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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Dec 31, 2011:

activity # timemileskm+m
  Orienteering4 3:22:23 10.85(18:40) 17.45(11:36) 38519 /19c100%
  Swimming5 2:48:58 4.88(34:38) 7.85(21:31)
  Mtn Biking2 1:37:02 18.8(5:10) 30.25(3:12) 123
  Balance ball work out1 35:00
  Gym workout (wts etc)1 22:00
  Road Biking1 21:54 4.55(4:49) 7.33(2:59) 20
  Trail running1 17:25 1.9(9:10) 3.06(5:42) 21
  Total11 9:24:42 40.97 65.94 54919 /19c100%
averages - weight:150.5lbs

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Saturday Dec 31, 2011 #

9 AM

Balance ball work out (ABS) 35:00 [1]

balance ball + AT stretches and exercises
1 PM

Orienteering 56:43 [4] 5.3 km (10:42 / km) +262m 8:35 / km
spiked:15/15c shoes: Inov Oroc 340 - yellow

ONTN Afton set by Erin. Pete W, Darryn, Jim and I . Nice warm day ~40 F . We started at park entrance office and finished at top of the steps up the bluff to the main parking lot. Nice course with lots of route choices to be made (balancing climb vs distance) . The Innov Oroc 340's worked very well and had an awesome grip on the steep ups and downs. 6.8 k actual.
Thanks Erin for the red course and the lasagne course afterwards
C • nice run and the +15 challenge 3
5 PM

Swimming 34:00 [3] 1.65 km (20:36 / km)
weight:150.4lbs

5 x (100m br + 100m ba + 100mfr) + warmdown

Friday Dec 30, 2011 #

8 AM

Swimming 35:58 intensity: (4:00 @2) + (24:30 @3) + (7:28 @4) 1.6 km (22:29 / km)

5 * (100br+100ba + sprint100fr (128 127 128 127 125)+ warmdown incl 25bfly
2 PM

Mtn Biking 1:00:40 [3] 17.89 km (3:23 / km) +83m 3:19 / km

at Lake Elmo on the frozen snowless trails

Road Biking 21:54 [3] 7.33 km (2:59 / km) +20m 2:57 / km

black top trails around NE part of L Elmo

Orienteering (memory O) 23:59 [2] *** 2.33 km (10:18 / km) +32m 9:38 / km
spiked:4/4c

checking controls at LE POC; posts W and D have been correctly moved; Y still needs to be pounded into the ground

Thursday Dec 29, 2011 #

8 AM

Swimming 38:00 [3] 1.8 km (21:07 / km)

6 *(100br + 100ba +100fr)(3406) + warmdown incl25bfly

Wednesday Dec 28, 2011 #

12 PM

Orienteering (map update) 1:26:41 [2] 7.33 km (11:50 / km) +58m 11:23 / km
shoes: Inov Oroc 340 - yellow

at Tamarack updating the map

Trail running 17:25 [3] 3.06 km (5:42 / km) +21m 5:30 / km
shoes: Inov Oroc 340 - yellow

trail run around Tamarack

Tuesday Dec 27, 2011 #

11 AM

Orienteering 35:00 [2] 2.5 km (14:00 / km) +33m 13:08 / km

Lake Elmo POC - flagging of revised points D and W . Checked on X , M and Y (fallen over) . Beautiful warm day ~ 39 degrees
1 PM

Swimming 36:00 [3] 1.6 km (22:30 / km)
weight:150.6lbs

8 x (100 br + 100 fr) + warmdown incl 25 fly

Monday Dec 26, 2011 #

9 AM

Gym workout (wts etc) 22:00 [3]
ahr:100 max:130

Stationary bike 22min

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

6 x(100 br + 100fr)+ warmdown

Sunday Dec 25, 2011 #

11 AM

Mtn Biking 36:22 intensity: (5:00 @1) + (12:51 @2) + (11:50 @3) + (6:12 @4) + (29 @5) 12.36 km (2:57 / km) +40m 2:54 / km
ahr:135 max:161

random trails around KA with some hill work

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