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Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Swimming4 2:15:13 4.09(33:03) 6.59(20:32)
  Gym workout (bike,wts etc4 2:00:00 10.3 16.58
  Orienteering2 1:38:10 3.29(29:50) 5.3(18:32) 16714 /14c100%
  Treadmill1 11:00 1.16(9:29) 1.87(5:54) 40
  Total10 6:04:23 18.84 30.32 20714 /14c100%
averages - weight:151.7lbs
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Tuesday Jan 16 #

10 AM

Gym workout (bike,wts etc (stationary bike) 40:00 [3] 10.3 mi (3:53 / mi)

Monday Jan 15 #

Note

2017 summary

2017 was another great year for me. A good amount of great travel with activities logged on 3 continents this year.

1st big trip of the year was to New Zealand (South Island) in January for a 2 week bike tour . 1st grandson arrived 2 months early on March 5th . The US Orienteering team trials were a fun 3 day event (Como, Interstate and Mille Lacs Kathio hosted by MNOC) with some very good orienteering . Enjoyed setting, vetting and prerunning for all 3 days. Had good visit to Washington DC in May with 2 QOC O meets and about 80 miles of the C&O canal towpath biked. July had the MNOC Adventure O at Chippewa Forest with some excellent mountain biking. Bayfield swim was not my fastest and Julia joined us and had very fast time (beat me by 2 min 11 sec) . A trip to the UK in August with some nice hill walking and beach running in N Wales was followed by a quick trip to Laramie with Jim and Mike. Some good O meets in the fall. I set the Minnegoat at Jay Cooke and also had a 4 day sailing trip at end of September with Pete W and friends. A 10 day trip to Antigua for sailing and relaxing in early November was followed by Possum Trot (came 4th this year). The year ended with another trip to Washington DC. Good fun travel to interesting places !

On the activities front: 481 hrs total 2812 miles! (an annual PR)

1) Biking: 1890 miles total New Zealand West Coast tour was awesome (especially the Triple Bypass ride 69 mile day) . Lots of local trips along the Gateway Trail/Brown's Creek trail with new St Croix crossing after August . A good development was the emergence of the lakes link trail project for around the lake and concept design work for hwy 12 rebuild (hopefully to be more bike friendly).

2) Orienteering: 354 km 727 controls ; a good year and with plenty of action: highlights were the US Team trials , setting the Minnegoat at Jay Cooke, Laramie 5 days (just great running and 3rd place in Rocky Mountain goat) ) , and good run at Possum Trot (4th place ) .

3) Swimming : 153 miles : a good year : Bayfield swim time was a few minutes longer than my best at 1:11:55.

4) Kayaking: 154 miles : started out with Milford Sound in NZ with the 1000'+ waterfall , followed with a dozen or so other trips on waters old (St Croix, Kettle, Kinni, Namekagon, Snake, Eau Claire). Just enjoyed going out on sunny days in summer in middle of week and having rivers to myself plus outings with friends on the weekend.

5) Trail running: 119 miles - did one Endless summer series runs (fun and good beer pizza afterwards) plus many good training runs close to home to keep myself in shape.. Had some very nice beach runs : New Zealand (Hokitika) , North Wales (Harlech) , Antigua (Jolly Harbor)

2018 goals

roughly same as 2017 - 450 hrs 2500 miles total with a good blend of on/in water , trail running and orienteering, plus fun stuff on varied locations around the planet ( Feb: Ecuador , May: Maryland, June UK ,Aug : Laramie )

Paddle, swim, bike, navigate, run onward!

All the best for 2018

Ian
9 AM

Treadmill 11:00 [3] 1.16 mi (9:29 / mi) +40m 8:34 / mi
shoes: Hoka Challenger ATR

10 AM

Gym workout (bike,wts etc (weight training) 25:00 [3]

Swimming 38:48 [3] 1.83 km (21:14 / km)
weight:150.6lbs

Easy cruise
300y br 220,220,222
300y ba 201,203,207
600y fr147,153,155,153,156,144
600y fr w fins 139,142,143,142,146,147
100y ba w fins 214,
50 br 103
50 fr 41

Sunday Jan 14 #

9 AM

Swimming 48:25 [3] 2.38 km (20:22 / km)
weight:152.2lbs

long swim day
400y br 400y ba 800fr 800fr w fins 200y cool down

Saturday Jan 13 #

9 AM

Orienteering (control hanging) 1:28:16 [3] 4.3 km (20:32 / km) +140m 17:40 / km
spiked:12/12c shoes: Boots

an early start with -17 deg wind chill at 9 am hanging controls for S part of the MNOC 90 min score O. Tough on the fingers when had to remove gloves to tie/untie knots for hanging flags and punches . Warmed up a little when sun rose up
1 PM

Orienteering (control retrieval) 9:54 [3] 1.0 km (9:55 / km) +28m 8:43 / km
spiked:2/2c shoes: Boots

Friday Jan 12 #

9 AM

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

10 AM

Swimming 26:46 [3] 1.28 km (20:55 / km)
weight:152.2lbs

easy cruise 200y br 500y fr 500y fr wfins 100y ba , 50y br 50y fr

Thursday Jan 11 #

10 AM

Gym workout (bike,wts etc (Strength training) 30:00 [3]

11 AM

Swimming 21:14 [3] 1.1 km (19:18 / km)

200y be 210 210
500y free 146 150 153 150 153
500y fre w fins 129 134 134 134 128

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Training Targets

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:11.3mi7%
projected:258mi172%

Jan 1 – Dec 31 (365d)
trail run
Trail running 100mi
actual:10.6mi10%
projected:242.3mi242%

Jan 1 – Dec 31 (365d)
road biking
Road Biking 1750mi

Jan 1 – Dec 31 (365d)
all exercise
Total 450:00:002500mi500c
actual:15:25:583%47.8mi1%14c2%
projected:352:03:3678%1090mi43%319c63%

Jan 1 – Dec 31 (365d)
Orienteering
Orienteering 150mi500c
actual:3.3mi2%14c2%
projected:75.1mi50%319c63%

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