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Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  MTB O2 2:37:01 12.11(12:58) 19.49(8:03) 9215 /15c100%
  Swimming4 1:35:27 2.91(32:50) 4.68(20:24)
  Road Biking3 1:16:06 17.99(4:14) 28.95(2:38) 78
  Misc Outdoor activities ( sailing , etc)1 40:00
  muscle specific exercises1 35:00
  Hiking1 20:00 1.0(20:00) 1.61(12:26)
  Orienteering1 14:31 0.78(18:30) 1.26(11:30) 292 /2c100%
  Total11 7:18:05 34.79 55.99 19917 /17c100%
averages - weight:150.5lbs
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2:53
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SaSuMoTuWeThFr

Thursday Jul 20 #

7 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:150.5lbs

200m br
800m fr
800m fr w fins

early swim at Shoreview before picking up Jade
10 AM

Hiking 20:00 [2] 1.0 mi (20:00 / mi)

to park and back with Jade on bike
7 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 40:00 [2]

Wednesday Jul 19 #

3 PM

Swimming 18:47 [3] 1.0 km (18:47 / km)

at WBL Y w L for quick swim after dropping of Jade
100y br
500y fr
500y fr w fins

Tuesday Jul 18 #

10 AM

muscle specific exercises (arms and planks) 35:00 [3]

pool packed so did strength workout instead

Monday Jul 17 #

6 PM

Road Biking (trek rockhopper) 22:42 [3] 4.08 mi (5:34 / mi) +40m 5:24 / mi

bike to Lake Links trail meeting

Sunday Jul 16 #

9 AM

Road Biking (specialized roubaix) 14:11 [3] 3.65 mi (3:53 / mi) +16m 3:50 / mi

to Y for swim

Swimming 38:40 [3] 1.83 km (21:08 / km)

400y br
400y ba
600y fr
600y fr w fins
easy cruise
10 AM

Road Biking (specialized roubaix) 39:13 [3] 10.26 mi (3:49 / mi) +22m 3:48 / mi

from Y around the lake to home

Saturday Jul 15 #

10 AM

MTB O (control retrieval) 1:14:09 [3] ** 4.36 mi (17:00 / mi) +30m 16:39 / mi
spiked:7/7c

control retrieval and race monitoring at the MNOC AR 2017 at Chippewa Forest

MTB O (control retrieval) 31:28 [3] 2.64 mi (11:55 / mi) +30m 11:31 / mi
spiked:3/3c

control retrievel and race monitoring at MNOC AR CP-7,8,9 at Chippewa Forest . NIce mtb trails

MTB O (control retrieval) 16:09 [3] 1.28 mi (12:37 / mi) +7m 12:25 / mi
spiked:2/2c

retrieval of Cp 10 and 11
3 PM

Orienteering (control retrieval) 14:31 [3] 0.78 mi (18:30 / mi) +29m 16:36 / mi
spiked:2/2c shoes: Salomon XA black

retrieval of the 2 controls in NW of the trek - including the island control

Swimming 2:00 [3] 0.05 km (40:00 / km)

swim to island and back for control retrieval. On return trip had one hand up in air to keep epunch dry .
4 PM

MTB O (control retrieval) 14:32 [3] ** 1.41 mi (10:18 / mi) +13m 10:02 / mi
spiked:2/2c

2 NE controls

MTB O (control retrieval) 20:43 [3] 2.42 mi (8:34 / mi) +13m 8:25 / mi
spiked:1/1c

last control on mtb leg 2 of MNOC AR in Chippewa Forest

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Training Targets

Jan 1 – Dec 31 (365d)
Overall
Total 450:00:002500mi
actual:260:57:5657%1389.6mi55%
projected:473:53:34105%2523.3mi100%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:84.3mi56%
projected:153.1mi102%

Jan 1 – Dec 31 (365d)
Kayak
Kayaking 200mi
actual:70.3mi35%
projected:127.7mi63%

Jan 1 – Dec 31 (365d)
Trail running
Trail running 100mi
actual:34.8mi34%
projected:63.3mi63%

Jan 1 – Dec 31 (365d)
Orienteering 150mi500c
actual:104.5mi69%379c75%
projected:189.7mi126%688c137%

Jan 1 – Dec 31 (365d)
biking
Road Biking 2000mi
actual:872.2mi43%
projected:1583.8mi79%

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