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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Swimming8 4:54:20 8.84(33:17) 14.23(20:41)
  Road Biking4 4:49:45 49.8(5:49) 80.14(3:37) 329
  Stationary Bike (spin and regular)10 4:25:15 77.2(3:26) 124.24(2:08)
  X-C skiing2 4:24:24 13.45(19:39) 21.65(12:13) 335
  Treadmill7 2:10:00 13.85(9:23) 22.29(5:50) 420
  Orienteering1 1:43:31 7.99(12:57) 12.86(8:03) 15214 /16c87%
  Hiking2 1:36:39 4.99(19:21) 8.04(12:02) 32
  Gym workout (wts etc)6 1:21:00
  Snowshoeing1 1:12:23 1.82(39:46) 2.93(24:43) 24
  Trail running1 24:43 2.35(10:31) 3.78(6:32) 22
  Total29 27:02:00 180.29 290.16 131414 /16c87%
averages - weight:161lbs

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Sunday Mar 31, 2019 #

9 AM

Swimming 36:20 [3] 1.83 km (19:53 / km)
weight:160.2lbs

200y br 800y fr 200y br 800y fr with fins

Saturday Mar 30, 2019 #

1 PM

Orienteering race 1:43:31 [4] *** 12.86 km (8:03 / km) +152m 7:36 / km
spiked:14/16c shoes: Inov Oroc 340 - yellow

MNOC Lebanon Hills meet Red course

Red - Splits

Thursday Mar 28, 2019 #

10 AM

Road Biking 20:55 [3] 3.72 mi (5:37 / mi) +28m 5:30 / mi

Road Biking (Specialized roubaix) 42:41 [3] 10.21 mi (4:11 / mi) +22m 4:09 / mi

Back from Y round the lake

Swimming 33:20 [3] 1.65 km (20:15 / km)
weight:160.6lbs

Wednesday Mar 27, 2019 #

12 PM

Road Biking (specialized roubaix) 1:27:00 [3] 14.27 mi (6:06 / mi) +122m 5:56 / mi

bike along Gateway until just E of Jamaca where the snow and ice STILL remained about 2 -3 " thick so did hike a bike to Duluth Junction then bailed to hwy 96 . Warm at about 55 deg F

Monday Mar 25, 2019 #

9 AM

Road Biking 48:53 [3] 8.65 mi (5:39 / mi) +63m 5:32 / mi

Road Biking 18:50 [3] 3.7 mi (5:05 / mi) +29m 4:58 / mi

10 AM

Swimming 34:00 [3] 1.65 km (20:39 / km)
weight:160.8lbs

Sunday Mar 24, 2019 #

9 AM

Swimming 42:30 [3] 2.01 km (21:08 / km)
weight:161lbs

Easy swim
12 PM

Hiking 59:17 [3] 3.29 mi (18:00 / mi) +28m 17:32 / mi

Saturday Mar 23, 2019 #

4 PM

Trail running 24:43 [3] 2.35 mi (10:31 / mi) +22m 10:13 / mi
shoes: Salomon XA black

Partially icy and wet. Sluggish. Around 52 deg F

Friday Mar 22, 2019 #

11 AM

Hiking 37:22 [3] 1.7 mi (21:59 / mi) +4m 21:49 / mi

Thursday Mar 21, 2019 #

1 PM

Road Biking (Rockhopper) 1:11:26 [3] 9.25 mi (7:43 / mi) +65m 7:33 / mi

trip out to the Gateway with Lori to see how much snow left . Hwy 12 trail was snow covered. Gateway clear til Jamaca .

Tuesday Mar 19, 2019 #

12 PM

Swimming 34:43 [3] 1.65 km (21:05 / km)
weight:162lbs

200y br 600y fr 200y br 600fr w fins 100y ba 50br 50 fr 39

Monday Mar 18, 2019 #

9 AM

Treadmill 20:00 [3] 2.1 mi (9:31 / mi) +60m 8:45 / mi
shoes: Hoka Challenger ATR

10 AM

Stationary Bike (spin and regular) (stationary bike) 21:00 [3] 5.5 mi (3:49 / mi)

Gym workout (wts etc) (legs back planks) 15:00 [3]
weight:160lbs

Sunday Mar 17, 2019 #

9 AM

Stationary Bike (spin and regular) (Stationary bike) 21:00 [3] 6.0 mi (3:30 / mi)

