Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

	activity	#	time	miles		km		+m
	Misc Outdoor activities ( sailing , etc)	1	1:15:00
	Swimming	4	1:10:00	2.0	(35:05)	3.21	(21:48)
	Road Biking	2	1:03:20	14.13	(4:29)	22.74	(2:47)	55
	Orienteering	1	58:57	3.99	(14:47)	6.42	(9:11)	171	11 /	11c	100%
	Total	8	4:27:17	20.12		32.37		227	11 /	11c	100%
averages - weight:153.5lbs

2:31

0:00

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 #

Event: QOC Fountainhead

Event: MNOC Adventure Race Tune up

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...

Green - Splits

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