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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Oct 9, 2017:

activity # timemileskm+m
  Road Biking4 6:06:47 89.67(4:05) 144.31(2:32) 533
  Swimming3 1:27:26 2.76(31:40) 4.44(19:41)
  Misc Outdoor activities ( sailing , etc)2 1:17:05 0.83 1.34 5
  Orienteering1 1:05:00 3.25(20:00) 5.23(12:26)39 /46c84%
  Treadmill2 40:00 4.2(9:31) 6.76(5:55) 65
  Gym workout (wts etc)1 10:00
  Total9 10:46:18 100.71 162.08 60239 /46c84%
averages - weight:148.3lbs

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Sunday Oct 8, 2017 #

Event: MNOC Corn Maze-O
 
9 AM

Orienteering 50:00 [3] *** 2.5 mi (20:00 / mi)
spiked:32/38c shoes: 2017 XA Pro 3D Black

MNOC Corn maze 2017 - got into it after a couple of controls then didn't concentrate and slacked off .. so a not so good run with about 4 legs messed up

Orienteering (control retrievql) 15:00 [3] *** 0.75 mi (20:00 / mi)
spiked:7/8c shoes: 2017 XA Pro 3D Black

8 controls retrieved
2 PM

Road Biking (specialized roubaix) 2:28:30 [3] 37.29 mi (3:59 / mi) +132m 3:56 / mi

Cannon Valley trail with Lori , Mark and Kathy . Beautiful fall day . Enjoyed a every nice bottle of wine at the Cannon Valley Winery after

Long - Splits

Friday Oct 6, 2017 #

9 AM

Road Biking (specialized roubaix) 38:13 [3] 9.93 mi (3:51 / mi) +44m 3:48 / mi

to Y counter clockwise round the lake
10 AM

Treadmill 20:00 [3] 2.1 mi (9:31 / mi) +30m 9:07 / mi
shoes: Hoka Challenger ATR

Swimming 22:30 [3] 1.28 km (17:35 / km)
weight:147lbs

200y br
600y fr
600y fr w fins
11 AM

Road Biking (specialized roubaix) 45:33 [3] 10.19 mi (4:28 / mi) +41m 4:25 / mi

from Yclockwise round the lake

Thursday Oct 5, 2017 #

10 AM

Swimming 35:37 [3] 1.7 km (20:57 / km)
weight:148lbs

200y br
200y ba
600y fr
600y fr w fins
100ybr
100y fr sprint 126
100y cooldown

Wednesday Oct 4, 2017 #

2 PM

Road Biking (specialized roubaix) 2:14:31 [3] 32.26 mi (4:10 / mi) +316m 4:03 / mi

Gateway Litter patrol then Brown's creek and thru Stillwater and over the new bridge and back via Maple Island (for a beer) to home

Misc Outdoor activities ( sailing , etc) (lawn mowing) 32:05 [2] 0.83 mi (38:39 / mi) +5m 38:00 / mi

mowing and fertilizing the lawn in the back. Did GPS track for fun !

Tuesday Oct 3, 2017 #

11 AM

Treadmill 20:00 [4] 2.1 mi (9:31 / mi) +35m 9:03 / mi
shoes: Hoka Challenger ATR

2% grade steady 9:00 pace with last 1/8 mile at 7:30 pace

Gym workout (wts etc) 10:00 [3]

planks and balance

Swimming 29:19 [3] 1.46 km (20:02 / km)
weight:150lbs

400 y br
600y fr
600y fr w fins
4 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 45:00 [1]

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