Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 22, 2018:

	activity	#	time	miles		km		+m
	Orienteering	2	2:22:53	9.78	(14:37)	15.74	(9:05)	110	29 /	30c	96%
	Swimming	4	1:42:47	3.24	(31:44)	5.21	(19:43)
	Trail running	1	1:14:19	4.31	(17:14)	6.94	(10:43)	82
	Gym workout (wts etc)	2	55:00
	Misc Outdoor activities ( sailing , etc)	1	45:00
	Road Biking	1	42:09	10.21	(4:08)	16.43	(2:34)	115
	Stationary Bike (spin and regular)	2	35:15	11.0	(3:12)	17.7	(1:59)
	Treadmill	1	10:15	1.16	(8:50)	1.87	(5:29)	40
	Total	13	8:27:38	39.7		63.89		348	29 /	30c	96%
averages - weight:154.6lbs

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Sunday Apr 22, 2018 #

Swimming 35:39 [3] 1.83 km (19:29 / km)
weight:154.4lbs

400y br 211,212,207,204
400y ba 149,152,155,155
600y fr 135,146,146,149,149, 146
600y fr w fins 128,131, 132, 129,132,123

4 PM

Road Biking (Specialized roubaix) 42:09 [3] 10.21 mi (4:08 / mi) +115m 3:59 / mi

Out to gateway Via post office . Several patches of snow and ice coevering the trail East of Jamaca . Back via Hwy 12. 62 deg F !

Saturday Apr 21, 2018 #

Event: MNOC Lake Maria State Park

1 PM

Orienteering race 57:46 [4] *** 7.0 km (8:15 / km) +50m 7:58 / km
spiked:16/17c shoes: Inov Oroc 340 - yellow

MNOC Lake Maria

a sunny day with lots of snow melt so trails were very sloppy and all depressions had lots of melt water. N facing slopes still had 4" snow

A good run but a little wide for #3 maybe 20 s lost, 11-12 took longer loopy route to N maybe lost 10 sec? , 16-17 a little wide to the N because of water would have been better to S ~ 50 s lost .

Good run

C • fast 2

Red - Splits

Friday Apr 20, 2018 #

7 AM

Orienteering (hanging controls) 1:08:21 [3] *** 6.65 km (10:17 / km) +46m 9:56 / km
spiked:12/12c shoes: Ice bugs

hanging controls at L Maria for sat meet. early start 7 am at the park. Lots of bird noise and several big sand cranes

Orienteering (hanging controls) 16:46 [3] 2.09 km (8:01 / km) +15m 7:44 / km
spiked:1/1c shoes: Ice bugs

Thursday Apr 19, 2018 #

9 AM

Stationary Bike (spin and regular) (stationary bike) 15:00 [3] 5.0 mi (3:00 / mi)

Gym workout (wts etc) (strength training) 30:00 [3]

10 AM

Swimming 23:00 [3] 1.19 km (19:21 / km)
weight:154.7lbs

200y br 211,217
200y ba 154,159
400y fr 143,146,146,141
400y fr w fins 125,127,125,126
50y br 110
50y fr 43

Wednesday Apr 18, 2018 #

8 AM

Treadmill 10:15 [4] 1.16 mi (8:50 / mi) +40m 7:59 / mi
shoes: Hoka Challenger ATR

pace ramping from 930 to 800/mile

9 AM

Gym workout (wts etc) (strength training) 25:00 [3]

10 AM

Swimming 22:00 [3] 1.1 km (20:03 / km)
weight:153.7lbs

200y br
200y ba
400y fr
400y fr w fins

Tuesday Apr 17, 2018 #

3 PM

Trail running 1:10:40 [3] 4.04 mi (17:29 / mi) +78m 16:30 / mi
shoes: Ice bugs

running trails near osceola ; heavy wet snow (5-6") but bright sunshine and 45 deg F

Trail running 3:39 [3] 0.27 mi (13:30 / mi) +5m 12:48 / mi
shoes: Ice bugs

part2

Monday Apr 16, 2018 #

9 AM

Misc Outdoor activities ( sailing , etc) (snowshoveling) 45:00 [3]

10 AM

Stationary Bike (spin and regular) (stationary bike) 20:15 [3] 6.0 mi (3:23 / mi)

build to res level 12

11 AM

Swimming 22:08 [3] 1.1 km (20:11 / km)
weight:155.8lbs

200y br
200y ba
400y fr
400y fr w fins

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