Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 16, 2017:

	activity	#	time	miles		km		+m
	Orienteering	3	3:46:31	16.7	(13:34)	26.87	(8:26)	437	67 /	72c	93%
	muscle specific exercises	5	2:45:00
	Swimming	4	2:32:11	4.66	(32:40)	7.5	(20:18)
	Hiking	1	39:04	1.87	(20:54)	3.01	(12:59)	17
	Treadmill	2	20:13	2.14	(9:27)	3.44	(5:52)	100
	Gym workout (wts etc)	1	17:00	5.0	(3:24)	8.05	(2:07)
	Trail running	1	3:36	0.21	(17:08)	0.34	(10:39)
	Total	13	10:23:35	30.57		49.2		554	67 /	72c	93%
averages - weight:155.5lbs

1:51

0:00

» now

Sunday Apr 16, 2017 #

10 AM

muscle specific exercises (arms) 10:00 [3]

arms and shoulder exercises with 20#ers at home

12 PM

Hiking 39:04 [2] 3.01 km (12:59 / km) +17m 12:38 / km

hike around KA with Lori on sunny Easter am

Saturday Apr 15, 2017 #

Event: MNOC Whitetail Woods

12 PM

Orienteering race 1:11:01 [4] *** 5.93 mi (11:59 / mi) +178m 10:58 / mi
spiked:16/18c shoes: Salomon XA black

MNOC whitetail woods Red course. Great course laid out by Mike and Julia using this fairly small park. All buckthorn is gone but there is a little prickly ash. Nice open running.

A couple of erros 2 min and 3min in the reentrant spur terrain where I got 30 degrees off and ended up going down wrong reentrant . Otherwise an Ok run . It got warm and humid so I got hot and thirsty

Orienteering race 40:50 [3] *** 5.38 km (7:36 / km) +68m 7:09 / km
spiked:13/13c shoes: Salomon XA black

MNOC whitetail woods Brown : a good run , a little tired from the red

Brown - Splits

Red - Splits

Friday Apr 14, 2017 #

9 AM

Orienteering 59:29 [3] *** 6.05 km (9:50 / km) +170m 8:37 / km
spiked:15/16c shoes: Salomon XA black

prerun at Interstate of course ... stop and checking clues etc . Nice course to run

12 PM

Swimming 35:03 [3] 1.83 km (19:10 / km)
weight:154.6lbs

100y br 207
500y fr 152,141,144,143,141,
800y w fins 133,137,140,141,140,138,140,134
200y br 211,215
400y fr 146,144,125,143

Thursday Apr 13, 2017 #

10 AM

Gym workout (wts etc) (stationary bike) 17:00 [3] 5.0 mi (3:24 / mi)

muscle specific exercises (upper body ) 30:00 [3]

11 AM

Swimming 38:00 1.83 km (20:47 / km)
weight:154.4lbs

400y br 216,219,214,214
400y ba 157,158,200,158
400y free 138,143,142,140
200y br legs only 229, 229
600yfr w fins 131,139,141,123,135,129

Wednesday Apr 12, 2017 #

10 AM

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

upped the weights 5 lbs all aorund. Planks to 1 min 15 sec with lifts (plain 50, sides 20 ) Balance on leg (1 min) , Leg Press also

11 AM

Swimming 40:27 2.01 km (20:07 / km)
weight:155.6lbs

200y br 226,215
200y ba 155,158
600y fr 145, 148,149, 152,146,143
200y br legs only 221, 224
4 x 100 fast, 100 moderate, rest on 4 mins w fins 117,149 ; 121,149 ; 121, 142 ; 121,142 ;
100y ba w fins 215
100y fr 129

Tuesday Apr 11, 2017 #

1 PM

Treadmill 10:07 [4] 1.07 mi (9:27 / mi) +50m 8:15 / mi
shoes: Hoka Challenger ATR

muscle specific exercises (upperbody and core) 35:00 [3]
weight:156.4lbs

5 PM

Orienteering (Map updating) 18:17 [3] 1.56 km (11:43 / km) +4m 11:35 / km

Map update and checking at como

Trail running 3:36 [3] 0.21 mi (17:08 / mi)

Orienteering (Control checking) 36:54 [3] ** 4.34 km (8:30 / km) +18m 8:19 / km
spiked:23/25c

Control and course checking at como

Monday Apr 10, 2017 #

11 AM

Treadmill warm up/down 10:06 [3] 1.07 mi (9:26 / mi) +50m 8:15 / mi
shoes: Hoka Challenger ATR

muscle specific exercises (upper body and core) 50:00 [3]

12 PM

Swimming 38:41 [3] 1.83 km (21:10 / km)
weight:156.4lbs

200br 217,210
200ba 157,200
400fr 142,148,150,145
200br legs only 230,231
800fr w fins 136,142,147,147,144,148,146,147
100fr 129
100br 230

« Earlier | Later »