Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m
	Orienteering	3	3:18:15	8.66	(22:53)	13.94	(14:13)	113	62 /	62c	100%
	Swimming	10	3:15:24	6.15	(31:46)	9.9	(19:44)
	Gym workout (wts etc)	4	2:35:00	2.1		3.38
	Hiking	2	2:20:47	8.02	(17:34)	12.9	(10:55)	187
	Balance ball work out	4	1:20:00
	Total	22	12:49:26	24.93		40.12		300	62 /	62c	100%
averages - weight:153.9lbs

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Wednesday Mar 30, 2011 #

7 AM

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

12 PM

Swimming 20:50 [3] 1.05 km (19:50 / km)

Monday Mar 28, 2011 #

12 PM

Swimming 20:21 1.05 km (19:23 / km)

500m 0736 , followed by level 3 100m br, 100m fr, 100m legs only, 100m br, 100m fr, 50 m slow

Sunday Mar 27, 2011 #

9 AM

Balance ball work out (abs) 20:00 [1]

2 PM

Gym workout (wts etc) (bike and machines) 45:00 [3]

3 PM

Swimming 12:00 [3] 0.6 km (20:00 / km)

Saturday Mar 26, 2011 #

Event: MNOC Orienteering Skill Development Clinic

9 AM

Orienteering 1:00:00 [2] ** 4.5 km (13:20 / km)
spiked:20/20c shoes: Salomon Wings

Hanging controls at Hyland for the O clinic. Snow was firm and about 4" deep so could run on the top. Nice sunny day but cold . We had a good crowd out there (~90) and it seemed that we were able to do a more quality job in getting people skills improved.

3 PM

Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Ice bugs

warm up for the sprint (back and forth to Jan's place) and then some control retrieval after

Orienteering race (sprint) 16:29 [4] 2.14 km (7:42 / km) +45m 6:58 / km
spiked:15/15c shoes: Ice bugs

Good run . No errors. Some nice little route choices to make (4 to 5?, 5 to 6, 9 to 10). Not sure what the best route was from 9 to 10 (325 for me ) . Nice course

C • Sprint 3

Sprint - Splits

Thursday Mar 24, 2011 #

12 PM

Gym workout (wts etc) intervals 30:00 [3] 2.1 mi (14:17 / mi)

elliptical at Y... pool was closed due to incident

Wednesday Mar 23, 2011 #

7 AM

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

Sunday Mar 20, 2011 #

9 AM

Orienteering (taping and map update) 1:41:46 [2] ** 5.3 km (19:12 / km) +68m 18:03 / km
spiked:27/27c shoes: Ice bugs

Taping and map updates (a few small ones) at Hyland; still a lot of snow ...bare in some spots 16" deep in others ; very wet under foot

C • Are you setting the sprint? 5

1 PM

Swimming 20:00 1.0 km (20:00 / km)

Saturday Mar 19, 2011 #

8 AM

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

Thursday Mar 17, 2011 #

12 PM

Swimming 20:18 1.05 km (19:20 / km)
weight:154.2lbs

Wednesday Mar 16, 2011 #

12 PM

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

elliptical intervals 20

Swimming 19:55 [3] 1.0 km (19:55 / km)
weight:154.1lbs

Saturday Mar 12, 2011 #

2 PM

Hiking (snow running) 1:21:05 7.66 km (10:35 / km) +156m 9:36 / km
shoes: Ice bugs

Orienteering leg of 2011 Tough Persyn on and around bass lake nr Ely. With Pete, we had a 10 - 15min excursion thrashing around in the deep snow looking for a snowmobile trail . Nice day to be out in the northwoods. ...Thanks to Jerritt and Molly for setting this all up.

C • Weather? 2