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Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Kayaking1 3:24:00 12.94(15:46) 20.83(9:48) 47
  Swimming4 2:17:48 4.09(33:43) 6.58(20:57)
  Road Biking3 2:08:41 30.38(4:14) 48.9(2:38) 175
  muscle specific exercises1 40:00
  Trail running1 22:13 2.35(9:27) 3.78(5:52) 24
  Total9 8:52:42 49.76 80.08 246
averages - weight:157lbs
«
3:46
0:00
ThFrSaSuMoTuWe

Wednesday Apr 26 #

9 AM

Swimming 31:03 intensity: (25:03 @3) + (6:00 @4) 1.46 km (21:16 / km)
weight:157.1lbs

400 y br 219,217, 218,225
400y ba 203,206,209,212
400y fr 149,150,150,149
400y fr w fins 125,130,130,125

Tuesday Apr 25 #

10 AM

Road Biking (specialized roubaix) 14:35 [3] 5.94 km (2:27 / km) +40m 2:22 / km

home to Y

muscle specific exercises (upper body and core) 40:00 [3]

11 AM

Swimming 29:57 [3] 1.46 km (20:31 / km)
weight:157lbs

400y br 209,212,216,210
400y ba 200,159,201,153
400y fr 141,146,148,147
400y fr w fins 129,138,136,124
12 PM

Road Biking (specialized roubaix) 37:53 [3] 9.87 mi (3:50 / mi) +29m 3:48 / mi

Back from Y around White Bear Lake along 96 and 244

Monday Apr 24 #

1 PM

Swimming 35:28 [3] 1.65 km (21:33 / km)
weight:159lbs

Easy cruise
400y br 216,219,219,220,
400y ba 206,206,209,209
400y fr 148,149,155,151
400y fr w fins 128,137,134,137
100y ba w fins 147
100y br 209

Sunday Apr 23 #

7 AM

Trail running 22:13 [3] 2.35 mi (9:27 / mi) +24m 9:10 / mi
shoes: New Bal

run before breakfast . Sunny and cool morning . 1 dog walker w loose dog.
1 PM

Kayaking 3:24:00 [3] 12.94 mi (15:46 / mi) +47m 15:35 / mi

Kayak Minnehaha creek Gray's Bay to 54th st with Jim and Kathi M, Mike and Julia, Lori, Phil , Jeanne L , Clark F and 6 others . Sunny day , warmish (65-70 with water at 56 deg F) and flow was 180 cfs (per USGS Gage 05289800 at Hiawatha) . Great trip JL tipped twice . Lori and I both ran the rapids at the mill and 54th,; some water in cockpit but not tipping.

3hr 24 moving time ; 5hr 13 including stops

Friday Apr 21 #

9 AM

Road Biking (specialized roubaix) 42:03 [3] 8.27 mi (5:05 / mi) +51m 4:59 / mi

to Y via Gateway with litter patrol . only about 6 pieces so went pretty quick

Road Biking (specialized roubaix) 34:10 [3] 8.55 mi (4:00 / mi) +56m 3:55 / mi

from Y to home via Gateway and N St paul
10 AM

Swimming 41:20 [3] 2.01 km (20:34 / km)
weight:154.8lbs

easy steady pace long swim
400y br
400y ba
600y fr
600y fr w fins
100y ba
100y fr

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Training Targets

Jan 1 – Dec 31 (365d)
Overall
Total 450:00:002500mi
actual:133:39:3029%597.7mi23%
projected:420:33:4693%1880.5mi75%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:38.1mi25%
projected:119.9mi79%

Jan 1 – Dec 31 (365d)
Kayak
Kayaking 200mi
actual:19.6mi9%
projected:61.6mi30%

Jan 1 – Dec 31 (365d)
Trail running
Trail running 100mi
actual:16mi15%
projected:50.3mi50%

Jan 1 – Dec 31 (365d)
Orienteering 150mi500c
actual:58.8mi39%209c41%
projected:185.2mi123%658c131%

Jan 1 – Dec 31 (365d)
biking
Road Biking 2000mi
actual:292.7mi14%
projected:921mi46%

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