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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Road Biking3 6:40:16 73.76(5:26) 118.7(3:22) 243
  Swimming14 5:28:00 10.16(32:17) 16.35(20:04)
  Misc Outdoor activities ( sailing , etc)1 3:00:00
  Orienteering2 2:19:45 8.07(17:20) 12.98(10:46) 18819 /20c95%
  Treadmill5 1:45:30 10.0(10:33) 16.09(6:33) 145
  Mtn Biking1 1:33:32 19.23(4:52) 30.95(3:01) 69
  Gym workout (wts etc)4 1:25:00
  Hiking1 1:00:00 2.5(24:00) 4.02(14:55)
  Trail running1 57:10 5.11(11:11) 8.22(6:57) 124
  Total28 24:09:13 128.82 207.32 76919 /20c95%
averages - weight:148.9lbs

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Friday Nov 30, 2012 #

6 AM

Swimming 16:00 [3] 0.8 km (20:00 / km)

Shanghai hotel before breakfast

Thursday Nov 29, 2012 #

7 AM

Swimming 16:00 [3] 0.85 km (18:49 / km)

C • Could one jog in Shanghai? 7

Wednesday Nov 28, 2012 #

7 AM

Swimming 16:00 [3] 0.8 km (20:00 / km)

Shanghai before work

Tuesday Nov 27, 2012 #

7 AM

Swimming 16:00 [3] 0.8 km (20:00 / km)

Shanghai hotel before breakfast

Sunday Nov 25, 2012 #

8 AM

Swimming 16:00 [3] 0.8 km (20:00 / km)

morning swim at hotel in Shanghai

Friday Nov 23, 2012 #

8 AM

Treadmill 32:30 [3] 3.0 mi (10:50 / mi)

Treadmill work out before sitting on my backside all day on the plane

Thursday Nov 22, 2012 #

8 AM

Swimming 33:00 intensity: (25:18 @3) + (7:42 @4) 1.65 km (20:00 / km)
weight:147.5lbs

200m br 200m ba warm up
500m fr
500m fr w fins 2 min intervals (131,136,135,137,133)
50 fly 50 fr
150 br warmdown
12 PM

Mtn Biking 1:33:32 intensity: (1:15:32 @3) + (18:00 @4) 30.95 km (3:01 / km) +69m 2:59 / km

Bike around Lake elmo trails on a nice warm (55degF ) thanksgiving

Loaded up my track into strava and got 2nd place on the eagle point lake loop (1540) beating out Chad McDonald
C • Strava baby. 5

Wednesday Nov 21, 2012 #

1 PM

Treadmill (Indoor track) 11:00 [3] 2.0 km (5:30 / km)

Indoor track at Woodbury y at lunchtime

Gym workout (wts etc) 20:00 [3]

Bike at y

Tuesday Nov 20, 2012 #

6 PM

Orienteering 1:30:00 [3] 3.38 mi (26:38 / mi) +150m 23:24 / mi

Fun OTNT set by Tom in Eden P . (Thanks TOM) Steep trails and interesting small area. We had to stay on trails. I'd like to stop by there in day time and see the nice woods . Teamed up with Molly for carrying the flag and got 4 bonuses.

Headlamp was only at 1/2 power for some reason , so I need to fix that

Monday Nov 19, 2012 #

6 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:149.5lbs

Sunday Nov 18, 2012 #

7 AM

Swimming 25:00 [3] 1.25 km (20:00 / km)
weight:149.5lbs

early swim at Y on way to biking
200m warm up
500m fr
500 m fr w/fins
50 fly
9 AM

Road Biking 4:18:41 [3] 44.81 mi (5:46 / mi) +243m 5:41 / mi

Bike w/ Mike and Julia, Tom, Molly and Justin, Pete W , Pete C , Rick from Tom's to Shakopee via MN River bottoms back via Eden Prairie / Hyland and ending up a Diavanni's for pizza etc . Beautiful day for riding and a fun time

Saturday Nov 17, 2012 #

8 AM

Swimming 36:00 intensity: (24:00 @3) + (12:00 @4) 1.8 km (20:00 / km)
weight:146.8lbs

200m warm up
500m fr w fins
200m back
500m w fins (839)
100m fr 100m ba 50fly 150 warmdown
12 PM

Road Biking 1:30:00 [2] 17.65 mi (5:06 / mi)

Bike to pine point and back wtih Lori

Friday Nov 16, 2012 #

8 PM

Gym workout (wts etc) 25:00 [3]

Stationary bike at y

Treadmill 22:00 [3] 3.26 km (6:45 / km) +50m 6:16 / km

Tuesday Nov 13, 2012 #

8 PM

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

Sunday Nov 11, 2012 #

Event: MNOC - Tamarack Nature Center
 
8 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:148.5lbs

200y warm up
5 x100y free
200y legs only
300 y free w/fins
50 fly , 50 br
7 PM

Orienteering race 49:45 [4] *** 7.54 km (6:36 / km) +38m 6:26 / km
spiked:19/20c

MNOC Tamarack ; Good run except getting stuck in buckthorn at #6

Long - B - Splits

Saturday Nov 10, 2012 #

7 AM

Swimming 30:00 [3] 1.5 km (20:00 / km)
weight:148.7lbs

12 PM

Misc Outdoor activities ( sailing , etc) (yard clean up) 3:00:00 [2]

cutting brush, hauling it and feeding into wood chipper . then raking up the final load of leaves
4 PM

Road Biking 51:35 [3] 11.3 mi (4:34 / mi)

quick ride before sunset on a nice warm afternoon (63 F)

Friday Nov 9, 2012 #

5 PM

Gym workout (wts etc) 25:00 [3]

Indoor bike at y

Treadmill 20:00 [3] 3.0 km (6:40 / km) +50m 6:09 / km

At y

Thursday Nov 8, 2012 #

5 PM

Gym workout (wts etc) (Elliptical) 15:00 [3]
weight:151.5lbs

Treadmill 20:00 [3] 3.0 km (6:40 / km) +45m 6:12 / km

6 PM

Swimming 22:00 [3] 1.0 km (22:00 / km)

Sunday Nov 4, 2012 #

5 AM

Trail running 57:10 [3] 5.11 mi (11:11 / mi) +124m 10:24 / mi
shoes: New Bal

New Forest November Classic was cancelled 10 minutes before the start due to the course being impassable. Heavy rain had fallen overnight and was falling from 8 am to 930 am resulting in flooded roads and a small stream crossed early on, and recrossed by all the advanced courses becoming a 4' deep swollen raging river.

So went for a run around St Catherines Hill in Winchester. It has a turf maze ( a mizmaze) on top which dates from mediaeval times or before http://en.wikipedia.org/wiki/Mizmaze

zoom in on my Garmin track and you can see the maze in the aerial photo and my track .

very wet in the meadows alongside the River Itchen but it had stopped raining



C • New Forest rain 2

Saturday Nov 3, 2012 #

Hiking 1:00:00 [3] 2.5 mi (24:00 / mi)

Hiking around streets of Winchester

Thursday Nov 1, 2012 #

5 PM

Swimming 32:00 [3] 1.65 km (19:24 / km)

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