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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Aug 28, 2007:

activity # timemileskm+m
  Kayaking1 3:25:00 11.3(18:09) 18.18(11:16)
  Hiking3 2:50:00 11.7(14:32) 18.83(9:02) 190
  Misc Outdoor activities ( sailing , etc)2 1:05:00 0.06 0.1
  Swimming3 58:00 1.68(34:34) 2.7(21:29)
  Mtn Biking1 45:00 9.0(5:00) 14.48(3:06) 50
  Road Biking1 30:00 7.5(4:00) 12.07(2:29) 30
  Orienteering1 26:32 2.6(10:13) 4.18(6:21) 2517 /20c85%
  Total6 9:59:32 43.84 70.55 29517 /20c85%

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Tuesday Aug 28, 2007 #

Orienteering race (sprint) 12:36 [4] *** 2.03 km (6:12 / km) +10m 6:03 / km
spiked:8/9c

Como sprint course #1 ; a good run except for 2 to 3 which I stupidly decided to go through the forest (on trails for 75% of way but through thick last 50 m) that cost me 1;20. Had fastest leg for 4 to 5 .

Orienteering (sprint) 13:56 [3] *** 2.15 km (6:29 / km) +15m 6:16 / km
spiked:9/11c

Como sprint course #2: very fast leg 3 (0:35) then blew it with going to 9 instead of 6 (distratced by another runnner who I gained about 45 seconds on) . Backtracked to 6 then 7, band playing at bandstand how nice 8, 10 , 11 oops forgot to go back to 9 ... so a mispunch and beaten by Jasper ...........

Sprint 1 - Splits

Sunday Aug 26, 2007 #

Swimming 26:00 [3] 1.2 km (21:40 / km)

swim at Y w/L 5x (100m fr + 100 br)+ 100m back legs only + 100 m free

Saturday Aug 25, 2007 #

Misc Outdoor activities ( sailing , etc) 45:00 [2]

Finished the garden wall project : hauled in the last blocks , fill dirt etc
C • 1

Road Biking (mtn bike) 30:00 [2] 7.5 mi (4:00 / mi) +30m 3:57 / mi

Bike to Y with L for swim

Swimming 26:00 [3] 1.2 km (21:40 / km)

Swim at Y with L ( 5 x (100m fr + 100 m br) + 100m bk + 100m fr) . It felt like a vat of toxic chemicals compared with swimming in Lake Superior

Friday Aug 24, 2007 #

Hiking 10:00 [3] 4.0 mi (2:30 / mi) +50m 2:24 / mi

On return trip from sailing camped at Nelson's Landing on the St Croix. Dropped kayak off at Norway Pt landing, left car at Nelson's . Walked the hiking trail 4 miles back to Norway Pt - nice trail . Little used.

Kayaking 1:40:00 [3] 5.6 mi (17:51 / mi)

Kayak Leg 1 : Norway Pt to Nelson's to Fox Landing. Early morning mists burning off in the bright sunshine . Rapids were fun. Reference: Flow at hwy 35 bridge N of Danbury 550 cfs

Hiking 40:00 [3] 2.2 mi (18:11 / mi) +40m 17:12 / mi

Hike leg 2: Fox Landing back to Nelson's Landing to get car. Nice trail along river climbing up to bluff for last 3/4 mile.

Kayaking 1:45:00 [3] 5.7 mi (18:25 / mi)

Kayak leg 2 : Fox Landing to Soderberg landing. Rapids were fun. Had to hike a kayak for about 20 yards. River was low ... had to read and stay in the main flow. Lots of bumping off rocks especially in the broad rocky lower sections of the rapids.

Relaxed and read a book on sandy beach on one of the islands for a couple of hours. Worked on my tan. Thought about all the folks working hard today!

Mtn Biking 45:00 [3] 9.0 mi (5:00 / mi) +50m 4:55 / mi

Biked back from Soderberg Landing to Fox Landing via Brandt Pines ski /hiking/forest trails in Gov Knowles S F. Combo of road and trail biking.

Thursday Aug 23, 2007 #

Hiking 30:00 [3] 1.5 mi (20:00 / mi)

Along the beach w/ Lori at Julian Bay.

Then sailed back to Port Superior (via S side of Madeline). Clear and sunny at first with 10 knot winds (which died by about 1pm ).

Wednesday Aug 22, 2007 #

Hiking 1:30:00 [2] 4.0 mi (22:30 / mi) +100m 20:53 / mi

Walk from N bay on Oak to highest point and overlook and back w/Lori. Nice open woods. Great view of Apostle Islands emerging from the fog . Foghorns booming away in the distance. Sun burnt off the fog by 10 and a beautiful warm day.

Short walk on Cat Island (S sand spit) and much longer walk on Outer Island along the beach.

Misc Outdoor activities ( sailing , etc) 20:00 [3] 0.1 km (3:20:00 / km)

Sailing : rowing the dinghy , hauling up the anchor etc .(including getting the anchor unwrapped from a submerged tree) .. lots of fun messing around in boats...

N side of Oak - Cat Island (S) - Outer Island (S end) - Julian Bay.

Swimming 6:00 [3] 0.3 km (20:00 / km)

This is a total for the sailing trip: at each anchorage we would take a swim around the boat (sometimes 2+ laps)... refreshing (about 65 deg F....no chlorine (yea) )

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