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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 11, 2009:

activity # timemileskm+m
  Orienteering2 1:52:39 7.8(14:26) 12.56(8:58) 23025 /28c89%
  Misc Outdoor activities ( sailing , etc)1 1:45:00
  Balance ball work out4 1:20:00
  Hiking2 1:08:00 4.35(15:38) 7.0(9:43) 40
  Road Biking1 50:00 13.42(3:44) 21.6(2:19)
  Gym workout (wts etc)1 22:00 2.2(10:00) 3.54(6:13) 30
  Push ups2 17:30
  Trail running1 15:00 1.55(9:39) 2.5(6:00)
  Swimming1 11:00 0.34(32:11) 0.55(20:00)
  Total7 8:01:09 29.67 47.75 30025 /28c89%

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Saturday Apr 11, 2009 #

Balance ball work out (lower body) 20:00 [3]

Misc Outdoor activities ( sailing , etc) (raking and other yard wor) 1:45:00 [1]

rake, rake and more raking of garden

Friday Apr 10, 2009 #

Balance ball work out (ABS) 20:00 [3]

C • ball plan? 4

Push ups 12:30 [3]

5 x 25 = 125

Gym workout (wts etc) 22:00 [3] 2.2 mi (10:00 / mi) +30m 9:36 / mi
shoes: Salomon Wings

treadmill at Y

Swimming 11:00 [3] 0.55 km (20:00 / km)

3 x 100 m fr + 2 x 100 br + 50 ba

Thursday Apr 9, 2009 #

Hiking 33:00 [2] 3.5 km (9:26 / km) +20m 9:10 / km
shoes: Salomon Wings

battle creek lunchtime walk

Road Biking 50:00 [3] 21.6 km (2:19 / km)

Gateway and back via KA

Balance ball work out (upper body) 20:00 [3]

Wednesday Apr 8, 2009 #

Hiking 35:00 [2] 3.5 km (10:00 / km) +20m 9:43 / km
shoes: Salomon Wings

Hike the asphalt path loop around Battle Creek (S part) at lunchtime . Frogs calling loudly in several ponds (but not all yet) .

Tuesday Apr 7, 2009 #

Push ups 5:00 [3]

10 x 10 pushups at OTNT - 1 set at each control

Orienteering 56:01 [4] *** 7.36 km (7:37 / km) +30m 7:28 / km
spiked:10/10c shoes: Salomon Wings

ONTN at tamarack- Scrabble O- i drew a very easy start followed by back and forth from NE part to SW part of park - 7. 360 km as crow flies

start at middle of park just W of N
N-H-J W T A S C R O back to start

splits later
C • Thanks 3

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Salomon Wings

warm up coold down for OTNT

Scrabble O - Ian - Splits

Monday Apr 6, 2009 #

Balance ball work out (lower body) 20:00 [3]

Sunday Apr 5, 2009 #

Event: MNOC - Terrace Oaks Park
 

Orienteering race 56:38 [3] *** 5.2 km (10:53 / km) +200m 9:08 / km
spiked:15/18c shoes: Ice bugs

3" of fresh wet snow and a lot of thick veg made for slow and slippery going. Make a couple of 1 - 2 min mistakes due to sloppy concentration (got a late start after 2 hours dealing with registration etc) . Terrace Oaks is a great park for orienteering but veg is thick almost everywhere; map needs an update for some of the bike trails . Great course set by Dave S and Jerritt J; making good use of a small park and e-punch .

Red - Splits

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