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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Sep 10, 2011:

activity # timemileskm+m
  Kayaking1 2:20:00 13.0(10:46) 20.92(6:42)
  Swimming4 1:50:53 3.29(33:40) 5.3(20:55)
  Orienteering2 1:42:23 8.6(11:54) 13.84(7:24) 20043 /44c97%
  Road Biking1 1:25:00 19.0(4:28) 30.58(2:47) 50
  Mtn Biking1 1:16:00 19.13(3:58) 30.79(2:28) 124
  Gym workout (wts etc)1 15:00
  Total9 8:49:16 63.03 101.44 37443 /44c97%
averages - weight:153.4lbs

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SuMoTuWeThFrSa

Saturday Sep 10, 2011 #

Event: MNOC - Chester Woods County Park
 
1 PM

Orienteering 1:07:14 [4] *** 8.63 km (7:48 / km) +137m 7:13 / km
spiked:14/15c shoes: Salomon wings black

C • Achilles 2

red - Splits

Friday Sep 9, 2011 #

5 PM

Swimming 18:53 [3] 1.0 km (18:53 / km)
weight:154.2lbs

1000m fr 1853

Thursday Sep 8, 2011 #

6 PM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:154lbs

200m br (500)+ 1000m fr (2000)

Wednesday Sep 7, 2011 #

12 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)
weight:152.4lbs

200m br warm up 1000m fr (1900) , 100m br , 100 m ba , 200 m fr

Tuesday Sep 6, 2011 #

6 PM

Orienteering 11:46 [3] 1.8 km (6:32 / km) +29m 6:03 / km
spiked:14/14c

OTNT Snail lake sprint 1; verry nice use of a small park

Orienteering 10:49 [3] 1.52 km (7:08 / km) +20m 6:41 / km
spiked:15/15c

OTNT snail lake sprint 2

Orienteering 12:34 [3] 1.9 km (6:37 / km) +14m 6:23 / km

OTNT snail lake score O had to visit controls in odd/even sequence

Sprint 1 - Splits

Sprint 2 - Splits

Monday Sep 5, 2011 #

9 AM

Mtn Biking 1:16:00 intensity: (46:00 @3) + (30:00 @4) 19.13 mi (3:58 / mi) +124m 3:54 / mi

Bike to Pine point and back
12 PM

Gym workout (wts etc) 15:00 [2]

misc upper body machine

Swimming 33:00 [3] 1.5 km (22:00 / km)
weight:153.2lbs

3 x (100m fr+ 100mbr), 3 x (100m fr, 100 m ba, 100m br) slow and steady

Sunday Sep 4, 2011 #

10 AM

Road Biking 1:25:00 [3] 19.0 mi (4:28 / mi) +50m 4:26 / mi

Kayak bike shuttle against strong NW wind : Sunrise to Stevens Cr
12 PM

Kayaking 2:20:00 [3] 13.0 mi (10:46 / mi)

StevensCr - Sunrise : sun came out and it was quite warm (if paddling hard) . Flow 3220 cfs at Taylors falls

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