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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Road Biking11 19:56:01 284.92(4:12) 458.54(2:37) 2255
  Kayaking5 11:49:23 47.7(14:52) 76.77(9:14)1 /1c100%
  Swimming18 9:28:56 16.9(33:40) 27.2(20:55)
  Misc Outdoor activities ( sailing , etc)3 3:00:00
  Orienteering2 1:12:39 5.71(12:43) 9.19(7:54) 4718 /20c90%
  Hiking2 55:00 3.24(16:58) 5.22(10:32) 100
  Trail running2 40:52 4.67(8:45) 7.52(5:26) 23
  Total39 47:02:51 363.15 584.43 242519 /21c90%
averages - weight:148.8lbs

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Tuesday Jul 31, 2018 #

7 AM

Swimming 18:16 [4] 1.0 km (18:16 / km)
weight:149lbs

Wet suit trial#2.

1000m. Free with wetsuit
138,147,151,151,152,152,151,150,147,138
2 PM

Road Biking (Specialized roubaix) 2:59:26 [3] 44.5 mi (4:02 / mi) +363m 3:56 / mi

Out to marine and ice cream and back

Monday Jul 30, 2018 #

8 AM

Swimming 21:00 [3] 1.1 km (19:05 / km)
weight:147lbs

wet suit test - fit less tight than last year. was able to zip up the back by myself just.

1000m free 1844 (140,152,153,155,155,154,155,153,153,149)
100m br warmdown 216

Sunday Jul 29, 2018 #

Swimming 45:00 intensity: (15:00 @3) + (30:00 @4) 2.2 km (20:27 / km)
weight:146.5lbs

40m br warm up 1000
800m fr 1545 (158 pace)
800m fr w fins 1421 (147 pace)
100m ba
100m br
1 PM

Road Biking (Specialized Roubsix) 39:13 [3] 9.61 mi (4:05 / mi) +50m 4:01 / mi

Gateway litter patrol ( 3 pcs)

Saturday Jul 28, 2018 #

8 AM

Trail running 19:22 [4] 3.73 km (5:11 / km) +11m 5:07 / km
shoes: Hoka Challenger ATR

cool sunny morning very nice for running

Thursday Jul 26, 2018 #

6 AM

Road Biking (specialized roubaix) 2:10:03 [3] 32.61 mi (3:59 / mi) +306m 3:52 / mi

early bike to Square lake then stillwater (coffee) up Myrtle st hill then over to Brown's Creek and home

Wednesday Jul 25, 2018 #

8 AM

Trail running 21:30 [3] 3.78 km (5:41 / km) +11m 5:36 / km
shoes: Hoka Challenger ATR

Tuesday Jul 24, 2018 #

7 AM

Swimming 36:40 [3] 1.7 km (21:34 / km)
weight:149.5lbs

early swim before Bridging. fine sunny morning
400m br
600m fr
600m fr w fins
100m warm down

Monday Jul 23, 2018 #

7 AM

Road Biking (specialized roubaix) 3:04:35 [3] 43.53 mi (4:14 / mi) +426m 4:07 / mi

gateway to pine point then on to marine on st croix via cty 3 and 4 stop in Marine for coffee then hwy 7 to square lake for swim. to stillwater for brunch then back via browns creek. nice day for a ride
9 AM

Swimming 12:00 [3] 0.5 km (24:00 / km)

quick 1 lap swim at square lake

Sunday Jul 22, 2018 #

8 AM

Swimming 37:30 intensity: (26:00 @3) + (11:30 @4) 1.8 km (20:50 / km)
weight:148.5lbs

cloudy cool morning at shoreview

400m br 1024
600m fr (100m sprints on 2 mins 141,149,154,147,152,153)
100m ba
100 m br
600m fr w fins 142,150,147,153,153,152
12 PM

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

Saturday Jul 21, 2018 #

6 AM

Kayaking 38:41 [3] 2.76 mi (14:01 / mi)
spiked:1/1c

hanging control for paddle leg of MNOC AR. Very nice out of the river at 7 am
9 AM

Kayaking 1:20:05 [2] 3.47 mi (23:05 / mi)

safety boat for paddle leg of MNOC AR + control retrieval 1

Friday Jul 20, 2018 #

Swimming 36:30 [3] 1.8 km (20:17 / km)
weight:148.5lbs

rainy morning at Shoreview Y
steady cruise
400m br
600m fr
600m fr w fins
100m ba w fins
50m br
50 m fr sprint 47
4 PM

Orienteering 40:22 [2] ** 1.89 mi (21:21 / mi) +29m 20:23 / mi
spiked:6/6c

hanging controls for trek 1 in SW part of WOB . Very thick off trails

Thursday Jul 19, 2018 #

8 AM

Swimming 36:00 intensity: (27:00 @3) + (9:00 @4) 1.8 km (20:00 / km)
weight:148.5lbs

400m br 940
600m fr. 1214
600m fr w fins on 2 min 133,137,137,137,136,133
100m ba
50br
50 free sprint 51

Wednesday Jul 18, 2018 #

10 AM

Kayaking 3:18:57 [3] 14.32 mi (13:54 / mi)

Snake river from Ford Bridge to hwy 3. Nice sunny day . River was quite high 4' on the bridge gage and ~750 cfs on hwy 3 after recent rains . Only the tips of sand bars visible in a few places.

