Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Sep 16, 2017:

activity	#	time	miles		km		+m
Orienteering	4	7:41:59	23.85	(19:22)	38.39	(12:02)	918	43 /	50c	86%
Road Biking	3	4:19:14	49.43	(5:15)	79.55	(3:16)	316
Swimming	4	2:25:53	4.6	(31:44)	7.4	(19:43)
Kayaking	1	2:00:00	10.54	(11:23)	16.96	(7:04)
Misc Outdoor activities ( sailing , etc)	1	45:00
Mtn Biking	1	30:00	3.0	(10:00)	4.83	(6:13)
Total	14	17:42:06	91.42		147.13		1234	43 /	50c	86%

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Saturday Sep 16, 2017 #

Event: MNOC Nerstrand Big Woods State Park

12 PM

Orienteering race 1:33:25 [3] 9.38 km (9:57 / km) +181m 9:05 / km
spiked:13/16c shoes: 2017 XA Pro 3D Black

MNOC Nerstrand Red a warm and humid day. Very nice courses set by Jim and Kathy Mullin . Veg in the park is getting thicker especially in areas where the canopy is dying off (weeds and thick grasses up to 6' high are growing there). Some very nice areas (sedge grasses ) and nice running (bare earth - earthworms problem ?) . Had issues in the thicker areas and my route wandered from the straight line much more than planned . #10 - a little problematic, to #11 was rather wide then #12 lost a ~3mins due to wandering wide.

1 PM

Orienteering race 39:16 [4] *** 4.68 km (8:24 / km) +155m 7:12 / km
spiked:11/11c shoes: 2017 XA Pro 3D Black

MNOC Nerstrand Orange - good run except for approach to #7 where I wandered to the left in the thicker stuff

Looks like the start box was a minute or two off . I was fairly slow to control 1 and certainly not at 3 min/k pace, plus I had to edit my track down by nearly 2 minutes , #10 time from epunches seems to be off also . (3 30 from track, vs 5:11 for boxes to #10, ) (confirmed by inspecting boxes and Si-config : start box was 2 min fast and #10 was also 2 mins fast)

3 PM

Orienteering (control retrievql) 35:07 [3] ** 2.78 km (12:37 / km) +16m 12:15 / km
spiked:9/9c shoes: 2017 XA Pro 3D Black

Orange - Splits

Red - Splits

Friday Sep 15, 2017 #

Misc Outdoor activities ( sailing , etc) (lawn mowing yard work) 45:00 [2]

10 AM

Swimming 43:29 2.2 km (19:46 / km)

200m br 224, 229
200m ba 211, 217
800m fr 159, 204,203,206,204,157, 202,202
800m fr w fins 146, 151,150,153,151,153,153,146
200m fr w fins sprint 129, 128

Thursday Sep 14, 2017 #

12 PM

Swimming 30:25 [3] 1.6 km (19:01 / km)

at Shoreview Y w L nice sunny warm day
200m
400m fr
1000m fr w fins

4 PM

Road Biking (specialized roubaix) 51:29 [3] 9.13 mi (5:38 / mi) +54m 5:32 / mi

Gateway litter patrol - about 15 small pieces

Wednesday Sep 13, 2017 #

11 AM

Kayaking 2:00:00 [3] 10.54 mi (11:23 / mi)

warm sunny day ~ 84 deg F by mid afternoon. Norway point to Soderbeck landing. Only one other boat seen right at the end . Flow was moderately low at 1180 cfs 68 deg F at Danbury 4.6ft at Norway pt but only a few bumps

3 PM

Road Biking (trek rockhopper) 1:20:20 [3] 10.84 mi (7:25 / mi) +41m 7:20 / mi

kayak bike shuttle - soderbeck landing to Nelson's

4 PM

Mtn Biking (trek rockhopper) 30:00 [3] 3.0 mi (10:00 / mi)

trail from Nelson landing to Norway point . Someone had mowed it all recently.

Tuesday Sep 12, 2017 #

11 AM

Orienteering (set/vet) 4:54:11 [3] *** 21.55 km (13:39 / km) +566m 12:04 / km
spiked:10/14c shoes: 2017 XA Pro 3D Black

taping at Jay Cooke. warm day . Trying to find the nicer areas. Taping one control I realized I was standing on a wasps nest ... got 3 stings in my calf and so I bailed out quick on that one

Monday Sep 11, 2017 #

1 PM

Swimming 42:56 [3] 2.0 km (21:28 / km)

400m br 218,225,232,231
600m fr 156,203,204,204,155,206
600m fr w fins 149,154,158,158,157,158
200m ba 231,230
100m br 232
100m fr sprint 138

Sunday Sep 10, 2017 #

7 AM

Road Biking (specialized roubaix) 2:07:25 29.46 mi (4:20 / mi) +221m 4:14 / mi

St paul Classic with Lori and Linda. Pushed it on the hill up to Mounds park, hill on wheelock and also on the last section. Lots of PR's on strava
https://www.strava.com/activities/1178043400

1 PM

Swimming 29:03 [4] 1.6 km (18:09 / km)

at Shoreview y with Lori after the St Paul Classic ride
200m br 218,221
1400m fr w fins 138,143,144,144,143,143,145,144,143,146,146,146,147,145

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