Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 29, 2018:

	activity	#	time	miles		km		+m
	Orienteering	4	4:02:03	11.02	(21:58)	17.74	(13:39)	513	48 /	49c	97%
	Road Biking	2	1:22:03	17.84	(4:36)	28.71	(2:51)	136
	Hiking	2	1:20:00	3.25	(24:37)	5.23	(15:18)	18
	Swimming	2	47:54	1.47	(32:35)	2.37	(20:15)
	Gym workout (wts etc)	2	30:00
	Trail running	1	23:10	1.28	(18:06)	2.06	(11:15)	58
	Total	12	8:25:10	34.86		56.1		726	48 /	49c	97%
averages - weight:155.4lbs

2:23

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Sunday Apr 29, 2018 #

8 AM

Road Biking (specialized roubaix) 41:16 [3] 7.6 mi (5:26 / mi) +64m 5:17 / mi

to Y and back with stop at SA

Gym workout (wts etc) (weights) 10:00 [3]

9 AM

Swimming 34:09 [3] 1.65 km (20:45 / km)
weight:155.4lbs

easy cruise 300y br 300y ba 600fr 600fr w fins

Saturday Apr 28, 2018 #

Event: MNOC Interstate State Park (WI)

8 AM

Orienteering (control hanging) 1:02:45 [3] ** 4.51 km (13:56 / km) +91m 12:39 / km
spiked:14/14c shoes: Inov Oroc 340 - yellow

hanging controls around Lake of the Dalles for MNOC Interstate ; Lake had risen up about 2 feet with the spring snow melt so trail around lake was underwater in about 5 short sections. 2 controls were underwater so had to hang flags about 20' away on dry land. Beautiful day !

1 PM

Orienteering 34:20 [3] *** 4.28 km (8:01 / km) +125m 7:00 / km
spiked:14/15c shoes: Inov Oroc 340 - yellow

brown course (Non ranked since the setter) at MNOC Interstate meet. Fun run !

3 PM

Orienteering (control retrieval) 24:17 [3] *** 2.16 km (11:15 / km) +189m 7:49 / km
spiked:4/4c shoes: Inov Oroc 340 - yellow

memory O control retrieval south end of Interstate

Brown - Splits

Friday Apr 27, 2018 #

11 AM

Orienteering (hanging controls) 1:19:21 [3] *** 4.41 km (18:00 / km) +59m 16:52 / km
spiked:10/10c shoes: Inov Oroc 340 - yellow

beautiful sunny day at Interstate

Orienteering (hanging controls) 41:20 [3] *** 2.38 km (17:21 / km) +49m 15:44 / km
spiked:6/6c shoes: Inov Oroc 340 - yellow

hanging controls at interstate part 2 : E bluffs

3 PM

Trail running 23:10 [3] 1.28 mi (18:06 / mi) +58m 15:53 / mi
shoes: Inov Oroc 340 - yellow

wind in the pines park in Scandia . Nice little area with SNA just to N

Thursday Apr 26, 2018 #

9 AM

Gym workout (wts etc) (strength training) 20:00 [3]

10 AM

Swimming 13:45 [3] 0.72 km (19:06 / km)

100y br
700y fr quick swim

6 PM

Road Biking (specialized roubaix) 40:47 [3] 10.24 mi (3:59 / mi) +72m 3:54 / mi

out for early evening ride to the gateway trail

Wednesday Apr 25, 2018 #

9 AM

Hiking 40:00 [2] 1.75 mi (22:52 / mi) +18m 22:09 / mi

hike along Missouri river bank with Lori and little George in stroller (asleep for 2nd half)

Tuesday Apr 24, 2018 #

Hiking 40:00 [1] 1.5 mi (26:40 / mi)

hike with Lori and little George in stroller along the Katy trail

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