Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 9, 2017:

	activity	#	time	miles		km		+m
	Orienteering	4	3:51:41	10.18	(22:46)	16.38	(14:09)	153	51 /	52c	98%
	Swimming	3	2:06:11	3.75	(33:41)	6.03	(20:56)
	muscle specific exercises	3	1:55:00
	Road Biking	1	1:05:06	12.54	(5:11)	20.18	(3:14)	72
	Treadmill	2	30:20	3.28	(9:15)	5.28	(5:45)	80
	Total	11	9:28:18	29.74		47.87		304	51 /	52c	98%
averages - weight:156.1lbs

2:43

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Sunday Apr 9, 2017 #

10 AM

Orienteering (taping and vetting) 1:16:12 [3] *** 4.89 km (15:35 / km) +16m 15:20 / km
spiked:10/10c shoes: Salomon XA black

at MLK taping controls

1 PM

Orienteering (vetting) 1:27:45 [3] *** 6.31 km (13:55 / km) +43m 13:27 / km
spiked:14/14c shoes: Salomon XA black

vetting at MLK

Saturday Apr 8, 2017 #

Event: MNOC French Regional Park

2 PM

Orienteering 16:14 [4] 2.15 km (7:33 / km) +89m 6:15 / km
spiked:13/14c shoes: Salomon XA black

MNOC French Orange/ Sprint . a few more boulders at 3 than on map slowed me down but otherwise good run 5th

C • Fence jumping 9

Orange - Splits

Friday Apr 7, 2017 #

10 AM

Treadmill 20:20 [3] 2.25 mi (9:02 / mi) +40m 8:34 / mi
shoes: Hoka Challenger ATR

11 AM

muscle specific exercises (upper body and core) 40:00 [3]

Swimming 37:51 [3] 1.83 km (20:41 / km)
weight:155.5lbs

200y br 210,217
200y ba 200,204
400y fr 149, 150,147,149
200y br legs only 224,228
800y fr w fins 132, 141, 141,141 , 136,139, 136, 135,
100y ba leg fins only 224
100y fr 139

Wednesday Apr 5, 2017 #

6 PM

Orienteering 51:30 [3] * 3.03 km (17:01 / km) +5m 16:53 / km
spiked:14/14c

at como working on the sprint courses

Tuesday Apr 4, 2017 #

9 AM

Road Biking (rockhopper) 1:05:06 [3] 20.18 km (3:14 / km) +72m 3:10 / km

to Y via Gateway litter patrol (about 9 items to pick up along trail) and back via KA trails

10 AM

muscle specific exercises (upper body and core) 35:00 [3]

11 AM

Swimming 42:09 [3] 2.01 km (20:58 / km)
weight:156.5lbs

Monday Apr 3, 2017 #

10 AM

muscle specific exercises 40:00 [3]

at Y : upperbody weights + planks + leg press

Treadmill 10:00 [3] 1.03 mi (9:42 / mi) +40m 8:40 / mi
ahr:130 shoes: Hoka Challenger ATR

11 AM

Swimming 46:11 [3] 2.19 km (21:05 / km)
weight:156.2lbs

easy long cruise day
200y br
200y ba
600y fr
200y br legs only
1000y fr w fins
100y ba legs only w fins
50 br
50 fr

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