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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jun 6, 2009:

activity # timemileskm+m
  Orienteering3 3:01:57 12.78(14:14) 20.57(8:51) 6051 /53c96%
  Swimming6 2:03:56 3.73(33:15) 6.0(20:39)
  Road Biking2 1:30:00 20.61(4:22) 33.17(2:43) 110
  Hiking2 52:00 2.98(17:26) 4.8(10:50)
  Balance ball work out2 40:00
  Total7 8:07:53 40.1 64.54 17051 /53c96%

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Saturday Jun 6, 2009 #

Event: MNOC - Lake Elmo Park Reserve
 

Balance ball work out (lower body) 20:00 [3]

Orienteering long 1:25:50 [3] *** 10.57 km (8:07 / km) +40m 7:58 / km
spiked:14/16c shoes: Salomon wings black

W Mass style Score O at lake elmo ; first rain after about 4 weeks ; grass was very wet and surprisingly cold. Grass wasn't that high so it was good for cross country running (especially in areas that had been burnt off this spring). Buckthorn was fully leafed out and controls in several locations were too hidden in patches of it . Absolutely soaked by the time is was done.

my route: cross country to 301 to 302 to 311 (buckthorn around control never did see a boulder) - trail thru horse camp to 306 - 308 (in buckthorn) 309 due w to 315 (in buckthorn)- NW and round to 314 - 312 -313 (in buckthorn) - trail to 316 - back NW and trail most of the way to 307 - 304 (in buckthorn) - 305- 303 - 310 (in thick buckthorn) - finish

Friday Jun 5, 2009 #

Swimming 20:56 [3] 1.0 km (20:56 / km)

500 mfr + 150 ba +150 br + 200m free early swim

Thursday Jun 4, 2009 #

Swimming 21:00 [3] 1.0 km (21:00 / km)

500m fr + 150 ba + 150 br + 200 fr ...early swim at Y (cool air, warm pool)

Hiking 32:00 [1] 3.0 km (10:40 / km)

Battle creek S asphlat loop at lunchtime

Road Biking 55:00 [3] 21.1 km (2:36 / km) +80m 2:33 / km

gateway tr - 96 and back via hills

Wednesday Jun 3, 2009 #

Swimming 21:00 [2] 1.0 km (21:00 / km)

early swim at Y 500mfr + 150 br + 150 ba + 200m fr

Hiking 20:00 [2] 1.8 km (11:07 / km)

lunchtime hike at BCreek

Balance ball work out (abs) 20:00 [3]

Tuesday Jun 2, 2009 #

Swimming 20:00 [2] 1.0 km (20:00 / km)

500 m fr + 150 br + 150 ba + 200 m free ; early swim at Y

Orienteering 56:07 intensity: (45:00 @3) + (11:07 @4) *** 7.0 km (8:01 / km) +20m 7:54 / km
spiked:18/18c shoes: Salomon wings black

Fun OTNT at Rice Creek trails in Shoreview. Nice open area using an aerial photo. Perfect running temperature good turnout (17).

Adventure Run - Splits

Monday Jun 1, 2009 #

Swimming 16:00 [2] 0.8 km (20:00 / km)

swim before work at Y. cool air , warm steaming pool . 500m fr + 150 m br + 150 m ba

Orienteering (setting) 40:00 [2] *** 3.0 km (13:20 / km)
spiked:19/19c

setting new RAMS poc

Sunday May 31, 2009 #

Swimming 25:00 [2] 1.2 km (20:50 / km)

900 m fr , 300 m br at Y w/L

Road Biking 35:00 [2] 7.5 mi (4:40 / mi) +30m 4:37 / mi

Bike to Y and back w/L

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