Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 24, 2010:

activity	#	time	miles		km		+m
Orienteering	4	2:42:13	10.5	(15:27)	16.9	(9:36)	405	28 /	33c	84%
Balance ball work out	4	1:20:00
Hiking	3	1:19:00	4.97	(15:54)	8.0	(9:53)
Road Biking	1	1:00:00	14.0	(4:17)	22.53	(2:40)	120
Mtn Biking	2	59:00	8.08	(7:18)	13.0	(4:32)	240
Trail running	1	15:00	0.93	(16:06)	1.5	(10:00)
Road running	1	15:00	1.55	(9:39)	2.5	(6:00)
muscle specific exercises	2	10:00
Total	15	8:00:13	40.04		64.43		765	28 /	33c	84%

2:06

0:00

» now

Saturday Apr 24, 2010 #

8 AM

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

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

5 PM

Road Biking 1:00:00 [3] 14.0 mi (4:17 / mi) +120m 4:10 / mi

PS- Gateway - 96 (litter patrol Jewel- 96- 5 pcs) back via hills and KA park

Friday Apr 23, 2010 #

6 PM

Mtn Biking 40:00 [3] 8.0 km (5:00 / km) +120m 4:39 / km

5 laps (fig 8) around KA, then hills around the park .. stayed close to home since it looked like rain

Thursday Apr 22, 2010 #

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

7 AM

Balance ball work out (abs) 20:00 [1]

12 PM

Hiking 25:00 [1] 2.5 km (10:00 / km)

Battle creek and 3M Campus

Tuesday Apr 20, 2010 #

12 PM

Hiking 20:00 [1] 2.0 km (10:00 / km)

fast hike around B Creek at lunchtime

6 PM

Orienteering 1:01:00 *** 6.1 km (10:00 / km) +180m 8:43 / km
spiked:8/10c shoes: Salomon wings bright green

Leb Hills W (E-section) Hub and spoke O set by Mike and Julia. Old map lacking trails and lots of major veg changes. Pretty thick in places. Underlying terrain has a lot of contour detail and the trail system is complex. This was my first time on the map and it is an interesting location (small).

Didn't have time to do all 12 controls . NW section was thick and a challenge tough - contours only in thick green . Some hillsides were totally white woods (soil and leaf debirs kept buckthorn away ?) . Thanks Mike and Julia !

Road running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Salomon wings bright green

8 PM

Orienteering (retrieval) 10:00 [1] *** 1.1 km (9:05 / km)
spiked:0/2c shoes: Salomon wings bright green

contours only in thick buckthorn on NW section of E half of Leb Hills W map. wandered around ....

Monday Apr 19, 2010 #

7 AM

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

12 PM

Hiking 34:00 [1] 3.5 km (9:43 / km)

Battle creek lunchtime S loop - they have done some burning on the prairie in E of park .. some new small boulders exposed

6 PM

Mtn Biking hills 19:00 [4] 5.0 km (3:48 / km) +120m 3:24 / km

5 small loops at KA plus 3 more hills

Sunday Apr 18, 2010 #

Event: MNOC - William O'Brien State Park

8 AM

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

2 PM

Trail running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Salomon wings bright green

jog out tot remote start at WOB

Orienteering race 1:01:13 [3] *** 7.2 km (8:30 / km) +185m 7:32 / km
spiked:16/17c shoes: Salomon wings bright green

good run at WOB on nice courses set by Carl N. New map ( W of RR tracks) was a great improvement (new contours + some small reentrants and ditches (e.g 12 on RED).

Pretty solid run.. minor bobble on #2 . Slow start (should have run round on trail but took stream instead (cost me 45 seconds). Started last but caught Molly at #2 , Justin and Tom by leg #3. A small amount of pack running but we mostly did our own thing trying to get advantage. Tom fell back after 11, Justin drew away on 14 - 15 trail run. Moderately scratchy with brambles .

4 PM

Orienteering (control retrieval) 30:00 [2] *** 2.5 km (12:00 / km) +40m 11:07 / km
spiked:4/4c shoes: Salomon wings bright green

Red - Splits

« Earlier | Later »