Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Jun 30, 2006:

activity	#	time	miles		km		+m
Orienteering	7	8:20:00	23.8	(21:01)	38.3	(13:03)	750	84 /	93c	90%
Kayaking	4	6:20:00	21.89	(17:22)	35.23	(10:47)
Road Biking	6	5:30:00	83.6	(3:57)	134.54	(2:27)	245
Swimming	12	4:25:21	7.55	(35:10)	12.14	(21:51)
Mtn Biking	2	3:55:00	17.18	(13:41)	27.66	(8:30)	400
Trail running	2	1:05:00	6.52	(9:58)	10.5	(6:11)	180
Road running	2	44:20	5.24	(8:27)	8.44	(5:15)	5
Total	22	30:19:41	165.78	(10:59)	266.8	(6:49)	1580	84 /	93c	90%

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Thursday Jun 29, 2006 #

Kayaking 1:10:00 [3] 4.5 mi (15:33 / mi)

Power paddle on White bear Lake: bellaire beach to ramsey cty beach and return

Wednesday Jun 28, 2006 #

Road Biking 1:10:00 [3] 22.0 mi (3:11 / mi) +65m 3:09 / mi

out to Pine Point and back via hills . Nice cruise

Swimming 23:00 [3] 1.0 km (23:00 / km)

500 m free 9:42 ; 500m mixed to warm down

Tuesday Jun 27, 2006 #

Orienteering 40:00 [3] *** 4.0 km (10:00 / km) +40m 9:31 / km
spiked:12/13c

Battle creek death match pratice O - 27 control points 4 people , 1st to each control takes the tape. Gave Mollie and Chris a 5 min head start . 45 mins for them, 40 mins for Graham and I . I got 7 , just beat Graham to one, he just beat me to another. Visited 6 empty controls . Fun... thanks to Jerritt for setting the course.

Monday Jun 26, 2006 #

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

1000m free

Sunday Jun 25, 2006 #

Road Biking 40:00 [3] 8.0 mi (5:00 / mi)

to anf from Y via Gateway cycle on return

Swimming 35:00 [3] 1.6 km (21:52 / km)

Swim at Y. 500 m free (9m45s) , 500 m mixed (fr,br,bk), 500 m free (9 m 52s), 100m cool down

Saturday Jun 24, 2006 #

Road Biking 1:50:00 [3] 24.0 mi (4:35 / mi) +50m 4:33 / mi

Gateway trail and county roads to Square Lake (for swim leg) and back. Used my 30 year old Eddy Merckx 12 speed road bike (for my college days) . All went well until return trip : stuck in top gear (rear derailleur cable broke) so had to stand up and really torque it going up hills. A somewhat unbalanced triathlon training session (heavy on the bike) but a nice way to stay cool on a warm humid day.

Swimming 15:00 [3] 0.5 km (30:00 / km)

Tri training at Square Lake - open water but calm

Trail running 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km

Tri training - transition from bike 13 miles swim 500meters bike 13 miles to trail run with pack 2.5 km at K Abbott . Saw some kids doing paintball in the park and shooting at whatver they saw. Ran home and called sheriff

Thursday Jun 22, 2006 #

Swimming 26:00 [3] 1.2 km (21:40 / km)

Evening cruise at YMCA (11 x 100m free , 1 x 100m br)

Monday Jun 19, 2006 #

Swimming 30:00 [2] 1.2 km (25:00 / km)

evening cruise swim at Y w/Lori - 4 x 100 (1 free+ 1 br + 1 bk)

Sunday Jun 18, 2006 #

Swimming race 11:21 [4] 0.4 mi (28:22 / mi)

Tri Quest practice triathlon at Turtle Lake , Shoreview. Strong breeze from the W-NW plus boat traffic caused a very choppy surface. Did 2 loops of 0.2 mi each . Wet suit helped float me high ; freestyle for entire way except for rounding the buoys to get bearings. Run up hill to transition

Road Biking race 33:00 [4] 10.0 mi (3:18 / mi) +30m 3:16 / mi

Tri Quest practice triathlon bike leg 2 loops of 5 miles . On Lori's bike going quite strong but no clips (didn't have time to put them on). Need more bike specific training ...since wasn't in top gear for more than about 20% (mostly the downwind / downhill sections ) ... maybe too many miles the day before.

