Training Archive: irihardingIn the 31 days ending 2007-12-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||
Monday Dec 31 | ||
| X-C skiing 2:00:00 [3]14 km (8:34 / km) +300m 7:45 / km | |
| first time visit to Hoffman Hills nr Menomonie to check out the terrain. Very nice area about 700 acres... lots of hills and open woods . Oh and the skiing was great too (a good work out with all the hills - 3 big loops)
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| Note | |
| 2007 summary vs 2007 goals
Goal: 312 hrs (315:54 actual) of exercise (=6 hrs /week average) 2006 316 hrs Goal : 2000 km (2087 km actual) of exercise (bike / run / swim/kayak etc) (2006 2057km) Goal : 550 controls (757 actual) of orienteering (2006 524 ) Goal: 60 km (61km actual) swimming (2006 53 km) Goal: 150 km (205km actual) kayak (2006 137km) Goal: 10,000 m ( 16,800 m actual) climb (2006 23,050m incl Kilimanjaro ) Other goals: - not have Lyme disease mess up my knee etc .... have forgotten which knee was messed up ! - at least 3 hrs of sub 9 min/km orienteering - 5 hrs 28 mins.. easy (espec with the very fast Possum Trot and JJ pushing me hard most of the season) - 2 triathlons done (both in same week in June - Croixathlon and TriLoppet- both a lot of fun - scheduled for both on the same day in 2008 .. so will have to choose which one to do) - go above 14,000 feet at least once .... did the high point of Hennepin County (whoppee!!! ), otherwise a zero on this one - only drink premium beer ( at around 20 km/beer) ... enjoyed a lot of really good beers (Fat Tire, Traditional English Ales, Spotted Hen, India Pale Ale, Summit Winter brew etc ) and downed few cheap and less tasty ones too. Didn't keep track of mileage consumption (km/beer)........ Had a fun year with lots of great events and fun outings with everyone ! Same again for 2008! Ian | ||
| C • not a bad track record........ 1 | ||
Sunday Dec 30 | ||
| Road running 38:00 | |
| trail run to Jethros and back plus 5 repeats of KA Hill | ||
| C • Only 3 hours 3 | ||
Saturday Dec 29 | ||
| Snowshoeing 1:20:00 [3]*** 5.8 km (13:48 / km) +70m 13:00 / km | |
| spiked:26/26c | ||
| Snowshoe Lake Elmo POC memory O all points 5.8k . about 8" snow consolidated on lakes , fluffy in grassy areas.
A-O-Z-P-B-G-H-Q-R-I-J-S-T-U-V-K-L-W-X-M-N-F-Y-E-D-C. (Note the shameless control bagging ...got the controls count for 2007 to over 750!) | ||
Friday Dec 28 | ||
| X-C skiing 50:00 [2]5.5 km (9:05 / km) +30m 8:51 / km | |
| took afternoon off went to L Elmo . Nicely tracked and new snow lightly falling | ||
| Road running 14:00 [3]2 km (7:00 / km) | |
| run along road at L Elmo | ||
Thursday Dec 27 | ||
| Trail running 32:00 [3]3.2 mi (10:00 / mi) +30m 6:02 / km | |
| trail run (ploughed but with 1/2 snow and ice on it) | ||
Monday Dec 24 | ||
| Trail running 44:00 [3]3.3 mi (13:19 / mi) +30m 8:03 / km | |
| run w/L to Jethro's and back with some small extras. Trail snow covered (about 4" of loose pack) . Sunny . | ||
Sunday Dec 23 | ||
| Gym workout (bike,wts etc 45:00 [3]3.0 mi (14:59 / mi) | |
| ahr:132 max:153 | ||
| Elliptical 35 mins ; weights 10 mins | ||
| Swimming 9:45 [2]0.5 km (19:30 / km) | |
| 3 x 100 m free + 2 x 100m br | ||
Saturday Dec 22 | ||
| Trail running 1:10:00 [3]6.0 mi (11:40 / mi) +30m 7:08 / km | |
| Checking out a new location - rich topography , should be good for a MNOC mapping session and a sprint . Fresh wet snow (about 2") | ||
