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Training Log Archive: iriharding

In the 31 days ending Dec 31, 2009:

	activity	#	time	miles		km		+m
	Balance ball work out	17	8:00:00
	Orienteering	3	4:41:41	16.03	(17:34)	25.8	(10:55)	860	46 /	48c	95%
	Road running	4	2:00:00	12.75	(9:25)	20.52	(5:51)	80
	Gym workout (wts etc)	4	1:42:00	9.0		14.48
	Trail running	3	1:18:00	6.52	(11:57)	10.5	(7:26)	100
	Snowshoeing	1	41:00	2.17	(18:51)	3.5	(11:43)	40
	Hiking	1	35:00	1.55	(22:32)	2.5	(14:00)	30
	Misc Outdoor activities ( sailing , etc)	1	30:00
	Total	24	19:27:41	48.03		77.3		1110	46 /	48c	95%
averages - weight:150lbs

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Thursday Dec 31, 2009 #

Balance ball work out (lower body and core) 40:00 [2]

Road running 45:00 [3] 7.56 km (5:57 / km) +60m 5:44 / km
shoes: Ice bugs

round echo lake - long lake - warner - bichner lane on roads logged with new GPS logger AMOD AGL3080 (only $50 from Amazon)

http://www.everytrail.com//view_trip.php?trip_id=4...

Wednesday Dec 30, 2009 #

Road running 35:00 [3] 6.2 km (5:39 / km) +20m 5:33 / km
shoes: Ice bugs

run to Jethros via trail and dirt road, back via trail only. Ice under 1/2" new snow. test run of new GPS datalogger (needs about 8 mins to pick up 5+ sats and not bounce around)

C • right on. 2

Tuesday Dec 29, 2009 #

Road running (indoor track) 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Salomon wings bright green

woodbury Y track on way home from CG

Gym workout (wts etc) 25:00 [2]

cyberex weights (15min) + stationary bike (10 min)

Monday Dec 28, 2009 #

Note

reading "Last Child in the Woods" (re: nature deficit disorder etc ) . Snow outside very crusty and slow going around the yard

Hiking 35:00 [1] 2.5 km (14:00 / km) +30m 13:12 / km
shoes: Salomon wings bright green

brisk walk through KA to long lake in sunshine but cold NW wind with G and L . rather chunky underfoot

Sunday Dec 27, 2009 #

Note

read "Born to run" ...note to self...got to do more barefoot stuff and use all those 100+ muscles/tendons in foot and ankle. Maybe try some VFF's in the spring

Balance ball work out (lower body) 20:00 [3]

corrected the time (was 20 hrs !)

C • Are you okay? 3

Saturday Dec 26, 2009 #

Balance ball work out (stretching + ABS) 40:00 [2]

Friday Dec 25, 2009 #

Balance ball work out (cardio) 50:00 [3]

Misc Outdoor activities ( sailing , etc) (shovelling) 30:00 [3]

wet and heavy snow

Thursday Dec 24, 2009 #

Balance ball work out (lower body) 20:00 [3]

Snowshoeing 41:00 3.5 km (11:43 / km) +40m 11:05 / km
shoes: Salomon wings bright green

jog and walk around KA working the hills in the new snow. OTNT Kozak Snow Challenge segment 1 of ??.

Wednesday Dec 23, 2009 #

Balance ball work out (cardio express) 30:00 [3]

Road running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Salomon wings bright green

lunchtime run at Woodbury Y on the indoor track - so no "snow" points just some wimp points

Gym workout (wts etc) (bike) 25:00 [3] 6.0 mi (4:10 / mi)

bike at woodbury Y

Tuesday Dec 22, 2009 #

Balance ball work out (lower body) 20:00 [3]

Monday Dec 21, 2009 #

Balance ball work out (abs) 20:00 [2]

Sunday Dec 20, 2009 #

Balance ball work out (lower body and stretching) 40:00
weight:150lbs

Saturday Dec 19, 2009 #

Balance ball work out (cardio +) 1:00:00 [3]

Gym workout (wts etc) 40:00 [3] 2.0 mi (20:00 / mi)

treadmill 2 miles, bike 4 miles,weights at Y

Friday Dec 18, 2009 #

Balance ball work out (abs) 20:00 [3]

