Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jun 23, 2017:

	activity	#	time	miles		km		+m
	Road Biking	6	6:26:28	94.93	(4:04)	152.78	(2:32)	911
	Swimming	6	2:41:59	4.97	(32:35)	8.0	(20:15)
	Misc Outdoor activities ( sailing , etc)	2	50:00
	Orienteering	1	44:17	3.33	(13:18)	5.36	(8:16)	94	15 /	17c	88%
	muscle specific exercises	1	25:00
	Trail running	1	20:16	2.36	(8:35)	3.8	(5:20)	12
	Total	17	11:28:00	105.59		169.93		1017	15 /	17c	88%
averages - weight:151.8lbs

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Friday Jun 23, 2017 #

7 AM

Road Biking (specialized roubaix) 1:08:09 17.84 mi (3:49 / mi) +200m 3:41 / mi

to Perch Lake .. some PR's on the uphills on the WI side

8 AM

Swimming (open water) 6:00 [3] 0.3 km (20:00 / km)

at perch Lake

9 AM

Road Biking (specialized roubaix) 1:23:52 [3] 17.83 mi (4:42 / mi) +242m 4:31 / mi

return from Perch Lake

4 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 30:00 [2]

Thursday Jun 22, 2017 #

Event: MNOC Summer Sprint #1

7 PM

Orienteering 44:17 [3] 3.33 mi (13:18 / mi) +94m 12:13 / mi
spiked:15/17c shoes: 2017 XA Pro 3D Black

heavy lunch engagement slowed me down. Woods were quite thick and with buckthorn regrowing and much cutting on the ground. Tried a shortcut to #7 over the marsh and it was not good at all. Lost 4 mins there in thick and water up to waist.#17 went down the wrong path and had to go back 30 m uphill so that lost me about 40 seconds.

long - Splits

Wednesday Jun 21, 2017 #

7 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:153lbs

5 PM

Road Biking (specialized roubaix) 1:24:04 [3] 20.61 mi (4:05 / mi) +179m 3:58 / mi

stillwater and back for beer with Ludovico

Tuesday Jun 20, 2017 #

2 PM

Swimming 32:48 [3] 1.6 km (20:30 / km)
weight:152lbs

200m br
600m fr
800m fr w fins

Monday Jun 19, 2017 #

6 AM

Trail running 20:16 [3] 3.8 km (5:20 / km) +12m 5:15 / km
shoes: Hoka Challenger ATR

10 AM

Swimming 30:55 1.6 km (19:19 / km)
weight:151lbs

1000m fr w fins easy cruise 139,143,147,151,155,152,154,151,150,148
200m br 232,234,
400m fr push 152,156,150,155

6 PM

Road Biking (trek rockhopper) 25:05 [3] 3.93 mi (6:23 / mi) +27m 6:15 / mi

ride to lake links meeting and back

Sunday Jun 18, 2017 #

7 AM

Road Biking 14:51 [3] 3.64 mi (4:05 / mi) +23m 4:00 / mi

Road Biking 13:13 [3] 3.64 mi (3:38 / mi) +31m 3:32 / mi

8 AM

Swimming 30:16 [3] 1.5 km (20:11 / km)
weight:151.1lbs

at white bear Y
400y br 219,217,217,219
400y ba 159,159,200,204
400y fr 142,147,147,146
400y fr w fins 130,131,128,124

12 PM

muscle specific exercises (arms planks leg press) 25:00 [3]

Saturday Jun 17, 2017 #

6 AM

Road Biking (specialized roubaix) 46:57 [3] 13.78 mi (3:24 / mi) +91m 3:20 / mi

early (615am) ride out to square lake for open water swim

Road Biking (specialized roubaix) 50:17 [3] 13.66 mi (3:41 / mi) +117m 3:35 / mi

back from square lake to home with stop at the Gateway Trailside foodtruck / diner in Grant for a mocha and scone .They are open on Sat mornings at 7am very nice . http://gatewaytrailside.com/index.html

7 AM

Swimming (open water) 21:00 [3] 1.0 km (21:00 / km)

open water swim at Square Lake - water still and sunny morning

6 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 20:00 [2]

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