Road running race 31:20 [4] 4.0 mi (7:50 / mi) +5m 7:48 / mi
shoes: salomon xa pro w inserts

Tri Quest practice triathlon: run section. Hot . Started out about 3mns :30 seconds ahead of Jerriit . 2 loops straight out and back. I timed him at 3:12 behind me at the first turn around, then about 2 mins behind at halfway , then 25 seconds behind for the final 1 mile. I couldn't stay with him so I finally finished about 1 minute behind (and 20 + years ahead ) at the finish.

Thanks to Stephen for setting this up. Onward !

Saturday Jun 17, 2006 #

Mtn Biking 3:30:00 [3] 18.0 km (11:40 / km) +250m 10:55 / km

Mtn biking .... hot ...

C • Had enough? 1

Orienteering 55:00 [3] ** 4.0 km (13:45 / km) +250m 10:29 / km

Hot... setting/ vetting

Kayaking 1:50:00 [3] ** 7.5 km (14:40 / km)

Water level low ... in thunderstorm with high wind gusts, but sun came out eventually

Friday Jun 16, 2006 #

Swimming 8:00 [3] 0.4 km (20:00 / km)

Swim at Y with Lori; thunder started so they cleared the pool..

Thursday Jun 15, 2006 #

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

quick swim at Y 1000m freestyle (on way to picking up 50 kayaks from Dan for the MNOC July 8th AR)

C • ahead again 3

Tuesday Jun 13, 2006 #

Orienteering 30:00 [3] *** 2.8 km (10:43 / km) +60m 9:41 / km
spiked:11/12c

Neat contours only (no trails) map training set by Jerritt. Some of the veg was a little thick but was able to feel the contours well .. good exercise

Orienteering 15:00 [3] *** 1.5 km (10:00 / km)

control retrieval on contours only map and reloaction exercise. Good for staying in contact with the map. Battle creek park

Sunday Jun 11, 2006 #

Swimming 25:00 [4] 1.2 km (20:50 / km)

YMCA with Lori 12 x 100 m crawl

Kayaking 1:00:00 [2] 6.0 km (10:00 / km)

Eagle point lake at L Elmo ..All way to N end and up th e stream as far as I could go. Also along the NE passage. Main lake very weedy. Lots of herons and nice large white egret flew right over me.

C • Not only 2

Saturday Jun 10, 2006 #

Orienteering (setti ng) 2:10:00 [3] ** 8.5 km (15:18 / km) +150m 14:03 / km
spiked:37/39c

Control taping

C • I thought 2

Road Biking 47:00 [3] 11.6 mi (4:03 / mi) +50m 4:00 / mi

bike on trails/roads

Wednesday Jun 7, 2006 #

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

Y swim (200 br 1000 cr)

Tuesday Jun 6, 2006 #

Orienteering 1:20:00 [3] *** 6.0 km (13:20 / km) +50m 12:48 / km
spiked:14/16c

training at battle creek ... fun courses set up by Jerritt,

Monday Jun 5, 2006 #

Trail running 50:00 [3] 8.0 km (6:15 / km) +150m 5:43 / km

Home to Jethros then hills at Kath Abbott

Sunday Jun 4, 2006 #

Note

MNOC Ney park (members only)

Orienteering race 40:00 [4] *** 4.5 km (8:53 / km)
spiked:10/13c

Nye Park members only meet scorer O format
Rather thic and scratchy in the woods on the NE side of the park. Got 11 controls but tried for 13 (didn't want to waste time looking for them so moved on when couldn't find them right away in the thick stuff. )

Saturday Jun 3, 2006 #

Kayaking 2:20:00 [1] 9.0 mi (15:33 / mi)

kayak from rivers falls to F on Kinni with Mike and Julia . Beautiful day. river quite high

Orienteering 1:50:00 [2] ** 7.0 km (15:43 / km) +200m 13:45 / km

Running around W Wi location doing map work

Friday Jun 2, 2006 #

Mtn Biking 25:00 [3] 6.0 mi (4:10 / mi) +150m 3:52 / mi

Hills around Kath Abbott park

Thursday Jun 1, 2006 #

Road Biking 30:00 [3] 8.0 mi (3:45 / mi) +50m 3:41 / mi

Bike to YMCA

Road running 13:00 [3] 2.0 km (6:30 / km)

2 km at YMCA

Swimming 28:00 [3] 1.2 km (23:20 / km)

4 x 3 x (100m fr , 100 br, 100 bk)

C • I would love a duel.... 5

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