Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Mar 11, 2017:

	activity	#	time	miles		km		+m
	Hiking	1	3:57:23	9.15	(25:57)	14.73	(16:07)	259
	Orienteering	1	3:22:37	9.62	(21:04)	15.48	(13:05)	132	28 /	28c	100%
	Swimming	4	3:18:13	5.6	(35:25)	9.01	(22:00)
	muscle specific exercises	3	1:45:00
	Road Biking	1	1:18:48	7.46	(10:34)	12.01	(6:34)	34
	Gym workout (wts etc)	2	20:00	4.0		6.44
	Treadmill	1	16:00	1.3	(12:19)	2.09	(7:39)	20
	Total	9	14:18:01	37.13		59.75		445	28 /	28c	100%
averages - weight:161.1lbs

3:57

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Saturday Mar 11, 2017 #

1 PM

Hiking 3:57:23 [2] 9.15 mi (25:57 / mi) +259m 23:51 / mi
shoes: Boots (old)

Hike along trail by Gunflint Lake to the waterfalls. Clear and slightly breezy day with Lori, Mike and Julia, Pete and Julie, Vija and Julienn.

Long group soak in hot tub after

Friday Mar 10, 2017 #

8 AM

Swimming 47:38 [3] 2.19 km (21:45 / km)
weight:161.2lbs

200y br
200y ba
400 fr
800 fr w fins
200y ba legs w fins
100y br legs
500y fr

Thursday Mar 9, 2017 #

10 AM

Orienteering 2:16:08 [3] 10.06 km (13:32 / km) +102m 12:53 / km
spiked:21/21c shoes: Inov Oroc 340 - yellow

hanging tape and map updating on e section of Leb Hills for MNOC score O

Orienteering 1:06:29 [3] 5.42 km (12:16 / km) +30m 11:56 / km
spiked:7/7c shoes: Inov Oroc 340 - yellow

setting and map udpating at Leb Hills W side of E map . Lots of buckthorn has been removed and some very nice open woods . Crooked bridge has been removed pending replacement

Wednesday Mar 8, 2017 #

10 AM

Gym workout (wts etc) (bike) 15:00 [3] 4.0 mi (3:45 / mi)

muscle specific exercises 35:00 [3]

upper body and core workout (weights, machines , planks etc )

Swimming 47:07 [3] 2.2 km (21:25 / km)
weight:160.5lbs

200y br
200y ba
400y fr
800y fr w fins
200y legs only
500y free
100y br

Monday Mar 6, 2017 #

9 AM

Gym workout (wts etc) warm up/down (elliptical) 5:00 [3]

warmup

10 AM

muscle specific exercises 35:00 [3]

upper body and core exercises per sheet

Swimming 50:00 [3] 2.24 km (22:19 / km)
weight:161.6lbs

400y br
400y fr
800y fr w fins
200y ba w fins
200y br
400y fr
50y cooldown

Sunday Mar 5, 2017 #

Swimming 53:28 [3] 2.38 km (22:30 / km)

400y br
400y fr
800y fr w fins
200y br
200y

8 AM

muscle specific exercises 35:00 [3]

core and upper body exercises 3 sets of each per list
planks (1 min 15 with alt leg lifts, 1 min each side w 15 leg lifts)

Treadmill 16:00 [3] 1.3 mi (12:19 / mi) +20m 11:45 / mi
shoes: Hoka Challenger ATR

easy treadmill jog

4 PM

Road Biking (trek rockhopper) 1:18:48 [3] 7.46 mi (10:34 / mi) +34m 10:25 / mi

gateway trail trash pickup ...lots of it from the winter slobs about 25 lbs picked up

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