Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Sep 30, 2012:

	activity	#	time	miles		km		+m
	Road Biking	10	10:27:03	143.06	(4:23)	230.23	(2:43)	446
	Kayaking	2	7:50:00	31.67	(14:50)	50.97	(9:13)
	Orienteering	4	7:03:01	25.19	(16:48)	40.54	(10:26)	750	60 /	69c	86%
	Swimming	12	6:37:50	12.12	(32:50)	19.5	(20:24)
	Trail running	4	1:32:11	8.74	(10:33)	14.06	(6:33)	113
	Hiking	1	35:00	2.1	(16:40)	3.38	(10:21)
	Total	31	34:05:05	222.87	(9:11)	358.68	(5:42)	1309	60 /	69c	86%
averages - weight:149.1lbs

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Sunday Sep 30, 2012 #

8 AM

Road Biking 30:00 [3] 12.0 km (2:30 / km)

Bike to y for swim

Swimming 34:00 [3] 1.65 km (20:36 / km)
weight:147.4lbs

Easy cruise at y

3x (100y br 100y ba 100y fr) + 1000 y fr

Saturday Sep 29, 2012 #

Event: MNOC - Murphy-Hanrehan

1 PM

Orienteering race 1:43:45 [4] 8.1 km (12:49 / km) +181m 11:31 / km
spiked:16/20c

MNOC Murphy Hanrahan- warm day 80 deg F

It was pretty thick out there in many places so slow going but used trails and edges of marshes (very dry) as much as possible.

A couple of small mistakes (one wrong trail (about 40 seconds) and headed back to 7 (vs 12) after 11 (about 40 seconds) and some issues new controls in the thick stuff

I think i hit the stop and start vs lap on the Garmin , since I am missing a section (6 mins 41) on way from 1 to 2

Orienteering (control retrieval) 1:00:47 [3] *** 4.76 km (12:46 / km) +97m 11:35 / km
spiked:5/5c

control retrieval on NE part of M-H

Red - Splits

Thursday Sep 27, 2012 #

5 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:148.5lbs

Tuesday Sep 25, 2012 #

8 AM

Swimming 22:00 [3] 1.1 km (20:00 / km)
weight:149.2lbs

12 PM

Hiking 35:00 [2] 2.1 mi (16:40 / mi)

walk around Battle Creek S loop. They have cleared out a lot of the buckthorn in the middle of the S section of the park. It would be great if they can keep it that way ... MNOC should hold a meet there in 2013 (spring or winter)

Sunday Sep 23, 2012 #

8 AM

Road Biking 30:00 [3] 7.0 mi (4:17 / mi)

bike to Y and back

9 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)
weight:149.2lbs

Saturday Sep 22, 2012 #

Event: BGR - Wildcat Mound

10 AM

Orienteering race 1:20:37 [4] *** 9.08 km (8:53 / km) +223m 7:55 / km
spiked:9/10c shoes: Inov Oroc 340 - yellow

Badger O meet at Black River state forest. Long 7.1 km
Nice course with some long legs and nice challenging point feature controls. Read the contours well, vegetation is getting a little dated on the map. Nice area : we ran on the center section just W of the parking lot on N Settlement Rd

1 PM

Trail running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov Oroc 340 - yellow

warm up and cool down

4 PM

Swimming 33:00 [3] 1.65 km (20:00 / km)
weight:147.6lbs

downtown Y and a soak in the hot tub afterwards

long - Splits

Friday Sep 21, 2012 #

6 PM

Swimming 25:00 [3] 1.25 km (20:00 / km)
weight:149.6lbs

Downtown y after work

Wednesday Sep 19, 2012 #

6 PM

Swimming 25:00 [3] 1.25 km (20:00 / km)
weight:148.4lbs

Dwtn Y after work

Sunday Sep 16, 2012 #

11 AM

Kayaking 3:20:00 [3] 14.52 mi (13:46 / mi)

on the St Croix - the only section that has enough water in it to avoid hike a kayak. (Norway pt gage 3.55ft)

Thayers Landing to Norway point. Had to push off the bottom a few times but never actually got out. Met 2 guys who had started at Gordon Dam on Thursday (and had not had a fun time with all the rocks and no water ). Only saw 2 boats , 2 kayaks and 1 canoe . Lots of herons, sandhill cranes, and an eagle.

C • low st crx 5

3 PM

Road Biking 1:05:00 [3] 25.0 km (2:36 / km) +100m 2:33 / km

bike shuttle back to Thayers along the back roads. Very quiet.. no traffic

5 PM

Trail running 35:00 [3] 5.5 km (6:22 / km) +50m 6:05 / km

Warm for Sept (82 deg F) run at trails at Brandt Pines on way back from kayak. They have cleared all the 2011 blowdown off the trails and are working on cleaning out the area of blowdown.

