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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Road Biking6 7:30:00 118.0(3:49) 189.9(2:22) 390
  Hiking8 6:24:00 20.4(18:49) 32.83(11:42) 250
  Balance ball work out12 4:55:00
  Orienteering5 3:24:26 12.05(16:58) 19.39(10:33) 16054 /57c94%
  Mtn Biking1 3:15:00 24.63(7:55) 39.64(4:55) 150
  Trail running5 2:40:42 12.37(13:00) 19.9(8:05) 70
  Misc Outdoor activities ( sailing , etc)1 45:00
  muscle specific exercises3 25:00
  Total22 29:19:08 187.44 301.65 102054 /57c94%

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Sunday Nov 29, 2009 #

Road Biking 1:20:00 [3] 22.0 mi (3:38 / mi) +120m 3:35 / mi

Pine Point via KA, PS and back via hills

Balance ball work out (stretching, lower , abs) 35:00 intensity: (15:00 @1) + (20:00 @2)

Saturday Nov 28, 2009 #

Balance ball work out (lower body) 20:00 [3]

Road Biking 1:20:00 [3] 20.0 mi (4:00 / mi)

PPoint via KA trails PSprings and Gateway

Friday Nov 27, 2009 #

Balance ball work out (abs) 20:00 [2]

Mtn Biking 3:15:00 [3] 24.63 mi (7:55 / mi) +150m 7:46 / mi

Turkey Burner form Mendoat (Sibley Hse) to Cedar Ave br (cross) - Nine Mile creek then run through 2' deep ice cold water and back via trails on N bank of MN river with trips up and down the bluff (3x) back to Mendoat via 494 bridge. Awesome fun group outing. Thanks Brian

Trail running 45:00 [3] 5.0 km (9:00 / km) +40m 8:39 / km
shoes: Salomon wings bright green

Nine mile creek - Moir park trails and back

Thursday Nov 26, 2009 #

Balance ball work out (lower body) 20:00 [3]

Balance ball work out (stretching + general) 20:00 [1]

Trail running 14:12 [3] 3.0 km (4:44 / km) +30m 4:30 / km
shoes: Salomon wings bright green

KA loop - ridge trail to prairie to pond - Flor

Tuesday Nov 24, 2009 #

Orienteering (night O) 43:00 [2] *** 4.0 km (10:45 / km) +60m 10:00 / km
spiked:12/14c shoes: Salomon wings bright green

OTNT MoirPark - lots of hills by Mike and Julia. Score o- foggy night with high particulate counts in air (~150) and slippery underfoot so didn't push it Went on S loop first . Got 14 out of 21 ... Fun outing and good socializing after at M&J's

Trail running warm up/down 35:00 [2] 4.0 km (8:45 / km)
shoes: Salomon wings bright green

warm up cool down run to and from start of OTNT

Monday Nov 23, 2009 #

Balance ball work out (abs) 20:00 [3]

Sunday Nov 22, 2009 #

Event: MNOC - Battle Creek Regional Park
 

Balance ball work out (lower body) 20:00 [3]

Orienteering race 56:26 [4] *** 7.28 km (7:45 / km) +100m 7:15 / km
spiked:17/18c shoes: Salomon wings bright green

Battle creek MNOC on the newly updated map. Nice run , a slight pause on #6 (stayed a little too high) otherwise nailed them all .

Road Biking (moutnain bike) 1:10:00 [2] 18.0 mi (3:53 / mi) +120m 3:49 / mi

bike through KA on trails to PS and gateway to 96 , back via PS and KAbbott looping around on trails. Unleashed dog standing by its owner suddenly jumped out right in front of me and I ran right over it with both wheels .. nowhere else to go. Went over handle bars but no problem since I landed in woodchips. Gave the dumbsh*t dog owner a few choice words and went on....

