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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Aug 23, 2008:

activity # timemileskm+m
  Orienteering2 1:56:08 5.53(21:00) 8.9(13:03) 22013 /15c86%
  Swimming2 46:00 1.37(33:39) 2.2(20:55)
  Misc Outdoor activities ( sailing , etc)1 40:00
  Trail running1 40:00 3.73(10:44) 6.0(6:40) 50
  Road Biking1 30:00 7.5(4:00) 12.07(2:29) 60
  Hiking1 30:00 1.55(19:19) 2.5(12:00) 30
  Mtn Biking1 20:00 4.97(4:01) 8.0(2:30) 30
  Total6 5:22:08 24.65 39.67 39013 /15c86%

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Saturday Aug 23, 2008 #

Misc Outdoor activities ( sailing , etc) 40:00 [2]
shoes: salomon xa pro w inserts

speed mowing

Road Biking 30:00 [3] 7.5 mi (4:00 / mi) +60m 3:54 / mi

bike to Y w/L

Swimming 24:00 [3] 1.2 km (20:00 / km)

swim at Y w/L :6 x(100m fr+100m br)

Friday Aug 22, 2008 #

Hiking 30:00 [2] 2.5 km (12:00 / km) +30m 11:19 / km
shoes: Salomon Wings

evening walk around KA w/L

Thursday Aug 21, 2008 #

Trail running 40:00 [3] 6.0 km (6:40 / km) +50m 6:24 / km
shoes: Salomon Wings

run around L Elmo E side after work. Also checked on reported missing POC pt U (was there but a lot of buckthorn around it) .

Wednesday Aug 20, 2008 #

Event: MNOC - Lake Elmo Sprint
 

Orienteering race 14:08 [4] *** 1.9 km (7:26 / km) +20m 7:04 / km
spiked:9/11c shoes: Salomon Wings

MNOC sprint- fast run - a little thick in places. Sometimes one got lucky and found a deer trail sometimes not through the green. Got going by memory and thinking 2 controls ahead (which way around hill) .. so headed for #8 after #6 ....blew off # 7 (duh!) ... so had fast time (fastest runner on 3 legs) but MSP for # 7 ...oh well.

Orienteering (contnol retrieval) 12:00 [3] 1.2 km (10:00 / km)
shoes: Salomon Wings

retrieval of 5 , 6 and 7

Mtn Biking 20:00 [3] 8.0 km (2:30 / km) +30m 2:27 / km

mtn bike on W side of L Elmo - around trails and to swim area and back after MNOC sprint

Monday Aug 18, 2008 #

Swimming 22:00 [2] 1.0 km (22:00 / km)

5 x (100m fr + 100mbr) evening cruise

Sunday Aug 17, 2008 #

Orienteering (control retrieval) 1:30:00 [3] ** 5.8 km (15:31 / km) +200m 13:14 / km
spiked:4/4c

control retrieval : drive to SE side of Jay Cooke trail run and pick up #7 - 10 .

Note

cliff jumping and swimming etc at St Louis river with the gang after control retrieval

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