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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 17, 2010:

activity # timemileskm+m
  Misc Outdoor activities ( sailing , etc)1 1:30:00
  Road Biking1 1:30:00 19.0(4:44) 30.58(2:57) 600
  Mtn Biking1 1:30:00 11.18(8:03) 18.0(5:00) 200
  Orienteering1 1:30:00 2.49(36:13) 4.0(22:30) 12029 /29c100%
  Balance ball work out3 55:00
  Street Orienteering1 44:00 4.8(9:10) 7.72(5:42) 7010 /11c90%
  Trail running1 21:16 2.17(9:47) 3.5(6:05) 60
  Hiking1 20:00 1.5(13:20) 2.41(8:17)
  Total9 8:20:16 41.15 66.22 105039 /40c97%

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Saturday Apr 17, 2010 #

7 AM

Balance ball work out (stretching) 15:00 [1]

10 AM

Misc Outdoor activities ( sailing , etc) (yard work raking) 1:30:00 [1]

spent most of the day doing yard work clean up - lots of bending , raking , hauling etc at Wirth park (2 1/2 hrs) with REI/MNOC crew for Earth day clean up then at home 3hrs ....
6 PM

Trail running 21:16 [3] 3.5 km (6:05 / km) +60m 5:36 / km
shoes: Salomon wings bright green

KA run to loosen up - 301 out , 739 , 739 (big loop) , 256 back

Friday Apr 16, 2010 #

6 AM

Road Biking hills 1:30:00 intensity: (20:00 @2) + (50:00 @3) + (20:00 @4) 19.0 mi (4:44 / mi) +600m 4:19 / mi

nice early am P4P ride by Ford Dam etc with Rick, Brian and Erin - cool with strong NW wind later on had to bail out at only 20 hills to get to 8 am work meeting so didn't do the full "prescription" prescribed by Dr Brian.

Wednesday Apr 14, 2010 #

4 PM

Hiking 20:00 [1] 1.5 mi (13:20 / mi)

brisk walk back from Twins game at new Target Field to car . Past the very forlorn looking metrodome and associated Twin's memorabilia store .

Tuesday Apr 13, 2010 #

7 AM

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

7 PM

Street Orienteering 44:00 [3] * 4.8 mi (9:10 / mi) +70m 8:46 / mi
spiked:10/11c shoes: Salomon wings bright green

Cake O ONTNT in Mpls for Ellen F and Mike C's joint birthday . Fun running in a new neighborhood.

Sunday Apr 11, 2010 #

8 AM

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

10 AM

Mtn Biking 1:30:00 [3] 18.0 km (5:00 / km) +200m 4:44 / km

biking around River Bend checking the map, visiting control points, and then a cruise round the whole park to finish off

Orienteering (setting and map updating) 1:30:00 [1] *** 4.0 km (22:30 / km) +120m 19:34 / km
spiked:29/29c shoes: Salomon wings bright green

checking controls and map (using mtn bike on trails) at Riverbend.

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