Road Biking (trek rockhopper) 50:13 [3] 10.47 mi (4:48 / mi) +80m 4:41 / mi

mostly gravel - only 1 car on hwy 3 and 1 car later on gravel road so very quiet. Nice S wind to power me along

Tuesday Jul 17, 2018 #

7 AM

Swimming 31:25 [3] 1.5 km (20:57 / km)
weight:149.3lbs

early swim at Shoreview before Bridging
400m br 10.06
500m fr 10.07
500m fr w fins 908
100m ba legs only

Monday Jul 16, 2018 #

8 AM

Road Biking (specialized roubaix) 3:31:47 [3] 51.28 mi (4:08 / mi) +454m 4:01 / mi

50 mile loop : out to Square Lake via Gateway then to Stillwater via cty rd 11, over St Croix and back to Stillwater for lunch. Then back via Brown's creek to N St Paul (with liter patrol - 1 item only) and back via S shore of White Bear Lake
10 AM

Swimming 11:00 [3] 0.5 km (22:00 / km)

short swim at Square Lake

Sunday Jul 15, 2018 #

9 AM

Swimming 51:15 intensity: (49:00 @3) + (2:15 @4) 2.4 km (21:21 / km)
weight:150.5lbs

cruise + short sprints at end. sunny morning
400m br 230 pace
800m fr 210 pace
800m fr w fins 155 pace
100m ba legs only w fins
3 x (50m br slow + 50m fr sprint 47,47,48)
11 AM

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

Saturday Jul 14, 2018 #

8 AM

Road Biking (specialized roubaix) 56:34 [3] 10.49 mi (5:24 / mi) +51m 5:19 / mi

stillwater w lori for breakfast

Road Biking (specialized roubaix) 59:30 [3] 10.76 mi (5:32 / mi) +130m 5:20 / mi

back from stillwater

Thursday Jul 12, 2018 #

9 AM

Swimming 30:00 [3] 1.4 km (21:26 / km)
weight:150.5lbs

200m br
500mfr
500m fr w fins
100m ba
100m br

Wednesday Jul 11, 2018 #

10 AM

Kayaking 3:47:36 [3] 29.31 km (7:46 / km)

Kettle River kayak from Hwy 48 to Snake River landing

warm and cloudy day . Flow was approx 740 cfs (Sandstone gage) so very nice rapids through the lower section

Lots of birds about (kingfishers, eagles etc) . Only folks I saw was DNR cleaning up the campsite at St.Croix/Kettle junction otherwise river was deserted. Bugs were bad anywhere without a breeze. At Snake Landing they were fierce so didn't stick around


Road Biking 1:50:43 [3] 26.2 mi (4:14 / mi) +116m 4:10 / mi

bike kayak shuttle from Snake River landing to Hwy 48 landing

Tuesday Jul 10, 2018 #

7 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:149.5lbs

early before bridging at shoreview
200m br
500m fr
500m f w fins

Monday Jul 9, 2018 #

10 AM

Kayaking 2:44:04 [3] 14.39 km (11:24 / km)

on the kettle from Sandstone to Hwy48

Beautiful sunny day . Flow was nice at 1100 cfs and rapids were lively with waves into the cockpit on each set and pump out required . No one else on the river .

Left home at 8 am back by 430pm

Road Biking (trek rockhopper) 1:09:57 [3] 16.76 mi (4:10 / mi) +67m 4:07 / mi

kayak bike shuttle along munger trail

Sunday Jul 8, 2018 #

11 AM

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

hike w lori around neighbourhood

Saturday Jul 7, 2018 #

7 AM

Swimming race 34:02 [3] 1.6 km (21:15 / km)

across white bear lake swim 2nd place 10 mph breeze from SE so a little choppy

Friday Jul 6, 2018 #

8 AM

Swimming 43:25 [3] 2.0 km (21:43 / km)

at WSP Y before picking up Jade

400m br
400m ba
1200m fr w fins

Thursday Jul 5, 2018 #

7 PM

Orienteering 32:17 [3] 6.15 km (5:15 / km) +18m 5:10 / km
spiked:12/14c shoes: Hoka Challenger ATR

MNOC Como adv run#3 warm and nice evening . Fast courses set by Kendra which nicely used veg features (nice placement on opposite side from the approach and with no thrashing through undergrowth required at all!)
Tough head to head with David R

Should have read clues more closely to save a couple of seconds each on about 4 controls ... log is slightly offset by ~ 5 seconds since it was locked up at the start .

Long - Splits

Wednesday Jul 4, 2018 #

6 AM

Road Biking (specialized roubaix) 48:55 [3] 13.49 mi (3:38 / mi) +95m 3:33 / mi

7 AM

Swimming 22:00 [3] 1.0 km (22:00 / km)

open water swim at square lake - busy already at 8 am with folks getting spots for 4th cookout (thunderstorms on the way ?)

Road Biking (specialized roubaix) 55:05 [3] 15.22 mi (3:37 / mi) +117m 3:32 / mi

9 PM

Hiking 30:00 [2] 2.0 mi (15:00 / mi) +100m 12:59 / mi

hike to stillwater fireworks and back up the hill from remote parking (avoiding all traffic congestion)

Tuesday Jul 3, 2018 #

7 AM

Swimming 32:53 [3] 1.6 km (20:33 / km)

early morning swim at Shoreview Y before Bridging
400m br
600m fr
600m fr w fins

Monday Jul 2, 2018 #

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

Sunday Jul 1, 2018 #

9 AM

Swimming 45:00 [3] 2.1 km (21:26 / km)

rainy day at the outdoor pool
400m br
800m fr
900 m fr w fins

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