Training Archive: irihardingIn the 7 days ending 2007-01-13:
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| S | M | T | W | H | F | S | |||||||
Saturday Jan 13 | ||
| Swimming 20:00 [3]1 km (20:00 / km) | |
| 2 x 4 x 100 IM + 200 fr | ||
| Misc Outdoor activities ( sailing , etc) 30:00 [2] | |
| worked up a sweat splitting some tough oak logs . Good upper body workout | ||
| Gym workout (bike,wts etc 1:00:00 [3]0.75 mi (1:20:00 / mi) | |
| max:140 | ||
| YMCA : elliptical 20 , bike 25 , wts 10 , + 0.75 mile run 8min | ||
Thursday Jan 11 | ||
| Gym workout (bike,wts etc 15:00 [3]2.0 mi (7:30 / mi) | |
| bike at Y | ||
| Swimming 23:00 [3]1.2 km (19:10 / km) | |
| 900 m free , 200 m br , 100 m back | ||
Sunday Jan 7 | ||
| Orienteering 25:00 [2]2.5 km (10:00 / km) | |
| replacing a "missing" control | ||
| Orienteering race 56:10 [4]*** 7.16 km (7:51 / km) +85m 7:24 / km | |
| spiked:19/19c | ||
| MNOC Lake Elmo meet fast running through the open land (grasses were down/not thick). Stayed focused , mostly straight line running on the terrain. No compass use. | ||
| Note | |
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2007 goals for what they are worth 312 hrs of exercise (=6 hrs /week average) (2006 316 hrs) 2000 km of exercise (bike / run / swim/kayak etc) (2006 2057km) 550 contols of orienteering (2006 524 ) 60 km swimming (2006 53 km) 150 km kayak (2006 137km) 10,000 m climb (2006 23,050m incl Kilimanjaro ) - not have Lyme disease mess up my knee etc - at least 3 hrs of sub 9 min/km orienteering - 2 triathlons - go above 14,000 feet at least once - only drink premium beer ( at around 20 km/beer) | ||
| C • MGD 5 | ||