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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Swimming4 2:16:01 4.09(33:15) 6.58(20:40)
  Orienteering1 1:43:54 7.78(13:21) 12.52(8:18) 7918 /18c100%
  Gym workout (wts etc)3 1:40:00
  Snowshoeing1 1:21:59 1.9(43:09) 3.06(26:49) 91
  Stationary Bike (spin and regular)1 21:00 6.0(3:30) 9.66(2:10)
  Treadmill2 20:30 2.25(9:07) 3.62(5:40) 70
  X-C skiing1 10:00 1.0(10:00) 1.61(6:13)
  Total10 7:53:24 23.02 37.05 24018 /18c100%
averages - weight:154lbs

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MoTuWeThFrSaSu

Sunday Mar 25, 2018 #

10 AM

Swimming 56:00 intensity: (36:00 @3) + (20:00 @4) 2.74 km (20:26 / km)
weight:153.6lbs

400y br
400y ba
5 x 100 y fr on 2 mins 127 129 132 134
500y fr w fins 740
100y ba
100y br
3 x (100y fr on 3 mins w 100y br slow between) 126 128 128
200y br
200y fr

Saturday Mar 24, 2018 #

1 PM

Orienteering 1:18:25 [3] 9.8 km (8:00 / km) +67m 7:44 / km
spiked:14/14c shoes: Ice bugs

Orienteering (control retrieval) 25:29 [3] 2.72 km (9:22 / km) +12m 9:10 / km
spiked:4/4c shoes: Ice bugs

control retrieval - icy trails

Thursday Mar 22, 2018 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 21:00 [3] 6.0 mi (3:30 / mi)

Gym workout (wts etc) (strength training) 35:00 [3]

11 AM

Swimming 26:14 [3] 1.28 km (20:28 / km)
weight:152.5lbs

200y br
200y ba
400y fr
400y fr w fins
100y ba w fins
50y br
50y fr

Wednesday Mar 21, 2018 #

10 AM

Treadmill 10:30 [3] 1.15 mi (9:08 / mi) +40m 8:14 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (strength training) 30:00 [3]

11 AM

Swimming 26:40 [3] 1.28 km (20:48 / km)
weight:154.3lbs

200y br
200y ba
400y fr
400y fr w fins
100y ba
50y br
50y fr

Tuesday Mar 20, 2018 #

9 AM

Treadmill 10:00 [3] 1.1 mi (9:06 / mi) +30m 8:23 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (strength training) 35:00 [3]

10 AM

Swimming 27:07 [3] 1.28 km (21:11 / km)
weight:155.7lbs

200y br
200y ba
400y fr
400y fr w fins
100y ba
50y br
50y fr

Monday Mar 19, 2018 #

10 AM

X-C skiing 10:00 [3] 1.0 mi (10:00 / mi)

ski from yurt back to car
11 AM

Snowshoeing 1:21:59 [2] 1.9 mi (43:09 / mi) +91m 37:33 / mi
shoes: Boots (old)

hike up the Onion River canyon from hwy 61 up to the snowmobile bridge then back down trail on canyon rim. Awesome hike with ice and snow covering the flowing stream below . Some steep pitches and a little open water (with ice pancakes)

https://midwestweekends.com/plan_a_trip/outdoors_r...

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