10 AM

Swimming 42:20 [3] 2.01 km (21:03 / km)
weight:161lbs

200br. 800fr
200br 800fr w fin100ba 50br 50 fr spring (42)

Friday Mar 15, 2019 #

9 AM

Stationary Bike (spin and regular) (stationary bike) 30:00 [3] 9.0 mi (3:20 / mi)

10 AM

Treadmill 10:00 [3] 1.1 mi (9:06 / mi) +35m 8:16 / mi

Gym workout (wts etc) (legs planks back) 20:00 [3]
weight:162lbs

Thursday Mar 14, 2019 #

9 AM

Treadmill 20:00 [3] 2.1 mi (9:31 / mi) +65m 8:41 / mi
weight:160.8lbs shoes: Hoka Challenger ATR

10 AM

Stationary Bike (spin and regular) (stationary bike) 21:00 [3] 6.0 mi (3:30 / mi)

Wednesday Mar 13, 2019 #

9 AM

Stationary Bike (spin and regular) (spin) 30:15 [4] 10.1 mi (3:00 / mi)
weight:161.6lbs

Tuesday Mar 12, 2019 #

1 PM

Swimming 37:37 [3] 1.8 km (20:54 / km)
weight:164.2lbs

200m br
300m fr
200mbr
300m fr
600m fr w fins
100m ba
50m fr
50m br

Monday Mar 11, 2019 #

9 AM

Stationary Bike (spin and regular) (stationary bike) 15:00 [3] 4.4 mi (3:25 / mi)

Swimming 33:30 [3] 1.65 km (20:21 / km)

easy swim 200br 600fr 200br 600 fr w fins 100y ba 100 y fr

Saturday Mar 9, 2019 #

1 PM

Snowshoeing 1:12:23 [3] 1.82 mi (39:46 / mi) +24m 38:14 / mi

Jim and I snowshoed the nature trail . Nice and interesting . Very deep snow , trail itself was narrow and packed down somewhat

X-C skiing 37:12 [3] 2.41 mi (15:26 / mi) +87m 13:52 / mi

Jim and I skied the trail on the lake side of the park Deer Yard Trail

Friday Mar 8, 2019 #

11 AM

X-C skiing 1:43:01 [3] 3.67 mi (28:04 / mi) +155m 24:49 / mi

part 1 of the ski- Jim, Mark , Kathy , Kathi and I skied up to the view point with Lori and Lou Anne following on snow shoes . stopped for lunch at the warming cabin then skied on for part 2. Nonesuch Trail to Log CampTrail to Union Spring Trail to River trail. Staying at Gitchee Gumee cabin

X-C skiing 2:04:11 [3] 7.37 mi (16:51 / mi) +92m 16:13 / mi

with Jim, Kathi , Mark and Kathi : part 2 day 1 of the Porcupines cabin weekend . Nice ski .

Wednesday Mar 6, 2019 #

10 AM

Treadmill 20:00 [3] 2.1 mi (9:31 / mi) +65m 8:41 / mi
weight:161.2lbs shoes: Hoka Challenger ATR

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

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

Monday Mar 4, 2019 #

10 AM

Treadmill 20:00 [3] 2.1 mi (9:31 / mi) +70m 8:38 / mi
weight:158.2lbs shoes: Hoka Challenger ATR

Stationary Bike (spin and regular) (stationary bike) 37:00 [3] 10.1 mi (3:40 / mi)

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

Sunday Mar 3, 2019 #

10 AM

Treadmill 20:00 [3] 2.2 mi (9:05 / mi) +65m 8:20 / mi
shoes: Hoka Challenger ATR

Stationary Bike (spin and regular) (stationary bike) 36:00 [3] 10.0 mi (3:36 / mi)

Gym workout (wts etc) (planks) 6:00 [3]

Friday Mar 1, 2019 #

10 AM

Treadmill 20:00 [3] 2.15 mi (9:18 / mi) +60m 8:34 / mi
shoes: Hoka Challenger ATR

Stationary Bike (spin and regular) (spin) 20:00 [3] 6.1 mi (3:17 / mi)

Gym workout (wts etc) (legs planks back) 15:00 [3]
weight:160.2lbs

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