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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Road Biking3 3:08:45 33.9(5:34) 54.56(3:28) 112
  Swimming2 1:13:30 2.13(34:33) 3.42(21:28)
  Orienteering1 1:07:47 4.78(14:11) 7.69(8:49) 10811 /11c100%
  muscle specific exercises1 45:00
  Trail running2 39:01 3.65(10:41) 5.87(6:39) 80
  Misc Outdoor activities ( sailing , etc)1 30:00
  Hiking1 25:20 1.07(23:41) 1.72(14:43) 37
  Mtn Biking1 20:36 3.39(6:05) 5.46(3:47) 11
  Total11 8:09:59 48.92 78.72 34611 /11c100%
averages - weight:152.4lbs

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Sunday May 14, 2017 #

Event: QOC Rosaryville
 
10 AM

Orienteering race 1:07:47 [3] *** 4.78 mi (14:11 / mi) +108m 13:15 / mi
spiked:11/11c shoes: Salomon XA black

Quantico Rosaryville state park meet. Pleasant temperature at the start; a lot of rain recently . Map had a lot of green in some areas that I tried to avoid as much as possible. Steady and low risk run .

2nd place on green

Route gadget at: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Trail running warm up/down 7:20 [3] 0.54 mi (13:35 / mi)
shoes: Salomon XA black

warm down jog

Green - Splits

Saturday May 13, 2017 #

9 AM

Road Biking (trek rockhopper) 1:30:14 [3] 13.19 mi (6:50 / mi) +25m 6:48 / mi

with Lori at Cuyahoga National park on S side of Cleveland on the drive to Washington DC from home. Went S from Boston Mills on the towpath trail . Very nice.

Friday May 12, 2017 #

10 AM

Hiking 25:20 [3] 1.07 mi (23:41 / mi) +37m 21:24 / mi

hike w L at Wildcat Mound as break on drive to Washington DC

Thursday May 11, 2017 #

8 AM

Road Biking (specialized roubaix) 51:54 [3] 13.53 mi (3:50 / mi) +54m 3:47 / mi

to Y and then back round the lake
9 AM

muscle specific exercises (upper body and core) 45:00 [3]

10 AM

Swimming 35:00 [3] 1.62 km (21:33 / km)
weight:152lbs

400y br, 400y ba, 400y fr, 400y fr w fins 100y ba w fins, 100 fr
1 PM

Trail running 31:41 [3] 5.01 km (6:20 / km) +80m 5:52 / km
shoes: Salomon XA black

Wednesday May 10, 2017 #

6 PM

Misc Outdoor activities ( sailing , etc) (mowing) 30:00 [2]

8 PM

Mtn Biking (trek rockhopper) 20:36 [3] 3.39 mi (6:05 / mi) +11m 6:01 / mi

evening bike around KAbbott

Tuesday May 9, 2017 #

2 PM

Swimming 38:30 [3] 1.8 km (21:23 / km)
weight:152.8lbs

400m br 220,230,227,233
400m ba 209,221,220,225
400m fr 155,201,201,153
400m fr w fins 138,149,151,150
100m br 232,
100m fr 148
getting rid of my bad head cold.. chlorine dose to sinuses

Monday May 8, 2017 #

4 PM

Road Biking 46:37 [3] 7.18 mi (6:30 / mi) +32m 6:24 / mi

Gateway trail litter patrol. . About 25 pcs picked up

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