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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Stationary Bike (spin and regular)16 8:44:33 157.93(3:19) 254.16(2:04)
  Swimming14 6:16:55 11.45(32:55) 18.43(20:27)
  Gym workout (wts etc)10 2:25:00
  Orienteering1 1:24:49 4.81(17:38) 7.74(10:57) 224 /24c100%
  Road Biking2 1:05:47 11.63(5:39) 18.72(3:31) 88
  Trail running1 24:03 2.37(10:09) 3.81(6:18) 22
  Total30 20:21:07 188.19 302.86 11224 /24c100%
averages - weight:154.1lbs

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Monday Dec 31, 2018 #

11 AM

Stationary Bike (spin and regular) (Spin) 33:00 [4] 10.5 mi (3:09 / mi)
weight:154.6lbs

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

Sunday Dec 30, 2018 #

10 AM

Stationary Bike (spin and regular) (Spin) 33:00 [3] 10.25 mi (3:13 / mi)

Gym workout (wts etc) (Planks bench press leg pr) 15:00 [3]

Swimming 19:00 [3] 0.96 km (19:48 / km)
weight:154.4lbs

200y br
400y fr
400y fr w fins
25 fly 25 fr

Friday Dec 28, 2018 #

Stationary Bike (spin and regular) 37:00 [3] 10.5 mi (3:31 / mi)

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

Monday Dec 24, 2018 #

Swimming 28:57 [3] 1.37 km (21:06 / km)
weight:154.2lbs

400 y br
200y ba
400y fr
400y fr w fins
100y ba
50y br
50y fr
10 AM

Stationary Bike (spin and regular) (stationary bike) 36:00 [3] 11.0 mi (3:16 / mi)

Wednesday Dec 19, 2018 #

11 AM

Stationary Bike (spin and regular) (stationary bike) 33:00 [3] 10.2 mi (3:14 / mi)

12 PM

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

2 PM

Road Biking 10:00 [3] 1.0 mi (10:00 / mi) +5m 9:51 / mi

bike to public works and back

Tuesday Dec 18, 2018 #

2 PM

Road Biking (Rock hopper ) 55:47 [3] 10.63 mi (5:15 / mi) +83m 5:07 / mi

Gateway litter patrol

Monday Dec 17, 2018 #

11 AM

Stationary Bike (spin and regular) (Spin) 32:00 [3] 10.2 mi (3:08 / mi)

Swimming 11:00 [3] 0.55 km (20:02 / km)
weight:153.8lbs

100y br 100y ba 400y fr quick easy swim

Sunday Dec 16, 2018 #

9 AM

Stationary Bike (spin and regular) (Spin) 30:00 [4] 10.2 mi (2:56 / mi)

10 AM

Swimming 24:45 [3] 1.28 km (19:20 / km)
weight:154.5lbs

200y br 207 211
500y fr 140 143 146 149 140
200y br 213 214
500y fr w fins on 2 mins 3 fast 116 117 121 2 medium 137 144

Friday Dec 14, 2018 #

9 AM

Stationary Bike (spin and regular) (spin) 30:00 [4] 10.02 mi (3:00 / mi)

10 AM

Swimming 16:49 [3] 0.91 km (18:24 / km)
weight:152.8lbs

200y br
400y fr
400y fr w fins
12 PM

Orienteering 1:24:49 [3] ** 4.81 mi (17:38 / mi) +2m 17:36 / mi
spiked:24/24c shoes: Ice bugs

permanent course at Tamarack Nature Center and map updates

Thursday Dec 13, 2018 #

10 AM

Stationary Bike (spin and regular) (Spin bike) 32:30 [4] 10.0 mi (3:15 / mi)

Swimming 31:11 [3] 1.46 km (21:19 / km)

200br 200ba 400 free. 200br 400 fr w fins 100 ba 59 fr 59 br

Wednesday Dec 12, 2018 #

10 AM

Swimming 30:10 [3] 1.46 km (20:37 / km)
weight:155.2lbs

200y br
200y ba
400y fr
200y br
400y fr w fins
100y ba
50 br
50 fr

Tuesday Dec 11, 2018 #

1 PM

Stationary Bike (spin and regular) (stationary bike) 37:00 [3] 10.0 mi (3:42 / mi)

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

Monday Dec 10, 2018 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 34:30 [3] 10.06 mi (3:26 / mi)

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

Swimming 26:37 [3] 1.28 km (20:48 / km)

200y br 200y ba 400y fr 200ybr 400yfr w fins

Sunday Dec 9, 2018 #

9 AM

Stationary Bike (spin and regular) (Stationary bike) 34:00 [3] 10.0 mi (3:24 / mi)

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

10 AM

Swimming 28:42 [3] 1.37 km (20:55 / km)
weight:154.8lbs

200 br
200 ba 148 150
400 fr 143 150 148 147
200 br
100 fr w fins fast 120 slow 149 fast 118 slow 139
100 ba w fins

Friday Dec 7, 2018 #

9 AM

Stationary Bike (spin and regular) (Stationary bike) 30:30 [3] 9.0 mi (3:23 / mi)

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

10 AM

Swimming 26:00 [3] 1.28 km (20:19 / km)
weight:153.8lbs

Easy swim 1400y

Thursday Dec 6, 2018 #

10 AM

Stationary Bike (spin and regular) (Stationary bike) 30:38 [3] 9.0 mi (3:24 / mi)

Swimming 30:54 [3] 1.55 km (19:53 / km)
weight:155.2lbs

200y br
600y fr 144 147 148 144 149 146
200y br
300y fr w fins 135 139 136
3 x 100 y fr w fins sprint on 2 mins 116 118 124
50 br 50 fr

Wednesday Dec 5, 2018 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 30:25 [3] 8.5 mi (3:35 / mi)

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

11 AM

Swimming 30:48 [3] 1.46 km (21:03 / km)
weight:152.8lbs

200y br
600y fr
200y br
600y fr w fins

Monday Dec 3, 2018 #

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

Swimming 30:32 [3] 1.46 km (20:52 / km)

Easy cruise
200y br
600y fr
200y br
600y fr with fins
9 AM

Stationary Bike (spin and regular) (Stationary bike) 31:00 [3] 8.5 mi (3:39 / mi)

Sunday Dec 2, 2018 #

8 AM

Trail running 24:03 [3] 3.81 km (6:18 / km) +22m 6:08 / km
shoes: Ice bugs

warmish morning 34 deg F about 3' light snow on ground
9 AM

Swimming 41:30 intensity: (29:30 @3) + (12:00 @4) 2.01 km (20:38 / km)
weight:152.8lbs

200y br 217 221
600y fr 146 150 152 150 149 152
200y br 219 220
600y fr w fins 127 134 134 137 134 135
100y ba w fins 208
100y br 220
100y fr sprint 126
100y br 221
100y fr sprint 125
100y fr 156

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