Tuesday Dec 15, 2009 #

Balance ball work out (lower body) 20:00 [3]

Monday Dec 14, 2009 #

Balance ball work out (ABS) 20:00 [2]

Note

top half of legs look awful with thorns and thorn marks everywhere from Knob Noster ...still a little sore so resting today

Sunday Dec 13, 2009 #

Trail running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Salomon wings bright green

warm up and cool down for Possum Trot

Orienteering race 2:17:53 *** 14.5 km (9:31 / km) +600m 7:53 / km
spiked:26/28c shoes: Salomon wings bright green

Possum Trot XIII - at Knob Noster State Park, MO. A large group from MNOC (12 )on a warm and foggy morning. The usual fast pack mass start . New this year we were allowed to study map for 2 minutes prior to the mass start. Kept up with the very fast lead pack to #1 and about30 m behind to #2 and #3 . Dropped back with Peter W and Jason for #4 and #5. Then navigated and ran with Andrei and Jason Plunkett through to #15 . Peter W skipped 8 and ( and rejoined at 10). Split at 1:02:06

30 m off on #15 . Lost Andrei on way to #16, wasted 40 sec on #17 (overshot in the light green) then Jason and I skipped #19 , then also skipped #21 . 40 m wide on #25. Smooth run to #29 where Jason was about 75 m wide and I was suddnly about 40 m ahead . I punched , about 25 sec in front of Kelly B who was coming back to punch (and avoid a DNF) So took off at high speed for the last 800 m to #30 and the finish (22 seconds ahead of Jason P and 1:27 in front of Kelly).

8th place finish behind Mark E (1:50), Tom P (2:01) , Tom C (2:03), Andrei (2:04), Justin B , Pete C(2:06), Eric B (2:06)

C • Dumped 6

Saturday Dec 12, 2009 #

Event: Possum Trot XIII Weekend

Trail running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Salomon wings bright green

warm up and cool down runs for OK sprint

Orienteering race (sprint) 23:48 [3] *** 3.3 km (7:13 / km) +60m 6:37 / km
spiked:20/20c shoes: Salomon wings bright green

OK sprint (day 1 Possum Trot weekend)- slow start - week of lethargy catching up on me - Sprint on KU Lawrence campus (SW section). Fun course.

Thursday Dec 10, 2009 #

Gym workout (wts etc) (treadmill) 12:00 [3] 1.0 mi (12:00 / mi)
shoes: Salomon wings bright green

Hotel machine at Augusta before breakfast

Tuesday Dec 8, 2009 #

Balance ball work out (lower body) 20:00 [3]

Sunday Dec 6, 2009 #

Balance ball work out (lower body) 20:00 [3]

Trail running 38:00 [3] 6.0 km (6:20 / km) +100m 5:51 / km
shoes: Salomon wings bright green

4 loops around KA...nice bright sunshine

Saturday Dec 5, 2009 #

Orienteering (maphike/jog contrs only) 2:00:00 [1] **** 8.0 km (15:00 / km) +200m 13:20 / km
shoes: Salomon wings bright green

Mille Lacs Kathio St Park with brand new lidar base map contours only 2 m version . Lots of awesome contour detail. Very open woods . Lots of little depressions and tiny marshes mixed in with big depressions- true kettle moraine. A few erratic bolders . Section to the N and NW of the fire tower . Very nice area . Contours only map was a fun exercise to sharpen O skills.

Note

Good meeting with park manager and support for O meet at M.L.Kathio Park. Nice facilities (parking and building (heated w/restrooms, fireplace and reservable $40/day gathering area w tables) at Trail head (near fire tower).

Next steps get O map going w/ Lidar and DDOQ aerials section by section (center of park first (around fire tower trail head) then E section (E from park entrance) then extreme N or SW (flatter??) (across Rum River - they may put in a bridge in a year or two??) . Multi year project .

C • MLK 2

Thursday Dec 3, 2009 #

Balance ball work out (abs) 20:00 [2]

Tuesday Dec 1, 2009 #

Balance ball work out (lower body) 20:00 [3]

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