Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Sep 10, 2016:

	activity	#	time	miles		km		+m
	Swimming	5	2:39:50	5.03	(31:45)	8.1	(19:44)
	Kayaking	1	1:57:45	8.57	(13:44)	13.79	(8:32)
	Road Biking	1	1:19:25	21.65	(3:40)	34.84	(2:17)	175
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Hiking	1	33:54	1.69	(20:03)	2.72	(12:28)	24
	Trail running	1	19:17	2.36	(8:11)	3.79	(5:05)	84
	Total	10	7:50:11	39.3		63.25		283
averages - weight:155.2lbs

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Saturday Sep 10, 2016 #

10 AM

Kayaking (Necky 14) 1:57:45 [3] 8.57 mi (13:44 / mi)

on the kettle from Sandstone to hwy 48 with Phil Stromme.

Beautiful early fall day with sun and clouds, Wind was initially in our face then switched to NW .

Flow was a nice 980 cfs and rapids were active and waves large (had to pump out after each rapids section) . Good fun outing

GPS track short 0.5 mi since i forgot to turn it on again after our stop

Friday Sep 9, 2016 #

11 AM

Swimming 32:00 [3] 1.6 km (20:00 / km)

WSP outdoor with L . Overcast day
easy cruise
600m free 1227
600m w fins 1130
400m free/fins,ba, fly mix

Thursday Sep 8, 2016 #

10 AM

Trail running 19:17 [4] 3.79 km (5:05 / km) +84m 4:35 / km
shoes: Hoka Challenger ATR

cool dryer sunny morning after 2 soggy days. New PR by 0:01 of 19:17

average cadence 168 spm, length 1.17m

12 PM

Swimming 40:50 [3] 2.1 km (19:27 / km)
weight:152.5lbs

at WSP Y with L
1000m free 151,159,159,200,159,158,202,202,204,156 1953
1000m fr w fins 144,148,150,153,153153,155,156,153,153,151 1841
100m ba w fins

2 PM

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