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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Mar 28, 2009:

activity # timemileskm+m
  Orienteering2 1:26:41 6.98(12:25) 11.23(7:43) 9551 /53c96%
  Road running1 1:01:00 6.0(10:10) 9.66(6:19) 70
  Balance ball work out3 1:00:00
  Push ups1 12:30
  Total6 3:40:11 12.98 20.89 16551 /53c96%

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SuMoTuWeThFrSa

Saturday Mar 28, 2009 #

Orienteering (setting) 20:00 [2] *** 2.0 km (10:00 / km) +25m 9:25 / km
spiked:8/8c shoes: Salomon Wings

setting hyland

Orienteering race (sprint) 12:03 [4] *** 1.94 km (6:13 / km) +20m 5:54 / km
spiked:14/15c shoes: Salomon Wings

Hyland sprint : great course .... like the 3 real right in a row ...

so after establishing a nice 5:30 ish min/km pace from the start to 1 thru 2 and 3 (hadn't seen the flag but had already seen 3+ sides of the bldg so knew exactly where it would be). Punched fast at #3 and rushed on to 4 ... seeing a flag on shoreline about 50 meters away ...crossed the boat ramp and ran 10meters ....whoa ....that flag is way too far .....where the heck is the correct flag..pivot around look .... can't see it, check clue, check map ... must be there... look around again slowly start moving back N and the I see it between the rolling dock and the boulder . 39 seconds for 29 meters . 22:30 min pace ! Darn it ... nice work by the setter . Crank up the pace and off the #5 and the rest of the course cleanly (maybe 10 to 11 could have run the in the woods trail to save 5 seconds )

Orienteering 20:00 [3] *** 2.0 km (10:00 / km) +20m 9:31 / km
spiked:5/6c shoes: Salomon Wings

contoura only course.

Friday Mar 27, 2009 #

Balance ball work out (ABS) 20:00 [2]

Orienteering 34:38 intensity: (24:38 @3) + (10:00 @4) *** 5.29 km (6:33 / km) +30m 6:22 / km
spiked:24/24c shoes: Salomon Wings

Tamarack POC Score O ALL points - beat previous best of 41 :30 - 1st 12 split at 17:35 .

let's see if any one can beat this.....how about it .all you armchair OTNT folks ?

Thursday Mar 26, 2009 #

Push ups 12:30 [2]

25-25-25-25-25 = 125

Wednesday Mar 25, 2009 #

Balance ball work out (Upper body) 20:00 [2]

Monday Mar 23, 2009 #

Balance ball work out (lower body) 20:00 [2]

Putting the new balance ball to the test: Lower body

Sunday Mar 22, 2009 #

Road running 1:01:00 [2] 6.0 mi (10:10 / mi) +70m 9:49 / mi
shoes: salomon xa pro w inserts

run around hills of Mahtomedi w / L

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