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Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Misc Outdoor activities ( sailing , etc)1 1:15:00
  Swimming4 1:10:00 2.0(35:05) 3.21(21:48)
  Road Biking2 1:03:20 14.13(4:29) 22.74(2:47) 55
  Orienteering1 58:57 3.99(14:47) 6.42(9:11) 17111 /11c100%
  Total8 4:27:17 20.12 32.37 22711 /11c100%
averages - weight:153.5lbs
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Thursday May 25 #

9 AM

Road Biking (specialized roubaix) 33:52 [3] 7.49 mi (4:31 / mi) +52m 4:26 / mi

10 AM

Swimming 43:00 [3] 2.01 km (21:23 / km)
weight:153.5lbs

500y br
500y ba
500y fr
500y fr with fins
100y ba w fins
50br/50fr
12 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 1:15:00 [2]

Wednesday May 24 #

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

swim at hotel pool in Indiana on way home

Tuesday May 23 #

8 AM

Swimming 8:00 [3] 0.3 km (26:40 / km)

swim before leaving dC back to MN

Monday May 22 #

11 AM

Swimming 13:00 [3] 0.6 km (21:40 / km)

2 swim sessions in Gillie's pool
6 PM

Road Biking (Trek rockhopper) 29:28 [3] 6.64 mi (4:26 / mi) +4m 4:26 / mi

C&O towpath Rileys to Pennyfield lock. Nice section with 3 locks good surface and good views of river and some rapids

Saturday May 20 #

11 AM

Orienteering 58:57 [3] *** 6.42 km (9:11 / km) +171m 8:06 / km
spiked:11/11c shoes: Salomon XA black

Quantico Orienteering Club meet at Fountainhead park . Overcast and cool day . Remote start with shuttle ( driver got lost !) . Steady run in very open woods ( only downed trees to slow one down) with nice spur and reentrant terrain). George and Gillie also ran yellow.

1st place on Green by about 10 mins

Route gadget: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

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Training Targets

Jan 1 – Dec 31 (365d)
Overall
Total 450:00:002500mi
actual:166:47:0237%791.7mi31%
projected:419:50:0793%1992.9mi79%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:45.1mi30%
projected:113.4mi75%

Jan 1 – Dec 31 (365d)
Kayak
Kayaking 200mi
actual:19.6mi9%
projected:49.3mi24%

Jan 1 – Dec 31 (365d)
Trail running
Trail running 100mi
actual:19.6mi19%
projected:49.5mi49%

Jan 1 – Dec 31 (365d)
Orienteering 150mi500c
actual:84.5mi56%298c59%
projected:212.7mi141%750c150%

Jan 1 – Dec 31 (365d)
biking
Road Biking 2000mi
actual:440.5mi22%
projected:1108.7mi55%

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