8 mi (3:25 / mi)

Gym workout (wts etc) (legs and core) 25:00 [3]
weight:153lbs

Wednesday Dec 27, 2017 #

1 PM

Treadmill 10:00 [3] 1.17 mi (8:33 / mi) +25m 8:01 / mi
shoes: Hoka Challenger ATR

treadmill warm up at downtown Y

Gym workout (wts etc) (weights ) 25:00 [3]

Swimming 11:42 [3] 0.6 km (19:30 / km)
weight:150.6lbs

100m br 212
400m fr144, 152,149,143
100m br 220

Sunday Dec 24, 2017 #

1 PM

Treadmill 20:00 [4] 2.25 mi (8:53 / mi) +25m 8:36 / mi
shoes: Hoka Challenger ATR

Swimming 8:30 [3] 0.46 km (18:36 / km)
weight:150lbs

100y br 207
200y fr 136,139
100y ba 150
100y fr 122
Y closing at 2 so very short swim

5 PM

Hiking 31:04 [2] 1.45 mi (21:25 / mi) +22m 20:29 / mi

brisk hike up streetcar trail w L

Saturday Dec 23, 2017 #

10 AM

Hiking 25:00 [1] 1.5 mi (16:40 / mi)

to coffee shop and back with L

Friday Dec 22, 2017 #

10 AM

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

Gym workout (wts etc) (weight training) 45:00 [3]

per new scheme
11 AM

Swimming 9:40 [3] 0.46 km (21:09 / km)
weight:148.4lbs

100y br 400y fr

Thursday Dec 21, 2017 #

10 AM

Swimming 18:53 [3] 1.0 km (18:53 / km)
weight:148.2lbs

200m br 216,224
300m fr 147,154, 153
500m fr w fins 138,145,147,145,139

Wednesday Dec 20, 2017 #

10 AM

Treadmill 9:15 [3] 1.0 mi (9:15 / mi) +15m 8:50 / mi
shoes: Hoka Challenger ATR

quick run on treadmill to warm up before session with Craig Y Personal trainer
11 AM

Gym workout (wts etc) (weight training) 55:00 [3]
weight:149.6lbs

weight training session with Craig Y Personal trainer

Tuesday Dec 19, 2017 #

Event: 12 Controls of Nav-mas
 
8 AM

Trail running 21:33 [3] 2.35 mi (9:10 / mi) +11m 9:02 / mi
shoes: Ice bugs

sunny and warm 35 deg F
10 AM

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

Gym workout (wts etc) (arms and core) 30:00 [3]

Swimming 9:35 [3] 0.46 km (20:58 / km)
weight:149.6lbs

easy swim 100y br, 100y fr,100y ba , 200y fr
7 PM

Orienteering (night O) 1:00:08 [3] ** 5.01 mi (12:00 / mi) +39m 11:43 / mi
spiked:10/12c shoes: Ice bugs

12 controls of Nav-Mas OTNT set by Phil using the old Fort Snelling state park map . Mike , Pete D, Dana, Jim and I. Ran mostly with Pete tapes a little tricky to spot and map a little rough. Warm evening at around 30 deg F

Fun event ... thanks Phil!

Monday Dec 18, 2017 #

10 AM

Orienteering (taping and map updating) 2:23:20 [3] 9.7 km (14:46 / km) +181m 13:31 / km
spiked:23/24c shoes: Ice bugs

at Afton taping with Phil for the MNOC Jan 2018 score O . Warm day ~ 34 deg F

Orienteering (taping and map updating) 7:12 [3] 0.68 km (10:39 / km) +5m 10:15 / km
spiked:1/2c shoes: Ice bugs

Sunday Dec 17, 2017 #

10 AM

Trail running 21:20 [3] 2.36 mi (9:02 / mi) +12m 8:54 / mi
shoes: Ice bugs

katherine abbott loops - foggyish morning around 22 deg F no wind . about 2" of snow on trails.
1 PM

Gym workout (wts etc) (stationary bike) 20:00 [3] 6.0 mi (3:20 / mi)

Gym workout (wts etc) (weights ) 30:00 [3]

Swimming 9:00 [3] 0.46 km (19:42 / km)
weight:148.4lbs

100y br
400y fr (alt fast/slow 124,155,126,155)