Red - Splits

Saturday Nov 21, 2009 #

Road Biking 1:20:00 [2] 20.0 mi (4:00 / mi)

bike to pine point and back w/L via Willernie

Friday Nov 20, 2009 #

Balance ball work out (upper body) 20:00 [2]

Wednesday Nov 18, 2009 #

Balance ball work out (lower body) 20:00 [2]

Hiking 15:00 [2] 1.2 mi (12:30 / mi)

walking across campus to meetings at 3M

Monday Nov 16, 2009 #

Hiking 40:00 [1] 2.0 mi (20:00 / mi)

around the mall in Washington DC - Smithsonian - Holocaust Museum - Lunch - Capitol Building - Smithsonian

Sunday Nov 15, 2009 #

Hiking 1:50:00 [2] 4.0 mi (27:30 / mi) +250m 23:02 / mi

Hiking in Shenandoah National Park w/ L and G+G. Took the Skyline drive to Upper Hawksbill parking area (3,550') and hiked up to 4051' Hawksbill peak summit and back down. Then down to Dark Hollow falls and back up again Great views form the Skyline Drive. Visited Unicorn Winery on way back to DC
C • That explains 2

Saturday Nov 14, 2009 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)

walking around the trails at the Civil War battle field of Manassas. Very interesting seeing the cannons lined up as they were in 1862

Wednesday Nov 11, 2009 #

Event: MNOC - Katherine Abbott Park - Night-O Sprint
 

Tuesday Nov 10, 2009 #

Balance ball work out (lower body) 20:00 [2]

Monday Nov 9, 2009 #

Hiking 20:00 [1] 2.0 km (10:00 / km)

BCreek N side - S side had bow hunt

muscle specific exercises (left shoulder) 10:00 [2]

Sunday Nov 8, 2009 #

Misc Outdoor activities ( sailing , etc) (leaf raking) 45:00 [1]

Orienteering (taping and mapping) 20:00 [1] *** 0.3 km (1:06:40 / km)
spiked:16/16c

creating the "terrain" for micro O; taping micro O and last minute mapping corrections

Saturday Nov 7, 2009 #

Balance ball work out (abs) 20:00 [2]

Road Biking 1:30:00 [3] 26.0 mi (3:28 / mi) +150m 3:24 / mi

Pine point and back via Jamaca hills and KA trails . Beautifcul warm 65F November day!

Friday Nov 6, 2009 #

Hiking 50:00 [1] 5.0 km (10:00 / km)

Hike at lunchtime around Battle creek S asphalt loop and around 3M campus to meetings

Hiking 50:00 [1] 3.0 mi (16:40 / mi)

evening walk thr KA park and night walk to willernie bar back w/L

Thursday Nov 5, 2009 #

Balance ball work out (lower body) 20:00 [2]

early

Trail running 13:30 [3] 2.5 km (5:24 / km)
shoes: Salomon wings bright green

quick run after work in KA : E side ridge trail - W pond loop

Balance ball work out (abs) 20:00 [2]

muscle specific exercises (L shoulder) 5:00 [2]

Tuesday Nov 3, 2009 #

Hiking 34:00 [1] 3.5 km (9:43 / km)

BCreek at lunchtime S loop

Trail running 53:00 [3] 5.4 km (9:49 / km)
shoes: Salomon wings bright green

OTNT run around Kaposia park ; fun intervals trying to follow the disc golf course in the dark

Orienteering 45:00 [3] 4.8 km (9:22 / km)
shoes: Salomon wings bright green

Thompson park night o: "find the tapes" located at random trail intersections / trail ends on the map (nice new map done by Pete). Good exercise for night O . Found 10 out of 12 , went back for 1 but couldn't spot it.

Monday Nov 2, 2009 #

Hiking 35:00 [1] 3.5 km (10:00 / km)

BCreek at lunchtime

Sunday Nov 1, 2009 #

Balance ball work out (abs) 20:00 [2]

muscle specific exercises (L shoulder) 10:00 [2]

Road Biking 50:00 [2] 12.0 mi (4:10 / mi)

round WBLake with L

Orienteering (setting/ taping) 40:00 [1] *** 3.0 km (13:20 / km)
spiked:9/9c

at KA taping the Veterans Day O and map updates

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