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Attackpoint - performance and training tools for orienteering athletes

Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:54:19 13.78(12:39) 22.17(7:52) 50543 /43c100%
  Swimming2 1:06:15 1.93(34:17) 3.11(21:18)
  Trail running2 40:03 4.7(8:31) 7.56(5:18) 22
  Road Biking1 31:44 7.46(4:15) 12.01(2:39) 61
  Total6 5:12:21 27.87(11:12) 44.85(6:58) 58843 /43c100%
averages - weight:147lbs
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Sunday Nov 19 #

10 AM

Orienteering race 2:20:22 [4] *** 17.05 km (8:14 / km) +394m 7:23 / km
spiked:25/25c shoes: Inov Oroc 340 - yellow

Possum Trot XVIII at Blue and Gray park on East side of Kansas City with Pete W and Jim M from MNOC

Sunny cool morning 34 deg for the start .

Good long course ran much of way with Mike E just behind the lead 3 . Messed up ankle around 16 so that took the edge off my pace . Clean run skipped 22 .

Drew ahead of Mike after 24 and finished about 2 mins ahead
With4th place .

PS Ankle sprained and swollen by evening

Saturday Nov 18 #

12 PM

Orienteering 23:09 [3] ** 3.3 km (7:01 / km) +72m 6:20 / km
spiked:11/11c shoes: Inov Oroc 340 - yellow

Pre possum OK long sprint at Heartland Center . Good run . A couple of micro bobbles of 5 seconds or so . 1st place

Orienteering 10:48 [3] ** 1.82 km (5:56 / km) +39m 5:22 / km
spiked:7/7c shoes: Inov Oroc 340 - yellow

Prepossum OK at Heartland Center.
Short course . 1st place . Good run some repeat legs and controls from the long.

Thursday Nov 16 #

9 AM

Trail running 20:40 [4] 3.8 km (5:26 / km) +12m 5:21 / km
shoes: Hoka Challenger ATR

10 AM

Swimming 31:25 [3] 1.46 km (21:31 / km)
weight:148lbs

300y br
300y ba
500y fr
500y fr w fins

Wednesday Nov 15 #

8 AM

Trail running 19:23 [4] 3.77 km (5:09 / km) +10m 5:05 / km
shoes: Hoka Challenger ATR

Morning run thru Katharine Abbott

Road Biking (specialized roubaix) 31:44 [3] 7.46 mi (4:15 / mi) +61m 4:09 / mi

32 deg F and strong W wind ... with gloves and windproof top nice ride
10 AM

Swimming 34:50 [3] 1.65 km (21:07 / km)
weight:146lbs

300y br
300y ba
600y fr
600y fr w fins

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Training Targets

Jan 1 – Dec 31 (365d)
Overall
Total 450:00:002500mi
actual:448:39:3799%2654.5mi106%
projected:503:52:48111%2981.2mi119%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:140.2mi93%
projected:157.4mi104%

Jan 1 – Dec 31 (365d)
Kayak
Kayaking 150mi
actual:154.6mi103%
projected:173.6mi115%

Jan 1 – Dec 31 (365d)
Trail running
Trail running 100mi
actual:99.5mi99%
projected:111.7mi111%

Jan 1 – Dec 31 (365d)
Orienteering 150mi500c
actual:208.7mi139%689c137%
projected:234.4mi156%774c154%

Jan 1 – Dec 31 (365d)
biking
Road Biking 1750mi
actual:1759.7mi100%
projected:1976.3mi112%

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