Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Dec 17, 2016:

	activity	#	time	miles		km		+m
	Orienteering	1	1:37:34	5.96	(16:22)	9.59	(10:10)	207	15 /	15c	100%
	Swimming	2	49:36	1.48	(33:35)	2.38	(20:52)
	Treadmill	1	20:20	2.25	(9:02)	3.62	(5:37)	35
	Gym workout (wts etc)	1	10:00
	Total	4	2:57:30	9.69		15.59		242	15 /	15c	100%
averages - weight:157lbs

1:37

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Friday Dec 16, 2016 #

10 AM

Swimming 19:15 [3] 0.91 km (21:04 / km)
weight:158.2lbs

200y fr 100y ba, 200y fr 100y ba 1125
200y br legs only
2 x 100y sprint on 2 mins : 124, 129

Thursday Dec 15, 2016 #

10 AM

Treadmill 20:20 [3] 2.25 mi (9:02 / mi) +35m 8:37 / mi
ahr:115 max:125 weight:156.4lbs shoes: Hoka Challenger ATR

1% grade 915 pace 1st pace speeding up to 830 1-1.75 and 8 for last 0.25 2 miles in 1804

Gym workout (wts etc) 10:00 [3]

back , planks , balance exercises

Wednesday Dec 14, 2016 #

10 AM

Swimming 30:21 [3] 1.46 km (20:45 / km)
weight:156.5lbs

800y (alt 100 fr , 100ba)
600y w fins
100 y ba legs only w fins
100y sprint free 125

Sunday Dec 11, 2016 #

Event: QOC Balls Bluff

10 AM

Orienteering 54:58 [4] *** 6.7 km (8:13 / km) +133m 7:28 / km
spiked:11/11c shoes: Salomon XA black

Quantico OC Balls Bluff meet - with Gillie and George. Gillie went out on Yellow and George on Orange. Chilly wind and little to no sun .

Green course- reentrant bluff terrain in vert nice open woods . Good run

Orienteering 23:49 [3] 1.23 mi (19:22 / mi) +37m 17:43 / mi
spiked:3/3c shoes: Salomon XA black

warm down run backtracking the Orange course looking for George

Orienteering 18:47 [3] 0.92 km (20:29 / km) +38m 16:58 / km
spiked:1/1c shoes: Salomon XA black

with George controls 10 and 11 on the orange

Green - Splits

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