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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 21, 2007:

activity # timemileskm+m
  Road Biking2 2:28:00 35.3(4:12) 56.81(2:36) 120
  Orienteering1 1:54:32 8.02(14:17) 12.9(8:53) 30536 /37c97%
  Swimming2 43:00 1.37(31:27) 2.2(19:33)
  Trail running2 40:00 3.23(12:23) 5.2(7:42) 60
  Misc Outdoor activities ( sailing , etc)1 20:00
  Hiking1 10:00 0.62(16:06) 1.0(10:00)
  Total5 6:15:32 48.54 78.11 48536 /37c97%

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SuMoTuWeThFrSa

Saturday Apr 21, 2007 #

Trail running 30:00 [3] 4.0 km (7:30 / km) +40m 7:09 / km

Early run at Kath Abbott (1 outer loop , 3 inner) .

Swimming 20:00 [3] 1.0 km (20:00 / km)

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

Misc Outdoor activities ( sailing , etc) 20:00 [1]

attacked an oak stump and also planted 4 yew trees and 1 pine. Warm day (finally)

Friday Apr 20, 2007 #

Road Biking 1:12:00 [2] 15.8 mi (4:33 / mi) +80m 4:29 / mi

Mtn bike on road with Lori after work...out to 96 back via hills and hwy12 .

Wednesday Apr 18, 2007 #

Swimming 23:00 [3] 1.2 km (19:10 / km)

evening swim at Y 4 x (100 fr+100br+100ba)

Tuesday Apr 17, 2007 #

Hiking 10:00 [1] 1.0 km (10:00 / km)

Lunchtime walk at Battle Creek (Winthrop area). If we can get the Lidar data then it would be a great place for a summer sprint (open with scattered trees, lots of topography).

Road Biking 1:16:00 [3] 19.5 mi (3:54 / mi) +40m 3:52 / mi

Gateway trail (out via Pine Springs to Pine Point) then run then back via Willernie.

Trail running 10:00 [3] 1.2 km (8:20 / km) +20m 7:42 / km

trail run at Pine Point. Legs felt heavy after the bike ride and Sundays efforts

Sunday Apr 15, 2007 #

Note

MNOC Lebanon Hills

Orienteering race 1:11:23 [4] *** 8.03 km (8:53 / km) +200m 7:54 / km
spiked:17/17c

Perfect day at MNOC Lebanon Hills meet ; some great courses which took advantge of all the buckthorn clearing work they have done. Lots of trails. Navigated well; stayed in contact >95% of the time .

Orienteering race 18:09 [3] 2.37 km (7:39 / km) +55m 6:52 / km
spiked:12/13c

Sprint course at Lebanon Hills ; great course. I enjoyed running through the pines on 6 of the legs. Nice control placment by Pete making those micro route choices important and some good route choice problems . Thanks Pete!
C • Glad you enjoyed it 5

Orienteering (control retrieval) 25:00 [3] *** 2.5 km (10:00 / km) +50m 9:05 / km
spiked:7/7c

Retrieval at Leb hIlls

Sprint - Splits

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