Saturday Dec 16, 2017 #

1 PM

Hiking 30:00 [3] 1.77 mi (16:57 / mi) +12m 16:35 / mi
shoes: Boots (old)

afternoon hike around KA w L

Friday Dec 15, 2017 #

Note

picked up bike (Spec Roubaix) from bike shop : new chain (old one 4000miles and stretched significantly) , new cassette etc , plus cleaned and greased etc all ready for next season
1 PM

Treadmill 10:00 [4] 1.1 mi (9:06 / mi) +35m 8:16 / mi
shoes: Hoka Challenger ATR

warm up with crescendoing pace all at 2.5% grade (1030/mi pace then increasing each quarter mile to 730/mi for last 1/4 )

Gym workout (wts etc) (arms and core) 40:00 [3]

Swimming 9:15 [3] 0.46 km (20:14 / km)
weight:149lbs

quick swim after gym session
100y br 212
400y fr (alt fast -slow 133,153,137,158)

Thursday Dec 14, 2017 #

11 AM

Treadmill 10:00 [3] 1.05 mi (9:31 / mi) +30m 8:45 / mi
shoes: Hoka Challenger ATR

12 PM

Gym workout (wts etc) (arm and core) 30:00 [3]

Wednesday Dec 13, 2017 #

1 PM

Swimming 33:53 [3] 1.63 km (20:51 / km)
weight:150.2lbs

400m br
600m fr
600m fr w fins
25m cooldown

150 miles completed for 2017

Tuesday Dec 12, 2017 #

10 AM

Treadmill 11:00 [3] 1.0 mi (11:00 / mi) +30m 10:04 / mi
shoes: Hoka Challenger ATR

warm up on treadmill

Gym workout (wts etc) 30:00 [3]

planks and various weights
11 AM

Swimming 17:38 [3] 0.8 km (22:02 / km)
weight:149.2lbs

100y br
400y fr
400y fr w fins . sore lower back

Monday Dec 11, 2017 #

10 AM

Swimming 31:41 [3] 1.45 mi (21:51 / mi)
weight:148.2lbs

400y fr
400y br
400y ba
400y fr w fins

Ankle good ; left shoulder stiff

Saturday Dec 9, 2017 #

12 PM

Trail running 1:02:45 [3] 8.0 km (7:51 / km) +78m 7:29 / km
shoes: Salomon XA black

trail run a Nerstrand with Jim, Julia, Pete D and Phil (for 1/2 of it) before the gathering for Elaine's retirement

Note: forgot to start garmin until a ways into the run

Friday Dec 8, 2017 #

9 AM

Swimming 33:52 [3] 1.65 km (20:35 / km)
weight:151.1lbs

400y fr 147,152,154,153
300y br 217,219,219
300y ba 159,202,208
600y fr w fins (alternate fast/slow: 127,139,130,142,126,138
100y ba legs only154
100y fr153

Thursday Dec 7, 2017 #

9 AM

Swimming 29:59 [3] 1.46 km (20:30 / km)
weight:148.4lbs

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

Wednesday Dec 6, 2017 #

9 AM

Swimming 30:06 [3] 1.46 km (20:34 / km)
weight:149.3lbs

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

Tuesday Dec 5, 2017 #

10 AM

Gym workout (wts etc) (stationary bike) 25:00 [3]

11 AM

Swimming 32:00 [3] 1.35 km (23:42 / km)
weight:149.3lbs

Monday Dec 4, 2017 #

11 AM

Trail running 43:55 [3] 4.32 mi (10:10 / mi) +19m 10:02 / mi

Warm and damp morning at 53 deg F and some occasional light rain. Ran around Tamarack ; a few small changes to the map need to be done

Sunday Dec 3, 2017 #

8 AM

Trail running 21:14 [3] 3.77 km (5:38 / km) +12m 5:33 / km
shoes: Hoka Challenger ATR

Triathlon leg 1 - trail run around KA

Road Biking (specialized roubaix) 30:11 [3] 7.4 mi (4:05 / mi) +51m 4:00 / mi

Triathlon leg 2 A and B toY and back on bike
9 AM

Swimming 24:30 [3] 1.2 km (20:25 / km)
weight:149.1lbs

easy cruise still working the L ankle
400y fr
100y br
100y ba
300y fr w fins
100y ba legs only
100y br
200y fr

Friday Dec 1, 2017 #

12 PM

Road Biking (specialized roubaix) 1:42:00 [3] 24.48 mi (4:10 / mi) +165m 4:05 / mi

ride to Stillwater for a late lunch and back . Cool at around 40 deg F; only about 6 bikes on the trail

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