Saturday Sep 15, 2012 #

8 AM

Road Biking 30:00 [3] 7.5 mi (4:00 / mi)

Triathlon bike leg: bike to y and back

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:148.6lbs

9 AM

Trail running 15:00 [3] 2.2 km (6:49 / km) +30m 6:23 / km

Triathlon leg 3 around kath Abbott fromhome

Friday Sep 14, 2012 #

5 PM

Road Biking 2:09:00 [3] 29.44 mi (4:23 / mi)

bike to sq lake and back after work

Thursday Sep 13, 2012 #

5 PM

Orienteering 1:00:00 [1] *** 3.5 km (17:09 / km)
spiked:8/8c

at Hartley checking some of the POC points and doing training for the nature center staff

Monday Sep 10, 2012 #

5 PM

Road Biking 1:25:22 [3] 32.34 km (2:38 / km) +105m 2:36 / km

ride along Gateway after work . Nice and warm out . Strong breeze from SW

Sunday Sep 9, 2012 #

Event: MNOC - Nerstrand Woods

8 AM

Swimming 36:00 [3] 1.6 km (22:30 / km)
weight:151lbs

6 x (100y br + 100y ba + 100y fr)

11 AM

Orienteering race 1:16:05 [4] *** 9.1 km (8:22 / km) +208m 7:30 / km
spiked:13/16c shoes: Inov Oroc 340 - yellow

MNOC Nerstrand Red 7.1km: beautiful day and nice open woods at Nerstrand. Had an Ok run. 1 to 2 I wandered about 600m to the west for some reason (about 4-5 mins error) and a little slow on 9 (about 50 m wide 40 seconds) and 15 (30 seconds).

a little out of shape for running

Orienteering race 41:47 [4] *** 6.0 km (6:58 / km) +41m 6:44 / km
spiked:9/10c shoes: Inov Oroc 340 - yellow

MNOC Nerstrand Brown : Good run on brown except wandered W again in same area as red coruse (2-3 on the brown) (abotu 3 min error) , a little shaky on 7 (30 seconds). Partial track only Garmin batteries died
Nice courses on a great early fall day

Brown - Splits

Red - Splits

Saturday Sep 8, 2012 #

7 AM

Road Biking 30:00 [3] 7.0 mi (4:17 / mi) +50m 4:12 / mi

to white bear Y and back

8 AM

Swimming 36:00 [3] 1.6 km (22:30 / km)
weight:149.6lbs

6 x (3 x 100 IM (br, ba, fr) easy cruise

Wednesday Sep 5, 2012 #

5 PM

Road Biking 1:35:00 [3] 22.0 mi (4:19 / mi)

Bike to pine point and back via KA . rode around KA and the way back but didn't record the return track for some reason

Monday Sep 3, 2012 #

10 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:151.4lbs

Swim at shoreview y outdoor pool w /L last day of outdoor pool for 2012

5 PM

Trail running 32:11 [3] 5.16 km (6:14 / km) +33m 6:02 / km

run around KA 3 loops

Sunday Sep 2, 2012 #

9 AM

Kayaking 4:30:00 [3] 17.15 mi (15:45 / mi)

early start down the Kinni 89 cfs (quite a few bumps on the bottom but didn't have to get out at all) . A few fishermen about ; the water was very clear and cool and lots of brown trout darting about. I think i was first kayak down for the day so saw 3 eagles and lots of big herons up close.
Stopped for occasional swims and a hike up the Devils Den.

On entering the St Croix it was very busy with traffic and lots of wakes and waves from the ~ 15mph wind from the S. So quite a work out going down to the Mississippi and back to pt Douglas beach. A new stretch of the river for me ... only remaining stretch of the whole St Croix that I have not paddled is Stillwater MP23.1 - Kinni delta beach MP6.5 (=16.6miles) . Maybe later this fall

C • Impressive 3

3 PM

Road Biking 1:08:47 [3] 22.47 km (3:04 / km) +120m 2:59 / km

Bike shuttle from Pt Douglas park at end of the St Croix back to River Falls via cty rd F. Had a slowly deflating tire which wouldn't hold pressure so I had to change it on the way

Saturday Sep 1, 2012 #

12 PM

Swimming 28:50 1.6 km (18:01 / km)

swim at Y w/Lori: 400m warm up 1000m w/fins 200m warmdown

5 PM

Road Biking 1:03:54 [2] 21.03 km (3:02 / km) +71m 2:59 / km

gike around lake w/L and stop in downtown WBL for icecream

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