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Training Log Archive: iriharding

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Swimming14 7:35:47 13.95(32:40) 22.45(20:18)
  Orienteering2 2:16:41 10.0(13:40) 16.1(8:30) 7622 /23c95%
  Balance ball work out3 1:20:00
  Road running1 1:08:13 5.96(11:27) 9.59(7:07) 108
  Gym workout (wts etc)2 1:05:00
  Hiking1 18:00 0.99(18:06) 1.6(11:15)
  Total22 13:43:41 30.91 49.74 18422 /23c95%
averages - weight:151.5lbs

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Sunday Jan 29, 2012 #

8 AM

Swimming 44:00 [3] 2.0 km (22:00 / km)
weight:153.6lbs

7 x (100y br + 100y ba + fast 100y fr)(4140) + warmdown 50y fly + 50y br
12 PM

Balance ball work out (abs + stretching) 30:00 [2]

abs balance ball + stretching- side leg lifts (30 each side) and heel raise (60)

Wednesday Jan 25, 2012 #

5 PM

Swimming 29:30 intensity: (19:00 @3) + (10:30 @4) 1.6 km (18:26 / km)

200m br warmup. 7 x(100m fr sprint w fins + 100m ba cruise) (2506)

Tuesday Jan 24, 2012 #

3 PM

Swimming 22:00 [3] 1.0 km (22:00 / km)
weight:152lbs

quick swim at Woodbury Y on way back from CGrove : 4 x (100y br + 100y ba + 100y fr)

Sunday Jan 22, 2012 #

Event: MNOC - Cleary Lake Regional Park
 
8 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:151lbs

6 x (100 y br + 100y fr) (2242) + warmdown
12 PM

Orienteering 1:26:47 [4] *** 11.23 km (7:44 / km) +38m 7:36 / km
spiked:22/23c shoes: Ice bugs

MNOC Clear Lake Score O - nice score O set by Justin and Molly. Tom Todd and I set out with the same plan (pick up controls close to the vis center then go counterclockwise around the lake. Ended up running with Tom most of the way . Freezing drizzle made visibility wglasses a problem. Nice map and nice park with lots of boulders and other point features and well mapped veg

Saturday Jan 21, 2012 #

8 AM

Gym workout (wts etc) 35:00 intensity: (20:00 @3) + (15:00 @4)
max:152

Stair step 2700 stretches etc 800

Swimming 29:54 intensity: (4:30 @3) + (25:24 @4) 1.6 km (18:41 / km)
weight:150lbs

200y br. Warmup + 1600y fr w/fins 2524

Thursday Jan 19, 2012 #

11 AM

Swimming 32:24 intensity: (17:00 @3) + (15:24 @4) 1.6 km (20:15 / km)
weight:152lbs

8 x (100m br + 100m fr)

Tuesday Jan 17, 2012 #

12 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)
weight:152lbs

6 x (100y br + 100y ba + 100y fr)

Sunday Jan 15, 2012 #

8 AM

Swimming 39:09 intensity: (24:00 @3) + (15:09 @4) 2.0 km (19:35 / km)
weight:150.9lbs

200y br warm up
1000 y fr w/fins 1509
3 x (100br + 100ba + 100fr) + 50 fly + 50 warmdown
10 AM

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

3 PM

Road running 1:08:13 [3] 5.96 mi (11:27 / mi) +108m 10:50 / mi
shoes: Inov Oroc 340 - yellow

run around Mahtomedi w/ Lori . Up and down hills , Nice warm afternoon

Saturday Jan 14, 2012 #

8 AM

Swimming 31:40 intensity: (22:00 @3) + (9:40 @4) 1.65 km (19:12 / km)
weight:150.2lbs

200y br warm up + 7x (sprint 100y fr(120,123,123,123,123,124,122)+ easy 100y ba)w/tr fins + 50y fly. + 50warmdown
9 AM

Gym workout (wts etc) 30:00 [4]
ahr:125 max:143

Stepper 22 mins , stretches , pushups and leg exercises 10

Thursday Jan 12, 2012 #

1 PM

Swimming 30:40 [3] 1.5 km (20:27 / km)
weight:152lbs

5x (100m br + 100m ba + 100m fr)

Tuesday Jan 10, 2012 #

8 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

200br + 7(100fr +100ba)(w/fins)

Monday Jan 9, 2012 #

Hiking 18:00 [2] 1.6 km (11:15 / km)

Battle creek walk on N side at lunchtime. Very warm 35deg f

Sunday Jan 8, 2012 #

8 AM

Swimming 40:00 intensity: (32:30 @3) + (7:30 @4) 2.0 km (20:00 / km)
weight:151.2lbs

5 x (100 br + 100 fr) then w/fins 5 x(100 fr sprint (120,120,122,120,118) + 100ba) + warmdown incl 50 fly
12 PM

Orienteering (map updating) 49:54 [2] 4.86 km (10:16 / km) +38m 9:53 / km
shoes: Inov Oroc 340 - yellow

running around Hyland checking on new stuff around visitor center for mapping update and then ran round the lake. Beautiful warm day ~42 deg F and sunshine.

Saturday Jan 7, 2012 #

8 AM

Swimming 38:00 [3] 1.6 km (23:45 / km)

6x(100br +100ba+ 100fr) + warmdown w/25fly

Thursday Jan 5, 2012 #

1 PM

Swimming (w/ training fins) 29:30 [3] 1.6 km (18:26 / km)

100m br + 7 x (100m fr + 100m ba )(w/training fins) + 100m br. Good work out for legs with the new fins

Monday Jan 2, 2012 #

9 AM

Balance ball work out (upper body + AT PT) 30:00 [2]

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