Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Nov 29, 2014:

	activity	#	time	miles		km		+m
	Swimming	6	3:12:00	6.3	(30:28)	10.14	(18:56)
	Mtn Biking	1	2:45:00	20.0	(8:15)	32.19	(5:08)
	Trail running	4	2:34:12	13.54	(11:23)	21.79	(7:05)	61
	Gym workout (wts etc)	3	1:46:00	25.5	(4:09)	41.04	(2:35)
	Misc Outdoor activities ( sailing , etc)	1	15:00
	Treadmill	1	12:00	1.3	(9:14)	2.09	(5:44)	30
	muscle specific exercises	1	10:00
	Total	15	10:54:12	66.64		107.25		91
averages - weight:156.6lbs

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Saturday Nov 29, 2014 #

3 PM

Trail running (winter) 41:13 [3] 6.07 km (6:47 / km) +5m 6:46 / km
shoes: Ice bugs

-warm day 35 deg sunny and 2" snow on the ground so went for run on Lake Elmo winter hiking loop (did 2 loops of the lollipop section)

4 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)

easy swim at downtown Y on way back from LElmo

Friday Nov 28, 2014 #

10 AM

Mtn Biking (snow covered trails) 2:45:00 [3] 20.0 mi (8:15 / mi)

2014 Turkey Burner with Brian, Pete C, Mike C, Scott Erl. , Molly and Justin, Dave and Chris

Started at Victoria MN with bike ride to Spring Peeper and run around the trails at the Arboretum. Then biking via trails to S and E . About 3" of snow on the trails. Temperature is teens and then low20's . Fun ride thanks Brian

11 AM

Trail running 50:00 [3] 4.0 mi (12:30 / mi)

trails around the arb starting at Spring Peeper

Thursday Nov 27, 2014 #

8 AM

Gym workout (wts etc) (stationary bike) 36:00 [3] 8.5 mi (4:14 / mi)

9 AM

Treadmill 12:00 [3] 1.3 mi (9:14 / mi) +30m 8:37 / mi
max:135

Swimming 33:00 [3] 1.62 mi (20:19 / mi)
weight:156.5lbs

warm up 600 y 10:57
200y legs only
400y w/fins 5:58
600 y

Wednesday Nov 26, 2014 #

8 AM

Gym workout (wts etc) (stationary bike) 35:00 [3] 8.5 mi (4:07 / mi)

9 AM

Swimming 34:00 [3] 1.63 km (20:55 / km)
weight:156.6lbs

warm up 600 y 10:47
200 y legs only br
400y fr w/fins 6:02
600y fr

2 PM

Misc Outdoor activities ( sailing , etc) (snow shovelling) 15:00 [2]

Tuesday Nov 25, 2014 #

8 AM

Gym workout (wts etc) (Stationary bike) 35:00 [3] 8.5 mi (4:07 / mi)

muscle specific exercises (Planks) 10:00 [3]

9 AM

Swimming 36:00 1.63 km (22:09 / km)

600y warm up
4x (100y sprint 1:17,1:15,1:16,1.13 + 200y slow) on 6 mins

Monday Nov 24, 2014 #

8 AM

Swimming 36:00 1.63 km (22:09 / km)
weight:156lbs

600y warm up. 10:57
5 x (100y sprint 1:17,1:19,1:17,1:16,1:17 ,100y slow alternates on 4 mins w fins)
150 y legs only
50y free sprint 0:37

3 PM

Trail running 38:43 [3] 5.86 km (6:37 / km) +35m 6:25 / km
shoes: Ice bugs

afternoon run around Tamarack Nature Center (outer trail and middle loop). They have been active and removed more buckthorn and some of the pine trees . O Map updated. Trails were slightly snow covered (refrozen slush mostly under 1/2" fo fresh new snow)

note; trail from parking lot to SE marsh was underwater but frozen over

Sunday Nov 23, 2014 #

8 AM

Trail running 24:16 [3] 3.43 km (7:05 / km) +21m 6:52 / km
shoes: Ice bugs

warm and very foggy morning 46 deg F with sloppy wet snow (2") or hard ice underfoot . Put on the icebugs and didn't slide too much.

Buckthorn removal at Katharine Abbott park looks complete. They have had large crew out here again this fall . Time to update the map and have a night O there

Garmin was slow to initiate so trackpoints are off

9 AM

Swimming 33:00 [3] 1.65 km (20:00 / km)
weight:157.3lbs

easy cruise 600 y free 1100
1200y 4 x (200y free wfins, 100 y back or fly)

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