Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Mar 17, 2018:

	activity	#	time	miles		km		+m
	Orienteering	3	5:18:41	12.99	(24:32)	20.91	(15:15)	199	17 /	20c	85%
	X-C skiing	1	3:03:08	8.9	(20:35)	14.32	(12:47)	28
	Swimming	2	53:52	1.69	(31:57)	2.71	(19:51)
	Road Biking	1	42:49	6.9	(6:12)	11.1	(3:51)	48
	Hiking	1	41:53	1.7	(24:38)	2.74	(15:18)	24
	Trail running	1	18:06	1.45	(12:29)	2.33	(7:45)	33
	Snowshoeing	1	10:01	0.49	(20:26)	0.79	(12:42)
	Total	9	11:08:30	34.12	(19:36)	54.91	(12:11)	331	17 /	20c	85%
averages - weight:155lbs

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Saturday Mar 17, 2018 #

10 AM

Orienteering (snowshoes) 1:54:23 [3] ** 1.98 mi (57:46 / mi) +1m 57:40 / mi
spiked:6/6c shoes: Boots (old)

snowshoe from yurt on lidar map made by Pete 6 controls in deep snow

3 PM

X-C skiing 3:03:08 [3] 8.9 mi (20:35 / mi) +28m 20:23 / mi

skiing along banadad trail and polar lake with the gang (Mike and Julia, Pete nand Julie, Pete W

Friday Mar 16, 2018 #

4 PM

Snowshoeing 10:01 [3] 0.49 mi (20:26 / mi)
shoes: Boots (old)

hike to yyurt

Thursday Mar 15, 2018 #

8 AM

Swimming 18:15 [3] 0.91 km (19:58 / km)
weight:155lbs

quick swim on way to Bike Alliance of MN conference
200y br
400y fr
400y fr w fins

Wednesday Mar 14, 2018 #

11 AM

Orienteering (map updating) 2:19:01 [2] 10.69 km (13:01 / km) +90m 12:29 / km
shoes: Ice bugs

hiking around Leb Hills to update the map for the upcoming meet. Lots of buckthorn clearing/oak savanna restoration going on in 3 large areas .

Trails were still covered with packed snow for the most part. Warm day . the snow is not going to last too long

C • Thanks 2

4 PM

Road Biking (trek rockhopper) 42:49 [3] 6.9 mi (6:12 / mi) +48m 6:05 / mi

gateway trail litter patrol (main trail 36 - Hadley parking only) - 1st of the year .. only about 6 small pieces. Trail was snow free for the most part where it had been plowed all winter.

Tuesday Mar 13, 2018 #

2 PM

Swimming 35:37 [3] 1.8 km (19:47 / km)

at downtown Y after meeting and lunch
300m br 210,219,225
300m ba 205,210,215
600m fr 150,155,155,157,200,200
600m fr w fins 140,147,145,148,148,139

Sunday Mar 11, 2018 #

9 AM

Orienteering race 1:05:17 [4] **** 4.37 mi (14:56 / mi) +108m 13:52 / mi
spiked:11/14c shoes: Salomon XA black

quantico wheaton regional park meet ; Green course with a no trails map.

Interesting park and nice new map (lidar based) with advanced courses all set with no trails on map . Hardly ran on trails at all . a couple of 2- 3 minute slowdowns / lack of solid attackpoints but an ok run (had to be careful with no trails on map).

5th place on Green

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

Trail running warm up/down 18:06 [3] 1.45 mi (12:29 / mi) +33m 11:40 / mi
shoes: Salomon XA black

warm down run looking for George ... nice warm day in mid 40's . Mostly on trails but cut across through woods for a little bit

5 PM

Hiking 41:53 [1] 1.7 mi (24:38 / mi) +24m 23:36 / mi

hike in Little Bennett regional park after visit to Linganore winery/ brewery with L, G and G x2. Plan to visit same park for mt biking and run in May

Green - Splits

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