Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2006:

activity	#	time	miles		km		+m
Hiking	5	8:25:00	21.13	(23:54)	34.0	(14:51)	395
Orienteering	4	4:11:50	12.97	(19:25)	20.88	(12:04)	235	31 /	35c	88%
Road Biking	2	1:53:00	27.0	(4:11)	43.45	(2:36)	70
Snowshoeing	1	1:50:00	3.6	(30:31)	5.8	(18:58)	180	16 /	17c	94%
Trail running	4	1:43:00	6.09	(16:55)	9.8	(10:31)	20
Road running	2	1:15:00	6.73	(11:09)	10.83	(6:56)	60
Total	14	19:17:50	77.52	(14:56)	124.76	(9:17)	960	47 /	52c	90%

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Thursday Mar 30, 2006 #

Orienteering (field checking / taping) 1:00:00 [1] 3.2 km (18:45 / km) +30m 17:55 / km

field checking and taping POC points at Tamarack for new map and course

Wednesday Mar 29, 2006 #

Road running 38:00 [3] 6.0 km (6:20 / km) +40m 6:08 / km
ahr:125 shoes: salomon xa pro w inserts

Run to KA building then up to Jethros and back along the bike trail

Tuesday Mar 28, 2006 #

Road Biking 48:00 [3] 11.5 mi (4:10 / mi) +30m 4:08 / mi
ahr:125

Mtn bike to hwy 36 , N on gateway to hwy 12. N of 12 still heavily snow covered so went on gravel roads to Grant town hall and back along 12.

Sunday Mar 26, 2006 #

Orienteering (Field checking) 1:30:00 [3] ** 6.9 km (13:03 / km) +30m 12:46 / km
ahr:110 shoes: salomon xa pro w inserts

Map verification and taping of POC at Tamarack. (18 pts done) . Wet underfoot; 2 -3 inches of sloppy snow

Saturday Mar 25, 2006 #

Note

MNOC Hyland Park clinic w/sprint

Orienteering race 11:07 [4] *** 1.82 km (6:06 / km) +30m 5:39 / km
spiked:8/8c shoes: salomon xa pro w inserts

E punch sprint after the Hyland O clinic . About 2" of very sloppy snow on the ground. Maybe should have taken trails a little more for faster running.

Trail running warm up/down 8:00 [3] 0.8 km (10:00 / km)
shoes: salomon xa pro w inserts

warm up cool down for sprint

Orienteering (Control hanging) 15:00 [3] ** 1.5 km (10:00 / km)
spiked:7/7c shoes: salomon xa pro w inserts

Hanging controls for Hyland

Friday Mar 24, 2006 #

Road running 37:00 [3] 3.0 mi (12:20 / mi) +20m 12:05 / mi
ahr:125 shoes: salomon xa pro w inserts

after work run home - Jethros and back

Sunday Mar 19, 2006 #

Road Biking 1:05:00 [2] 15.5 mi (4:12 / mi) +40m 4:10 / mi
ahr:120

Bike (on mtn bike) up to Century then Bellaire and around White Bear Lake thru Dellwood and back. Nice ride, roads were dry, shoulders were very gritty. Cool in mid 30's. First real ride of the season

Saturday Mar 18, 2006 #

Snowshoeing (Taping controls) 1:50:00 [2] *** 5.8 km (18:58 / km) +180m 16:25 / km
ahr:100 spiked:16/17c

Snowshoeing to tape controls at Lebanon Hills for the night O ; no compass by terrain only for practice

Note

Surprise Birthday party (50th) ... whole bunch of O folks whooped it up at my house .

Many thanks to Mike , Julia and Lori for organizing it. Thanks to all who came and enjoyed the fun. Top marks to Jerritt for his mastery of the real English language (as the Queen does NOT speak it) and his stories of sprints at weddings and other formal events. Julia took top honors for her preparation of one of Englands top dessert specialities. Mike singlehandedly produced an awesome multi media presentation showing all kinds of adventures on 2 continents.

Thanks very much to all the MNOC folks who came ! A great group of fun loving friends.

Ian

C • Such a good memory 1

Sunday Mar 12, 2006 #

Hiking (Field checking) 2:20:00 [1] *** 7.0 km (20:00 / km) +50m 19:19 / km

Field checking

Trail running 30:00 [3] ** 2.5 km (12:00 / km) +20m 11:32 / km

Jog after field checking

Saturday Mar 11, 2006 #

Hiking (Field checking) 3:05:00 [1] *** 10.0 km (18:30 / km) +100m 17:37 / km

Field checking

Trail running 20:00 [2] 1.5 km (13:20 / km)

Jog along trails after field checking

Tuesday Mar 7, 2006 #

Hiking 45:00 [2] 5.0 km (9:00 / km) +75m 8:22 / km

Walk along towpath at Guidlford back from dropping off rental car plus up and down the hills taking Mollie for a walk

Monday Mar 6, 2006 #

Hiking 45:00 [1] 4.0 km (11:15 / km) +20m 10:59 / km

brisk walk on Oxshott Heath (nice open sandy woods) with mother and Mollie

Sunday Mar 5, 2006 #

Note

DOK regional meet Westerham UK

Trail running warm up/down (warm up) 45:00 [3] 5.0 km (9:00 / km)

Warm up / coold down for Westerham meet with remote start and remote finish

Orienteering race 1:15:43 [4] *** 7.46 km (10:09 / km) +145m 9:15 / km
spiked:16/20c

Westerham DOK regional event at Chartwell Uk. Nice day . Relatively good run with a 3 min and a 4 min error on . Very small control features with several of the flags /stands lying n the ground. This was the second in the series of WWII historical O meets for me. GNC was at FDRoosevelt state park in Georgia; this meet was at Churchills home of Chartwell in Kent UK. Next stop will be an O meet in Russia at Stalin's dacha (NOT).

course 3 M50L M21S M45L - Splits

Friday Mar 3, 2006 #

Hiking 1:30:00 [1] 8.0 km (11:15 / km) +150m 10:17 / km

Walking around XXXX xxxx etc - awesome O terrain site of xxxxxx with mother (note location some miles East of St Paul) . Part of anti jet lag program.

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