Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 22, 2017:

	activity	#	time	miles		km		+m
	Swimming	4	2:38:08	4.71	(33:32)	7.59	(20:50)
	Road Biking	4	2:22:54	31.9	(4:29)	51.34	(2:47)	222
	muscle specific exercises	3	50:00
	Hiking	1	39:04	1.87	(20:54)	3.01	(12:59)	17
	Gym workout (wts etc)	1	21:00	6.07	(3:28)	9.77	(2:09)
	Total	11	6:51:06	44.55		71.7		239
averages - weight:154.8lbs

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Friday Apr 21, 2017 #

9 AM

Road Biking (specialized roubaix) 42:03 [3] 8.27 mi (5:05 / mi) +51m 4:59 / mi

to Y via Gateway with litter patrol . only about 6 pieces so went pretty quick

Road Biking (specialized roubaix) 34:10 [3] 8.55 mi (4:00 / mi) +56m 3:55 / mi

from Y to home via Gateway and N St paul

10 AM

Swimming 41:20 [3] 2.01 km (20:34 / km)
weight:154.8lbs

easy steady pace long swim
400y br
400y ba
600y fr
600y fr w fins
100y ba
100y fr

Wednesday Apr 19, 2017 #

10 AM

Road Biking (specialized roubaix) 29:43 [3] 7.42 mi (4:00 / mi) +53m 3:55 / mi

to Y and back . East wind

11 AM

muscle specific exercises (upper body) 15:00 [3]

Swimming 39:18 [3] 1.92 km (20:28 / km)
weight:154.9lbs

400br 221, 222,218,224
400ba 202,207,207,210
400fr 151,150
500fr w fins 133,141,137, 139,136,
then 600y fr alt fast, slow 129,145, 124,147, 125,141

Tuesday Apr 18, 2017 #

10 AM

Gym workout (wts etc) (stationary bike) 21:00 [3] 6.07 mi (3:28 / mi)

11 AM

muscle specific exercises 25:00 [3]

upper body , and planks

Swimming 38:15 1.83 km (20:55 / km)

300y br 222,221,222
300y ba 210,204,206
600y fr 142,151,142,152,150,148
3 x (100y fast + 100y slow ) fr w fins on 4 mins 120,151; 117,155; 117,151
100y br 215
100y fr 140

Monday Apr 17, 2017 #

Swimming 39:15 [3] 1.83 km (21:28 / km)
weight:154.6lbs

easy cruise day
600y br 217,219,219,223,225,224
600y fr 144,151,150,151,156,151
600y fr w fins 138,139,145,142,146,142
100y ba with fins legs only 212
100y fr 132

10 AM

Road Biking (trek rockhopper) 19:52 [3] 3.94 mi (5:03 / mi) +31m 4:55 / mi

to Y via KA trails

12 PM

Road Biking (trek rockhopper) 17:06 [3] 3.72 mi (4:36 / mi) +32m 4:29 / mi

from Y to home

Sunday Apr 16, 2017 #

10 AM

muscle specific exercises (arms) 10:00 [3]

arms and shoulder exercises with 20#ers at home

12 PM

Hiking 39:04 [2] 3.01 km (12:59 / km) +17m 12:38 / km

hike around KA with Lori on sunny Easter am

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