Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 8, 2018:

	activity	#	time	miles		km		+m
	Orienteering	3	7:11:28	13.2	(32:41)	21.24	(20:19)	380	51 /	52c	98%
	Swimming	4	2:17:22	4.2	(32:40)	6.77	(20:18)
	Misc Outdoor activities ( sailing , etc)	2	2:00:00
	Gym workout (wts etc)	3	1:25:00
	Stationary Bike (spin and regular)	2	42:10	11.6	(3:38)	18.67	(2:16)
	Treadmill	1	10:20	1.15	(8:59)	1.85	(5:35)	30
	Total	12	13:46:20	30.16		48.53		410	51 /	52c	98%
averages - weight:154.4lbs

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Sunday Apr 8, 2018 #

10 AM

Swimming 47:42 2.38 km (20:04 / km)
weight:154lbs

Sunday long and hard swim
warm up
400y br 218,219,218,215
400y ba 156,202,203,204
hard
800y fr 142,147,146,145,141,142,146,148
800y fr w fins 129,134,133,131,129,128,127,131
warm down
100y ba w fins legs only
100y br

Saturday Apr 7, 2018 #

Event: MNOC French Regional Park O Skills clinic

2 PM

Orienteering race 18:23 [4] ** 2.59 km (7:06 / km) +43m 6:33 / km
spiked:12/12c

Orange sprint course

Ok - poor route choice 6 - 7 cost me 20 seconds . Otherwise good run

Orange - Splits

Friday Apr 6, 2018 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 20:10 [3] 5.5 mi (3:40 / mi)

Gym workout (wts etc) (strength training) 25:00 [3]

upped bench press to 110 lbs

2 sets of 12 all around

11 AM

Swimming 26:34 [3] 1.28 km (20:43 / km)
weight:154.2lbs

200y br 218,219
200y ba 155,157
400y fr 145,148,148149
400y fr w fins 136,138,141,142
100 ba legs only 205
50 fr sprint 40
50 br 105

Thursday Apr 5, 2018 #

10 AM

Orienteering (snowshoe and taping) 3:05:43 [2] *** 4.36 mi (42:36 / mi) +153m 38:24 / mi
spiked:12/12c shoes: Boots (old)

snowshoe taping at Interstate of remaining part of 4-28-2018 event. about 6" of new snow .... still quite deep with a 6" base underneath

Wednesday Apr 4, 2018 #

8 AM

Misc Outdoor activities ( sailing , etc) (snowshoveling) 1:00:00 [3]

10 AM

Treadmill 10:20 [3] 1.15 mi (8:59 / mi) +30m 8:19 / mi
shoes: Hoka Challenger ATR

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

11 AM

Swimming 25:06 [3] 1.28 km (19:37 / km)
weight:154lbs

200y br 217,220
200y ba 150,157
500y fr 137,142,141,144,147
400y fr wfins132,139,142,137,134

Tuesday Apr 3, 2018 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 22:00 [3] 6.1 mi (3:36 / mi)

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

11 AM

Swimming 38:00 [3] 1.83 km (20:47 / km)
weight:155.3lbs

6 PM

Misc Outdoor activities ( sailing , etc) (snowshoveling) 1:00:00 [3]

Monday Apr 2, 2018 #

9 AM

Orienteering (taping and map updating) 1:14:35 [2] ** 4.23 km (17:37 / km) +44m 16:45 / km
spiked:14/14c shoes: Boots (old)

Taping and map uodating at Interstate for the 4/28/2018 MNOC meet . 4" of hard snow with 3" of soft snow on top so slowish going

Orienteering (taping and map updating) 1:28:38 [2] *** 4.43 km (20:02 / km) +90m 18:11 / km
spiked:8/8c shoes: Boots (old)

Orienteering (taping and map updating) 1:04:09 [2] 2.98 km (21:33 / km) +51m 19:52 / km
spiked:5/6c shoes: Boots (old)

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