Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jul 1, 2017:

	activity	#	time	miles		km		+m
	Road Biking	3	2:44:30	43.54	(3:47)	70.07	(2:21)	311
	Swimming	5	2:35:05	4.81	(32:15)	7.74	(20:02)
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Orienteering	1	51:27	4.05	(12:43)	6.51	(7:54)	78	16 /	18c	88%
	Total	10	7:11:02	52.4		84.33		390	16 /	18c	88%
averages - weight:151.6lbs

1:50

0:00

» now

Saturday Jul 1, 2017 #

6 AM

Road Biking (specialized roubaix) 47:23 [3] 13.46 mi (3:31 / mi) +96m 3:27 / mi

early bike out to Square lake for open water swim

Road Biking (specialized roubaix) 50:54 [3] 13.5 mi (3:46 / mi) +102m 3:41 / mi

return trip from Square Lake with stop for breakfast at Trailside Cafe

7 AM

Swimming (open water) 12:00 [3] 0.6 km (20:00 / km)

open water swim at Square Lake . wind from NW so a little choppy

Friday Jun 30, 2017 #

8 AM

Swimming 45:14 [3] 2.3 km (19:40 / km)
weight:152lbs

200m br 450
1000m fr 200 pace 20:04
1000m fr w fins ~1:48 pace 18:07
100m mixed

Thursday Jun 29, 2017 #

Event: MNOC Summer Sprint #2

7 PM

Orienteering race 35:49 [4] 3.46 mi (10:21 / mi) +63m 9:48 / mi
spiked:12/14c shoes: 2017 XA Pro 3D Black

MNOC summer adventure run #2 : all took off on uphill run behind Andrei and many punched the wrong #1 (about 30 m away from correct control) (inclduing me and PhilS) . Had a good run otherwise and slowly managed to pull away by quick nav from the young faster "runners". Went back and forth with Phil until I dropped him on way from 12 to 13 . Fun run but #1 caused a DNF !
Next time need to take more care!

Orienteering (control retrieval) 15:38 [3] 0.59 mi (26:29 / mi) +15m 24:31 / mi
spiked:4/4c shoes: 2017 XA Pro 3D Black

Course of Shame - Splits

Wednesday Jun 28, 2017 #

Misc Outdoor activities ( sailing , etc) (scaffolding work) 1:00:00 [2]

hauling scaffolding around and erecting it to 15' to work on cedar siding. Heavy stuff and tricky to handle but worth it to work on 2nd story of house safely . up and down the scaffolding all day

Tuesday Jun 27, 2017 #

3 PM

Swimming 23:46 [3] 1.2 km (19:48 / km)
weight:151.2lbs

500m fr 952
500m fr w fins 920
100m br 220
100m fr 152

Monday Jun 26, 2017 #

1 PM

Swimming 39:15 [3] 2.0 km (19:38 / km)
weight:151.2lbs

200m br
400m fr
400m fr w fins
400m fr
400m fr w fins
100m ba
100m fr

5 PM

Road Biking 37:13 [3] 9.14 mi (4:04 / mi) +55m 4:00 / mi

Gateway trail litter pickup plus loop around Mahtomedi

Sunday Jun 25, 2017 #

Swimming 34:50 1.64 km (21:14 / km)
weight:152lbs

400y br 224,219,218,223
400y ba 202,204,204,206
400y fr 139,144,144,142
400y fr w fins 125,131,130,124
100y ba
100y fr/br

7 AM

Road Biking (specialized roubaix) 29:00 [3] 7.44 mi (3:54 / mi) +59m 3:48 / mi

« Earlier | Later »