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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Swimming12 5:22:00 10.22(31:30) 16.45(19:34)
  X-C skiing1 2:30:00 9.94(15:05) 16.0(9:23)
  Orienteering1 1:45:00 4.97(21:07) 8.0(13:08)16 /16c100%
  Gym workout (wts etc)4 1:26:00 14.0 22.53
  Treadmill1 25:00 2.61(9:35) 4.2(5:57) 50
  Total15 11:28:00 41.74 67.18 5016 /16c100%
averages - weight:153.1lbs

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Sunday Feb 24, 2013 #

8 AM

Swimming 38:00 intensity: (26:00 @3) + (12:00 @4) 2.0 km (19:00 / km)
weight:152.4lbs

2x (100y br+ 100y ba + 100y fr) warm up
200 y legs only
600 y alternate fast 100, slow100 125, 127,129
400 y with fins 602
400 mix of fr , fly and ba to warmdown
C • Dolphin man 6

Saturday Feb 23, 2013 #

Gym workout (wts etc) 30:00 [3] 9.0 mi (3:20 / mi)

Indoor bike at Y

Swimming 12:00 [3] 0.6 km (20:00 / km)
weight:153.2lbs

Short swim after bike at y

Wednesday Feb 20, 2013 #

6 PM

Swimming 24:00 [3] 1.25 km (19:12 / km)
weight:153lbs

Sunday Feb 17, 2013 #

Event: MNOC Lake Elmo 90 minute Score-O
 
7 AM

Swimming 25:00 [3] 1.25 km (20:00 / km)
weight:153.2lbs

Quick early morning swim before going off to set controls for the MNOC O meet
9 AM

Orienteering (Setting and retrieval ) 1:45:00 [3] *** 8.0 km (13:08 / km)
spiked:16/16c shoes: Ice bugs

Setting controls (14) on n and mid part of the course plus retrieval of 2

Saturday Feb 16, 2013 #

1 PM

X-C skiing 2:30:00 [3] 16.0 km (9:23 / km)

Ski to beer 5 . Fun social ski with Schnapps intervals . Grey weather and great grooming. Ski chalet at wirth to uptown for beer and good times

Friday Feb 15, 2013 #

5 PM

Swimming 24:00 [3] 1.2 km (20:00 / km)
weight:155.6lbs

Wednesday Feb 13, 2013 #

5 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:153.3lbs

Sunday Feb 10, 2013 #

8 AM

Swimming 42:00 [3] 2.1 km (20:00 / km)

5 x (100y br + 100y ba + 100y fr)
3. X (100 br slow + 100 fr fast with flip turns)
300 warmdown

Saturday Feb 9, 2013 #

7 AM

Swimming 32:00 intensity: (22:00 @3) + (10:00 @4) 1.6 km (20:00 / km)
weight:152.3lbs

Warm up 5 x (100br + 100fr)
200 y legs only
5x100 y sprints on 2 min fr w fins 116, 122,125,125,124
100y warmdown

Friday Feb 8, 2013 #

8 PM

Gym workout (wts etc) 16:00 [3] 5.0 mi (3:12 / mi)

Bike at y

Swimming 22:00 [3] 1.2 km (18:20 / km)
weight:152.2lbs

Thursday Feb 7, 2013 #

6 PM

Swimming 24:00 [3] 1.25 km (19:12 / km)
weight:152.8lbs

200m warm up 1000 m free at 142 pace
50 m warmdown

Sunday Feb 3, 2013 #

8 AM

Gym workout (wts etc) 30:00 [3]

Stationary bike 20 then at machines 10

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

600 y warm up (br,ba,fr)
200 y legs only
1000y fr w fins 1652
200y warmdown

Saturday Feb 2, 2013 #

8 AM

Gym workout (wts etc) (Elliptical ) 10:00 [3]

Warm up

Treadmill 25:00 [3] 4.2 km (5:57 / km) +50m 5:37 / km

Steadily increasing pace 3km in 1600 then warmdown

Friday Feb 1, 2013 #

8 AM

Swimming 23:00 [3] 1.2 km (19:10 / km)
weight:153.1lbs

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