Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jan 31:

activity # timemileskm+m
  Hiking17 13:00:23 42.2(18:29) 67.92(11:29) 555
  muscle specific exercises19 9:51:50
  Orienteering4 3:58:51 9.45(25:16) 15.21(15:42) 21121 /21c100%
  MIsc indoor activities2 3:00:00
  Road Biking2 2:13:45 18.31(7:18) 29.48(4:32) 296
  Stationary Bike (spin and regular)4 1:56:03 30.25(3:50) 48.68(2:23)
  Treadmill3 57:57 4.5(12:53) 7.24(8:00) 40
  Trail running2 45:09 3.85(11:44) 6.2(7:17) 183
  Misc Outdoor activities ( sailing , etc)1 20:00
  Swimming1 20:00 0.5(39:59) 0.81(24:51)
  Total45 36:23:58 109.07 175.53 128421 /21c100%

«»
2:40
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Jan 31 #

10 AM

Trail running 26:58 [3] 2.33 mi (11:34 / mi) +123m 9:57 / mi
ahr:141 max:161 shoes: Hoka Challenger ATR

All the ice has gone . Stopped for a short rest at top of hill and at fireplace .

muscle specific exercises 10:00 [3]

LG plan day 15?
3 PM

Hiking 42:02 [3] 2.3 mi (18:17 / mi) +38m 17:23 / mi
ahr:92 max:108

Record high temperatures so went for afternoon walking

Tuesday Jan 30 #

10 AM

MIsc indoor activities 1:00:00 [3]

Busy shift at Bridging

Monday Jan 29 #

10 AM

Road Biking 1:06:01 [3] 10.24 mi (6:27 / mi) +192m 6:06 / mi
ahr:128 max:144

Sunday Jan 28 #

10 AM

Road Biking 1:07:44 [3] 8.08 mi (8:23 / mi) +104m 8:04 / mi
ahr:131 max:146

Gateway trail hwy 12 to Hadley and back. Ice and snow free , Temperature about 32 deg F . Litter patrol - lots of empty beer /liquor bottles espec arround 694 / Hadley . 2 bags plus . Non stop on way back.
12 PM

muscle specific exercises 25:00 [3]

LG day 14
yoga day 18
chair exercises

Saturday Jan 27 #

11 AM

muscle specific exercises 55:00 [3]

Lg day 13 10 mins
Yoga day 17 10 mins
Shoulder PT exercises ( up to 20 lbs now with weights , 50 lbs resistance bands ) 35 mins

Stationary Bike (spin and regular) 15:00 [3] 5.0 mi (3:00 / mi)

Home bike
3 PM

Hiking 37:26 [3] 2.05 mi (18:15 / mi) +23m 17:39 / mi
ahr:96 max:108

Friday Jan 26 #

10 AM

muscle specific exercises 25:00 [3]

Chair yoga plus , LG exercises day 11
11 AM

Trail running 18:11 [3] 1.52 mi (11:58 / mi) +60m 10:40 / mi
ahr:142 max:160 shoes: Ice bugs

One loop warm 38 deg F and patchy icy
2 PM

Swimming 20:00 [3] 0.5 mi (39:59 / mi)

6 PM

Hiking 1:01:42 [3] 2.9 mi (21:17 / mi) +32m 20:34 / mi
ahr:92 max:113 shoes: 2019 Black salomon

Candlelight Gateway trail walk with Lori . Started out at about 640 crowds were thinning out. No snow or ice on trail. Warm and foggy

Thursday Jan 25 #

muscle specific exercises 20:00 [3]

Chair yoga day 15 LG level 2 routine 9 day 10
12 PM

Hiking 26:00 [3] 1.25 mi (20:48 / mi) +25m 19:35 / mi

to street car park meeting at public works and back via KA park

Wednesday Jan 24 #

muscle specific exercises 25:00 [3]

LG day 10 LG morning yoga Chair yoga
1 PM

Hiking 41:00 [3] 2.2 mi (18:38 / mi) +31m 17:51 / mi
ahr:96 max:111

Monday Jan 22 #

muscle specific exercises 22:00 [3]

Chair yoga plus LG program
11 AM

Hiking 1:04:15 [3] 3.47 mi (18:31 / mi) +66m 17:29 / mi
ahr:97 max:114

returned via the normally flooded trail (which was at least 4" under frozen water for about 40 yards ... so flooded)

Sunday Jan 21 #

9 AM

Orienteering 1:20:05 [3] ** 3.01 mi (26:36 / mi) +63m 24:59 / mi
ahr:94 max:127 spiked:7/7c

1 PM

Orienteering (Control retrieval ) 28:38 [3] ** 1.48 mi (19:21 / mi) +19m 18:35 / mi
ahr:113 max:167 spiked:4/4c

Saturday Jan 20 #

11 AM

Orienteering (Control hanging) 1:18:30 [3] ** 2.96 mi (26:31 / mi) +67m 24:47 / mi
ahr:102 max:118 spiked:7/7c

