Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Nov 16, 2019:

	activity	#	time	miles		km		+m
	Swimming	4	1:50:57	3.3	(33:40)	5.3	(20:55)
	Treadmill	4	1:10:45	7.95	(8:54)	12.79	(5:32)	300
	Orienteering	2	1:07:49	4.0	(16:56)	6.44	(10:31)	32	32 /	33c	96%
	Trail running	2	1:05:39	6.61	(9:56)	10.64	(6:10)	22
	Total	11	5:15:10	21.86	(14:25)	35.18	(8:58)	354	32 /	33c	96%
averages - weight:153.6lbs

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Saturday Nov 16, 2019 #

Event: The Possum Trot XX - Weekend

1 PM

Orienteering race 13:59 [4] 2.04 km (6:50 / km) +18m 6:33 / km
spiked:9/9c shoes: 2019 Black salomon

such nice open woods I ran the short prepossum sprint. Nice and fast

Orienteering race 23:50 [4] 2.9 km (8:13 / km) +14m 8:01 / km
spiked:12/13c

pre Possum sprint long- nice open woods with a sunny day . stupid shoes came untied twice so that cost me about 30 seconds. GPS watch stopped just after 1 for a while, a little wide on #9 which cost me 40 seconds

Short - Splits

Long - Splits

Friday Nov 15, 2019 #

8 AM

Trail running 23:21 [3] 2.36 mi (9:54 / mi) +11m 9:45 / mi
shoes: Hoka Challenger ATR

Warm 35 deg out

Thursday Nov 14, 2019 #

9 AM

Treadmill 10:15 [3] 1.3 mi (7:53 / mi) +50m 7:03 / mi
max:142 shoes: Hoka Challenger ATR

10 AM

Swimming 22:32 [3] 1.1 km (20:32 / km)
weight:154.6lbs

200y br 200y ba 400yfr 400y fr w fins easy swim

Wednesday Nov 13, 2019 #

10 AM

Treadmill 20:10 [3] 2.3 mi (8:46 / mi) +80m 7:55 / mi
shoes: Hoka Challenger ATR

11 AM

Swimming 28:28 1.37 km (20:45 / km)
weight:154.2lbs

200y br 200y ba 400y fr 4 x100 fr (w fins on 2mins sprints 1:23,124,123,120)
200y ba legs only 50y br 50y fr

Tuesday Nov 12, 2019 #

12 PM

Treadmill 20:10 [3] 2.1 mi (9:36 / mi) +80m 8:35 / mi
shoes: Hoka Challenger ATR

Monday Nov 11, 2019 #

Orienteering 30:00 [2] ** 1.5 km (20:00 / km)
spiked:11/11c

hanging controls for mnoc night o

10 AM

Treadmill 20:10 [3] 2.25 mi (8:58 / mi) +90m 7:58 / mi
shoes: Hoka Challenger ATR

Swimming 23:42 [3] 1.1 km (21:36 / km)
weight:152.8lbs

200y BR 200y ba.400y fr 400y FR w fins

Sunday Nov 10, 2019 #

9 AM

Trail running 42:18 [3] 4.25 mi (9:57 / mi) +11m 9:53 / mi
shoes: Hoka Challenger ATR

10 AM

Swimming 36:15 1.74 km (20:52 / km)
weight:152.8lbs

300y BR 300y ba. 600y fr 300y w fins 300y sprints on 2 mins w fins (1:23,1:19,1:22). 100 y cooldown

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