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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending May 8, 2010:

activity # timemileskm+m
  Road Biking3 3:53:00 53.0(4:24) 85.29(2:44) 160
  Kayaking1 2:59:00 10.0(17:54) 16.09(11:07)
  Trail running4 2:25:00 14.58(9:57) 23.47(6:11) 504 /4c100%
  Misc Outdoor activities ( sailing , etc)1 2:00:00
  Orienteering2 1:45:00 5.9(17:47) 9.5(11:03) 150
  Balance ball work out2 40:00
  Hiking1 35:00 2.17(16:06) 3.5(10:00)
  muscle specific exercises1 5:00
  Total14 14:22:00 85.66 137.86 3604 /4c100%

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Saturday May 8, 2010 #

Event: Wild Adventure Race Spring Thaw 12-Hr
 
6 AM

Trail running race 1:29:00 [4] ** 9.0 mi (9:53 / mi)
spiked:4/4c shoes: Salomon wings bright green

Leg 1 of Wild AR - a fast run with packs from Wild River state park to Sunrise Ferry Landing. Gnome Hunters in hot pursuit of Wedali
8 AM

Kayaking race (inflatable) 2:59:00 [4] 10.0 mi (17:54 / mi)

leg 2 of Wild 12 hr - kayak 1 mile upstream and into wind from Sunrise Ferry landing and the down past Nevers Dam to Wild River SP landing w/ Kelly B . Strong wind from NW. Solidly in 2nd place about 15 min behind Wedali
10 AM

Trail running race 30:00 [4] 2.6 mi (11:32 / mi)
shoes: Salomon wings bright green

leg 3 of Wild 12 hr - fast run back to TA via trails and CP-8 (N of landing)
11 AM

Road Biking race (mtn bike) 1:10:00 [4] 15.0 mi (4:40 / mi)

leg 4 of Wild 12 hr - bike S and then to Taylors Falls , Interstate park
1 PM

Orienteering race 45:00 [3] 2.5 km (18:00 / km) +100m 15:00 / km
shoes: Salomon wings bright green

leg 4- simple score O at Interstate State park -
2 PM

Road Biking race (mtn bike) 1:08:00 [4] 14.0 mi (4:51 / mi) +100m 4:45 / mi

Final leg of wild 12 hr ..Brian had to fix a broken chain so we ahd about 20 mins delay then bike back into strong wind along 16 from Interstate Park (wi) to Wild River and finish. Did a lot of towing duty ; we had a good train going ( 4 groups of 2) and the miles flew by.

Finished with Gnome Hunters (2 teams - Brian, Ian, Val and Kelly; Pete, Nick, Corey and Rick) ) in 3rd equal place for a total time of 9hrs 15 . A great fun group that worked well together

Friday May 7, 2010 #

7 AM

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

raining out so abandoned thought of a run and stayed inside

Thursday May 6, 2010 #

7 AM

Trail running 16:00 [3] 2.8 km (5:43 / km) +50m 5:15 / km
shoes: salomon xa pro w inserts

KA run before breakfast with hills
C • Hi! 13
C • 1

Tuesday May 4, 2010 #

12 PM

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

battle creek loop at lunchtime
6 PM

Trail running 10:00 [4] 2.0 km (5:00 / km)
shoes: Salomon wings bright green

OTNT shuttle running exercise on N side of BCreek in some very nice open woods ( a few downfalls but no buckthorn (to much leaf litter ? soil? )
7 PM

Orienteering (corridor O ) 1:00:00 [3] *** 7.0 km (8:34 / km) +50m 8:17 / km
shoes: Salomon wings bright green

corridor O exercise with OTNT at BCreek set by Todd. excellent exercise that took us all around the park and enforced 100% map contact. Also avoided the thick areas (only had about 100 m of buckthorn thrashing) . Started to rain at end and map disintegrated so didn't do the final 500 m

Monday May 3, 2010 #

7 AM

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

muscle specific exercises (l shoulder) 5:00 [2]

Sunday May 2, 2010 #

7 AM

Road Biking 1:35:00 [3] 24.0 mi (3:58 / mi) +60m 3:56 / mi

Minnehaha Falls to Mendota Br- St Paul - Hidden Falls and back to Minnehaha Falls with Brian and Rick
1 PM

Misc Outdoor activities ( sailing , etc) 2:00:00 [1]

mammoth session (all afternoon) of yard work - speed mowing, spreading mulch, weeding , more weeding ...

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