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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Dec 7, 2008:

activity # timemileskm+m
  Orienteering2 3:23:45 10.32(19:44) 16.61(12:16) 83034 /38c89%
  Gym workout (wts etc)1 50:00 12.0(4:10) 19.31(2:35) 100
  Total3 4:13:45 22.32(11:22) 35.92(7:04) 93034 /38c89%

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Sunday Dec 7, 2008 #

Orienteering race 2:59:35 intensity: (1:00:00 @3) + (1:59:35 @4) *** 13.0 km (13:49 / km) +820m 10:30 / km
spiked:18/22c shoes: Salomon Wings

Possum Trot XII - warm day for PTrot at around 28 deg F. Still feeling effects of bad cold and unsettled stomach (missed a day of work on Thursday). Took it conservatively as far as pace goes and didn't push it too hard except for the run in along the road.

Managed to make it all the way around without blowing up and also with only one major error (#6) , and a couple of minor errors . An OK result . More report later

Saturday Dec 6, 2008 #

Orienteering race 24:10 [4] ** 3.61 km (6:42 / km) +10m 6:36 / km
spiked:16/16c shoes: Salomon Wings

Sprint race KS championships at Johnson CC : fast course, error free cautious run with effects of heavy cold. Beat JJ. 4th overall , 2nd place M45+

Tuesday Dec 2, 2008 #

Gym workout (wts etc) 50:00 [4] 12.0 mi (4:10 / mi) +100m 4:04 / mi

treadmill 3 km 3% grade 20min ; weights 10 min; bike 10 mi , 20 min

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