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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jan 31, 2015:

activity # timemileskm+m
  Swimming3 1:29:50 2.64(34:01) 4.25(21:08)
  Gym workout (wts etc)2 1:10:00 19.3(3:38) 31.06(2:15)
  Hiking1 53:00 2.19(24:12) 3.52(15:02) 80
  Orienteering1 40:00 2.17(18:24) 3.5(11:26)13 /13c100%
  Treadmill1 25:00 3.0(8:20) 4.83(5:11) 80
  muscle specific exercises1 10:00
  Total6 4:47:50 29.31 47.16 16013 /13c100%
averages - weight:158.6lbs

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SuMoTuWeThFrSa

Saturday Jan 31, 2015 #

2 PM

Orienteering 40:00 [2] *** 3.5 km (11:26 / km)
spiked:13/13c

Control retrieval for S half of Mnoc loppet 60 min score O at Wirth park
4 PM

Gym workout (wts etc) (Stationary bike) 35:00 [3] 9.3 mi (3:46 / mi)

Swimming 15:50 [3] 0.8 km (19:47 / km)
weight:157.5lbs

600 m fr
200m br

Friday Jan 30, 2015 #

8 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)
weight:160.5lbs

Tuesday Jan 27, 2015 #

5 PM

Hiking (map updating) 53:00 [3] 3.52 km (15:02 / km) +80m 13:30 / km

at Wirth park doing some map updates for MNOC Loppet event with Pete W and Julia

Sunday Jan 25, 2015 #

8 AM

Gym workout (wts etc) (Stationary bike) 35:00 [3] 10.0 mi (3:30 / mi)

9 AM

Treadmill 25:00 [4] 3.0 mi (8:20 / mi) +80m 7:42 / mi

muscle specific exercises (Planks stretches sit-ups ) 10:00 [3]

Swimming 36:00 [3] 1.63 km (22:09 / km)
weight:157.9lbs

600y warm up br ba fr
800y w fins alt fast and slow 100s on 2 min (1:16,1:16,1:18,1:18)
400y warm down

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