Sunday Dec 16 | ||
| Road running 31:00 [3]3.1 mi (10:00 / mi) +30m 6:02 / km | |
| up to Jethro's around and back. Trails slightly snow covered | ||
| C • Ian 2 | ||
Saturday Dec 15 | ||
| Road running 40:00 [3]4.0 mi (10:00 / mi) +40m 6:02 / km | |
| Run on trail to Jethro's and back, via Long Lake | ||
Wednesday Dec 12 | ||
| Gym workout (bike,wts etc 58:00 [3]5.0 mi (11:35 / mi) +100m 6:47 / km | |
| Elliptical 30 mins Bike 10 mins treadmill 18 mins 6.5mph 5% grade | ||
| Swimming 10:00 [3]0.5 km (20:00 / km) | |
| 300m free 200m br | ||
| C • great... 1 | ||
Sunday Dec 9 | ||
| Road running 32:00 [3]3.2 mi (10:00 / mi) +30m 6:02 / km | |
| trail run from the house up to Jethro's and back | ||
| Misc Outdoor activities ( sailing , etc) 20:00 [3] | |
| snow shovelling ...upper body workout! | ||
Saturday Dec 8 | ||
| Gym workout (bike,wts etc 50:00 [3]4.5 mi (11:06 / mi) +100m 6:27 / km | |
| ahr:125 max:138 | ||
| Elliptical 25 mins, wts 10 min , 2k run @ 5% grade 12:30, plus cool down 2:30. | ||
| Swimming 10:15 [3]0.55 km (18:38 / km) | |
| 500m free + 50m br ( pool closing so had to cut short) | ||
Thursday Dec 6 | ||
| Gym workout (bike,wts etc 50:00 [3]3.0 mi (16:39 / mi) | |
| Elliptical (3.0 miles) , Bike (5.0) and wts at YMCA | ||
Sunday Dec 2 | ||
| Orienteering race 2:18:29 [4]*** 15.5 km (8:56 / km) +500m 7:42 / km | |
| spiked:31/32c | ||
| Possum Trot XI: relatively warm ~ 45 deg F windy and dry at Shawnee Mission Park Good field of runners (40)
An excellent run and had a lot of fun. About 15 seconds behind the front pack to #1 (via road) , 30 seconds behind at #2. They went the long way round to #3 decided to take more direct route and caught up with them at #3. Hung on with them (Eric, Tom, Justin, Mike E,Pete) through 4, 5 (just beat Justin and Tom), 6 and 7 . Saw Jerritt going S into 7 on my way N 200m out of 7 . Lost touch with the main pack at #9.(split 30:30) Totally alone going to #10, 11, 12 , 13, 14 (careful at the very indistinct ditches), then fast to 15 ,and 16 (saw Jerritt (who had skipped 15) about 2 mins ahead of me going N 150m out of 16). Fast along gravel track to 17 and 18 (met Jerritt again now about 1 min ahead) . Straight up hill to 19 caught Jerritt and 2 others. J and 2 others made a loose pack of four for 20,21,22,23,24,25. I navigated to the full and avoided the small off-line errors of the other 3 and saved energy. Exited 26 alone (took power line, met up with Jerritt again at 27. Skipped 28,29 (J skipped 15 and 33) , so all alone for the run to 30,31, 32, 33 , 34 and finish. Felt good and strong most of the run . Took 2 E caps at start, 3 more at 18 though still had some cramps clambering over barbed wire fences on leg 25-26. 12th place overall (JJ was 2:04 behind at the end) Great weekend! | ||
Possum Trot - Splits | ||
Saturday Dec 1 | ||
| Event: Possum Trot Weekend | ||
| Note | |
| I should really remember to sign out of public computers.
I also want to acknowledge that Jerritt really is (next section has been edited by the real Ian ) some form of low life who sneaks out of the hotel room on some pretext.......... | ||
| C • GA Nav? 2 | ||
| Orienteering race 41:58 [4]*** 4.66 km (9:00 / km) +50m 8:33 / km | |
| spiked:12/13c | ||
| OK middle distance race at Woodridge Park , nr Lwrence KS. 3 min error on #9 (missed shallow pit (too low) . Long grass and rain slowed me up a bit. | ||
| C • Very Fast 5 | ||
Woodridge Park Long - Splits | ||