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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Swimming13 5:20:59 9.91(32:23) 15.95(20:07)
  Kayaking2 4:20:00 23.5(11:04) 37.82(6:52)
  Mtn Biking3 3:12:42 44.4(4:20) 71.45(2:42) 292
  Orienteering3 2:32:43 11.06(13:48) 17.8(8:35) 34552 /53c98%
  Misc Outdoor activities ( sailing , etc)2 2:10:00
  Road Biking2 2:00:00 29.0(4:08) 46.67(2:34) 50
  Gym workout (wts etc)3 1:40:00
  muscle specific exercises5 1:25:00
  Balance ball work out1 20:00
  Total31 23:01:24 117.87 189.69 68752 /53c98%
  [1-5]31 23:00:16
averages - weight:153.1lbs

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Friday Sep 30, 2011 #

5 PM

Swimming 21:00 [2] 1.1 km (19:05 / km)
weight:152.6lbs

1000m fr + 100m br after work at Y
9 PM

muscle specific exercises 20:00 [1]

2 PT sessions

Thursday Sep 29, 2011 #

muscle specific exercises (ankle ) 15:00 [1]

PT 2 seesions

Wednesday Sep 28, 2011 #

5 PM

Mtn Biking 33:09 [2] 9.9 km (3:21 / km) +45m 3:16 / km

nice warm evening for a quick bike ride after work around KA and Echo Lake

Tuesday Sep 27, 2011 #

muscle specific exercises (ankle) 15:00 [1]

2 PT sets

Sunday Sep 25, 2011 #

Event: MNOC - Interstate State Park, WI
 

muscle specific exercises 15:00 [1]

2 PT sessions for the achilles
1 PM

Orienteering race (walk) 50:20 intensity: (35 @1) + (25:38 @2) + (21:20 @3) + (2:47 @4) *** 3.96 km (12:43 / km) +145m 10:45 / km
ahr:130 max:154 spiked:9/9c

MNOC Interstate park- beautiful day, cool and dry. Very nice park . Walked the short adventure run course . 3.96 km course 4.7 km actual

USGS map with trails added. Lots of rock features ... we need to make an O map. Very nice open woods

Short Adventure Run - Splits

Saturday Sep 24, 2011 #

8 AM

muscle specific exercises (ankle work) 20:00 [1]

PT for achilles (1 session am , 1 session pm)
1 PM

Misc Outdoor activities ( sailing , etc) (yard work) 1:30:00 [2]

mowing, fertilzing, splitting wood, hauling dirt
4 PM

Swimming 23:38 [3] 1.2 km (19:42 / km)
weight:151.2lbs

6 x (100m br + 100m fr)

Mtn Biking 1:23:33 intensity: (1:08 @0) + (33:52 @1) + (47:46 @2) + (47 @3) 30.75 km (2:43 / km) +123m 2:40 / km
ahr:112 max:131

mtn bike to Pine Point and back along the Gateway Trail. Beautiful fall day..

The new bridge over Manning (cty 15) is now open .. very nice piece of history well restored for its new use . It has fairly good slope up to it which is nice since the rest of the trail is somewhat flat.

Tuesday Sep 20, 2011 #

8 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

4 x (100m br + 100m fr + 100m ba) + 300m fr

Sunday Sep 18, 2011 #

9 AM

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

4 PM

Gym workout (wts etc) 40:00 [3]

elliptical 20, bike 20... damp drizzly day so stayed inside

Saturday Sep 17, 2011 #

5 PM

Gym workout (wts etc) 45:00 [3]

elliptical 15 mins, weights 15 mins, bike 15 mins

Swimming 21:00 [3] 1.0 km (21:00 / km)
weight:152.1lbs

3 x (100m br + 100m fr +1 00m ba) + 100m fr

Friday Sep 16, 2011 #

12 PM

Swimming 24:30 [3] 1.25 km (19:36 / km)

WBL Y 6 x (100m fr + 100m br) + 50 m ba

Sunday Sep 11, 2011 #

11 AM

Road Biking 35:00 [3] 10.0 mi (3:30 / mi)

Kayak shuttle
12 PM

Kayaking 2:00:00 [3] 10.5 mi (11:26 / mi)

nice warm fall day...so did a quick trip up to the Namekagon which was flowing quite nicely (77cfs at Leonards).. Cty K to whispering pines . 2 of the tight loops in the river have broken through
5 PM

Swimming 19:05 [3] 1.0 km (19:05 / km)
weight:152.4lbs

1000m free

Saturday Sep 10, 2011 #

Event: MNOC - Chester Woods County Park
 
1 PM

Orienteering 1:07:14 [4] *** 8.63 km (7:48 / km) +137m 7:13 / km
spiked:14/15c shoes: Salomon wings black

C • Achilles 2

red - Splits

Friday Sep 9, 2011 #

5 PM

Swimming 18:53 [3] 1.0 km (18:53 / km)
weight:154.2lbs

1000m fr 1853

Thursday Sep 8, 2011 #

6 PM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:154lbs

200m br (500)+ 1000m fr (2000)

Wednesday Sep 7, 2011 #

12 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)
weight:152.4lbs

200m br warm up 1000m fr (1900) , 100m br , 100 m ba , 200 m fr

Tuesday Sep 6, 2011 #

6 PM

Orienteering 11:46 [3] 1.8 km (6:32 / km) +29m 6:03 / km
spiked:14/14c

OTNT Snail lake sprint 1; verry nice use of a small park

Orienteering 10:49 [3] 1.52 km (7:08 / km) +20m 6:41 / km
spiked:15/15c

OTNT snail lake sprint 2

Orienteering 12:34 [3] 1.9 km (6:37 / km) +14m 6:23 / km

OTNT snail lake score O had to visit controls in odd/even sequence

Sprint 1 - Splits

Sprint 2 - Splits

Monday Sep 5, 2011 #

9 AM

Mtn Biking 1:16:00 intensity: (46:00 @3) + (30:00 @4) 19.13 mi (3:58 / mi) +124m 3:54 / mi

Bike to Pine point and back
12 PM

Gym workout (wts etc) 15:00 [2]

misc upper body machine

Swimming 33:00 [3] 1.5 km (22:00 / km)
weight:153.2lbs

3 x (100m fr+ 100mbr), 3 x (100m fr, 100 m ba, 100m br) slow and steady

Sunday Sep 4, 2011 #

10 AM

Road Biking 1:25:00 [3] 19.0 mi (4:28 / mi) +50m 4:26 / mi

Kayak bike shuttle against strong NW wind : Sunrise to Stevens Cr
12 PM

Kayaking 2:20:00 [3] 13.0 mi (10:46 / mi)

StevensCr - Sunrise : sun came out and it was quite warm (if paddling hard) . Flow 3220 cfs at Taylors falls

Saturday Sep 3, 2011 #

10 AM

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

4 PM

Swimming 23:30 [4] 1.2 km (19:35 / km)
weight:152.8lbs

1000 m fr 1835 200m br

Friday Sep 2, 2011 #

11 AM

Swimming 23:23 [3] 1.2 km (19:29 / km)
weight:154.8lbs

1200m free

Thursday Sep 1, 2011 #

11 AM

Swimming 24:00 [3] 1.2 km (20:00 / km)
weight:154.6lbs

500m fr + 100m br + 600m fr

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