Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Apr 30, 2014:

	activity	#	time	miles		km		+m
	Orienteering	6	7:40:23	28.37	(16:14)	45.66	(10:05)	395	84 /	90c	93%
	Swimming	13	7:08:53	13.06	(32:50)	21.03	(20:24)
	Misc Outdoor activities ( sailing , etc)	3	4:00:00
	Treadmill	4	1:37:00	8.52	(11:23)	13.72	(7:04)	333
	Hiking	2	1:09:00	3.43	(20:07)	5.52	(12:30)	30
	Gym workout (wts etc)	2	30:00
	Trail running	1	20:59	2.34	(8:57)	3.77	(5:34)	22
	Total	26	22:26:15	55.73		89.7		780	84 /	90c	93%
averages - weight:153.6lbs

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Sunday Apr 27, 2014 #

9 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)
weight:153.5lbs

600y IM warm up
600 y w fins 923 (134pace)
200 y legs only
600y free

Saturday Apr 26, 2014 #

Event: MNOC Lake Elmo Park Reserve

12 PM

Orienteering race 1:03:48 [4] *** 9.48 km (6:44 / km) +78m 6:28 / km
spiked:16/17c shoes: New Bal

MNOC Lake Elmo meet Red course set by Erin.

Wide open and long grass was beaten down by winter snows and also in places burnt for prairie restoration. So it was fast running and mostly straight line . Everything was solid except #12 which I stopped short at a second ditch (hiddden slightly by the control circle ) which had tape but no control . so about 50 seconds lost there.

1 PM

Orienteering race 33:43 [3] *** 4.5 km (7:30 / km)
spiked:11/11c

MNOC Orange at L Elmo . a training run for endurance conditioning. Clean run

3 PM

Orienteering 34:28 [3] *** 3.17 km (10:52 / km) +37m 10:16 / km
spiked:4/4c

Control retrieval in NW part of L Elmo . Jog /walk ...legs feeling tired after 2 courses as well

ORANGE - Splits

RED - Splits

Friday Apr 25, 2014 #

5 PM

Swimming 26:00 [3] 1.25 km (20:48 / km)

Leisurely swim after work

Thursday Apr 24, 2014 #

8 AM

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

Swimming 32:00 [3] 1.63 km (19:42 / km)

600 y IM warmup
1200 y w fins 1950

Sunday Apr 20, 2014 #

8 AM

Trail running 20:59 [3] 3.77 km (5:34 / km) +22m 5:24 / km

nice spring morning after soft rain overnight. The buckthorn busters have reaaly been out in force at Katharine Abbott in the last 3 weeks and about 30 acres have been cleared along the main ridge trail and on W side. The park has a totally new feel to it. Hopefully they can preserve the oak woods/oak savanna that they have restored.

Garmin 305 took >15 mins to find itself ; gave up waiting . Not sure what was up with that . Kept asking am I indoors or several hundred km from my last position (Chester Woods ) . (distance manually entered)

Lap1 (H- firepit) 306
Lap2 741
Lap 3 738
Lap 4 (Firepit-H) 233

11 AM

Hiking 49:00 [2] 2.68 mi (18:17 / mi) +30m 17:40 / mi

Walk around Tamarack NC White Bear Lake with Lori

Beautiful spring day . Some prairie areas had been burnt and some more buckthorn removed. Park was looking good

Saturday Apr 19, 2014 #

9 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:152.3lbs

800y straight at 140 pace. (1323)
400 y ba and br
600 y fr at 143 pace
200 y cooldiwn

1 PM

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

Raking up leaves and tidying up the garden

Friday Apr 18, 2014 #

8 AM

Swimming 36:53 1.8 km (20:29 / km)
weight:154.5lbs

Warm up 600y iM

600y w fins (130 target) 0853

200y legs only 600y warm down

1 PM

Orienteering (vetting) 2:30:00 [3] *** 13.0 km (11:32 / km) +145m 10:56 / km
spiked:23/24c shoes: New Bal

Nice spring day so took off work for the day and went donw to Chester Woods to vet the MNOC May 17th event (set by Georgia N). Very nice running . They continue to clear the park of buckthorn so was in very little of it . Should be a great set of courses .

C • No buckthorn! 1

Thursday Apr 17, 2014 #

5 PM

Swimming 35:00 [3] 1.63 km (21:32 / km)
weight:155lbs

Sunday Apr 13, 2014 #

Swimming 32:00 1.8 km (17:47 / km)
weight:152.2lbs

Warm up 600 y. IM
600 y w fins at 136 pace ( 938)
3 x 100y fast and slow alternates 125, 123,122

200y cool down

12 PM

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

1st round of leaf raking and yard tidy up. Still have a very large mound of snow in front yard

Saturday Apr 12, 2014 #

Event: MNOC Lake Maria State Park

9 AM

Orienteering (flag hanging) 1:30:00 [3] *** 5.0 km (18:00 / km)
spiked:14/15c

hanging flags for MNOC event at L Maria but not for red course

12 PM

Orienteering race 1:28:24 [4] *** 10.51 km (8:25 / km) +135m 7:54 / km
spiked:16/19c

MNOC Lake Maria sluggish and sloppy after no running training for 1 month and no orienteering since January.

#2 didn't see leaf covered trail and not into map well so about a 5 minute error . #15 getting tired and sloppy going out of 15 to 16 . #19 uphill and out of gas. Need to run more

Red - Splits