Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 3, 2010:

activity	#	time	miles		km		+m
Road Biking	2	2:49:00	41.9	(4:02)	67.43	(2:30)	370
Orienteering	3	1:31:37	6.79	(13:29)	10.93	(8:23)	195	19 /	20c	95%
Hiking	1	35:00	2.17	(16:06)	3.5	(10:00)
Balance ball work out	1	20:00
muscle specific exercises	1	5:00
Total	8	5:20:37	50.87		81.86		565	19 /	20c	95%

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Saturday Apr 3, 2010 #

Event: MNOC - Terrace Oaks Park

8 AM

muscle specific exercises (L shoulder) 5:00 [1]

2 PM

Orienteering race 26:37 [4] 3.23 km (8:14 / km) +95m 7:11 / km
shoes: Salomon wings bright green

Terrace Oaks meet- heel causing some issues so just ran brown. poor exit from #4 cost me about 2 mins (was running without compass for practice)

Brown - Splits

Thursday Apr 1, 2010 #

7 AM

Balance ball work out (lower body) 20:00 [2]

Wednesday Mar 31, 2010 #

6 PM

Road Biking 54:00 [3] 12.9 mi (4:11 / mi) +120m 4:04 / mi

after work bike to Hwy 96 via PSprings and Gateway, back via hills and through KA

Tuesday Mar 30, 2010 #

7 PM

Orienteering 55:00 [3] *** 6.2 km (8:52 / km) +100m 8:13 / km
spiked:19/20c shoes: Salomon wings bright green

OTNT at tierney's woods. Ran without compass reading terrain only. Felt warm and very dry (since it was a balmy 70 deg) . Ran avoiding trails . Nice course set by Todd with long legs crisscrossing the park

8 PM

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Salomon wings bright green

picking up controls

Monday Mar 29, 2010 #

12 PM

Hiking 35:00 [2] 3.5 km (10:00 / km)

battle crk lunchtime walk

Sunday Mar 28, 2010 #

3 PM

Road Biking (mtn bike) 1:55:00 [3] 29.0 mi (3:58 / mi) +250m 3:52 / mi

Stillwater and back via Pine Spr - Gateway - 96 - downtown to 2nd street hill (up and back down) to Myrtle St hill - hwy 12 - Gateway - PineSpr- KA -home
Nice 55 deg day bright sunshine slight wind

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