Friday Jan 19 #

10 AM

Stationary Bike (spin and regular) 40:00 [3] 10.25 mi (3:54 / mi)

muscle specific exercises 15:00 [3]

Planks weights
11 AM

Treadmill 18:00 [3] 1.5 mi (12:00 / mi)
shoes: Hoka Challenger ATR

Walk 1/4 run at 9:50 pace 1 mile , cooldown 1/4 mile

Thursday Jan 18 #

10 AM

Hiking 1:03:32 [3] 3.49 mi (18:12 / mi) +79m 17:00 / mi
ahr:100 max:118

muscle specific exercises 25:00 [3]

LG program day 5
Chair yoga

Wednesday Jan 17 #

muscle specific exercises 50:00 [3]

chair yoga day 10, LG day 4, shoulder PT work

Tuesday Jan 16 #

9 AM

MIsc indoor activities (Bridging warehouse) 2:00:00 [3]

busy hauling stuff
5 PM

muscle specific exercises (chair yoga) 10:00 [3]

muscle specific exercises 30:46 [3]

LG day 2 squats and plank variants

Sunday Jan 14 #

10 AM

Stationary Bike (spin and regular) 41:03 [3] 10.0 mi (4:06 / mi)

easy recumbent bike

muscle specific exercises 40:00 [3]

planks (str 1 min and side 45 seconds on R , weaker on L)
PT weights for shoulder
leg lifts
leg press
hip
5 mins rowing machine
balancing on one foot 1min each

Treadmill 11:50 [3] 1.0 mi (11:50 / mi) +15m 11:19 / mi
shoes: Hoka Challenger ATR

easy run to finish off
6 PM

muscle specific exercises (Chair yoga) 9:00 [3]

Day10

muscle specific exercises 20:04 [3]

Lg exercise 1

Saturday Jan 13 #

Misc Outdoor activities ( sailing , etc) (Snow shoveling ) 20:00 [3]

Shoveled the driveway after the 1/2” snow storm

muscle specific exercises 20:00 [3]

Chair yoga #7 ; 10 burpees ; 30 seated leg raises

Friday Jan 12 #

9 AM

Hiking 1:04:02 [3] 3.72 mi (17:13 / mi) +36m 16:43 / mi
ahr:96 max:129

Thursday Jan 11 #

Hiking 25:00 [3] 1.5 mi (16:40 / mi)

To post office and lunch w Kevin and back
10 AM

Stationary Bike (spin and regular) 20:00 [3] 5.0 mi (4:00 / mi)

Treadmill 28:07 [3] 2.0 mi (14:03 / mi) +25m 13:32 / mi
ahr:113 max:140 shoes: 2019 Black salomon

1/4 mile walk at 3.6 mph , 1/4 mile run at 6+ mph (crescendo to 9:20 pace)

Wednesday Jan 10 #

muscle specific exercises (Shoulder PT) 35:00 [3]

Shoulder PT plus chair yogas
8 AM

Hiking 27:05 [3] 1.55 mi (17:29 / mi) +18m 16:53 / mi
ahr:103 max:126 shoes: Ice bugs

Monday Jan 8 #

10 AM

Hiking 1:11:52 [3] 3.75 mi (19:10 / mi) +56m 18:19 / mi
ahr:93 max:112 shoes: 2019 Black salomon

post office and library plus hills
5 PM

muscle specific exercises (shoulder PT ) 30:00 [3]

shoulder PT and chair yoga

Sunday Jan 7 #

10 AM

Hiking 1:23:45 [3] 4.93 mi (17:00 / mi) +45m 16:31 / mi
ahr:101 max:117

Saturday Jan 6 #

11 AM

Orienteering 51:38 [3] 3.22 km (16:02 / km) +62m 14:38 / km
ahr:92 max:109 spiked:3/3c shoes: Asolo resoled

taping controls

Friday Jan 5 #

10 AM

Hiking 10:44 [3] 0.59 mi (18:04 / mi)
ahr:100 max:107

1 PM

Hiking 46:23 [3] 2.62 mi (17:41 / mi) +58m 16:32 / mi
ahr:106 max:140

Wednesday Jan 3 #

muscle specific exercises 30:00 [3]

With Camille
11 AM

Hiking 15:53 [3] 0.66 mi (23:55 / mi)
ahr:78 max:104

Tuesday Jan 2 #

2 PM

muscle specific exercises (Shoulder pt) 45:00 [3]

Shoulder pt and chair yoga

Hiking 40:00 [3] 2.0 mi (20:00 / mi)

Monday Jan 1 #

12 PM

Hiking 59:42 [3] 3.21 mi (18:36 / mi) +48m 17:46 / mi
ahr:97 max:124

muscle specific exercises (shoulder PT) 50:00 [3]

shoulder PT , plus chair yoga 12 minutes

« Earlier | Later »