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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Feb 4, 2017:

activity # timemileskm+m
  Orienteering1 1:16:06 2.68(28:24) 4.31(17:39) 413 /3c100%
  muscle specific exercises2 1:00:00
  Hiking2 55:00 2.85(19:18) 4.59(11:59)
  Treadmill2 44:00 4.5(9:47) 7.24(6:05) 75
  Gym workout (wts etc)1 10:00 3.0(3:20) 4.83(2:04)
  Total6 4:05:06 13.03 20.97 1163 /3c100%
averages - weight:160.3lbs

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Saturday Feb 4, 2017 #

1 PM

Orienteering 1:04:06 [2] 3.04 km (21:04 / km) +16m 20:31 / km

taking photos around the MNOC loppet 90 min score O

Orienteering 12:00 [3] 0.79 mi (15:12 / mi) +24m 13:52 / mi
spiked:3/3c

control pick up in wirth 3 controls for the MNOC loppet

Friday Feb 3, 2017 #

1 PM

Hiking 30:00 [2] 1.6 mi (18:45 / mi)

brisk walk around Lake Como w/ L after lunch

Thursday Feb 2, 2017 #

8 AM

Hiking 25:00 [1] 1.25 mi (20:00 / mi)

hike to coffee shop and back

Wednesday Feb 1, 2017 #

9 AM

Treadmill 22:30 [3] 2.25 mi (10:00 / mi) +40m 9:29 / mi
weight:159.5lbs shoes: Hoka Challenger ATR

muscle specific exercises 20:00 [3]

shortened set of exercises for upper body strength
planks
10 AM

Gym workout (wts etc) (stationary bike) 10:00 [3] 3.0 mi (3:20 / mi)

Sunday Jan 29, 2017 #

9 AM

Treadmill 21:30 [3] 2.25 mi (9:33 / mi) +35m 9:07 / mi
ahr:125 max:132 weight:161lbs shoes: Hoka Challenger ATR

muscle specific exercises 40:00 [3]

full sets of upper body strength building for elbow issue
core strength exercises
planks

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