Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending May 18, 2009:

activity	#	time	miles		km		+m
Orienteering	3	2:06:32	8.14	(15:33)	13.1	(9:40)	210	23 /	25c	92%
Trail running	2	1:14:00	7.55	(9:48)	12.16	(6:05)	120
Road Biking	1	52:00	15.5	(3:21)	24.94	(2:05)	20
Hiking	1	20:00	1.24	(16:06)	2.0	(10:00)
Road running	1	18:00	1.12	(16:01)	1.81	(9:57)	25
Misc Outdoor activities ( sailing , etc)	1	8:32	0.25		0.4
Total	3	4:59:04	33.81		54.41		375	23 /	25c	92%

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Sunday May 17, 2009 #

Event: MNOC - Lebanon Hills East

Orienteering race 43:50 [4] *** 5.1 km (8:36 / km) +60m 8:07 / km
spiked:10/10c shoes: Salomon wings black

Nice run on green... (would have run red but some permit issues needed resolution) ... a lot of trail running

Trail running 25:00 [3] 2.5 km (10:00 / km)
shoes: Salomon wings black

ran trails to check signage and designated use (horse vs foot ) at leb hills

Green - Splits

Saturday May 16, 2009 #

Event: BGR - Wildcat Mound

Orienteering race 1:04:42 [3] *** 6.5 km (9:57 / km) +150m 8:55 / km
spiked:10/11c shoes: Salomon wings black

Badger meet at Wildcat Mound , Black River state forest. Nice open running few trails . Veered left on 2 occasions whilst approaching controls but read map well and relocated quickly ... (3 minutes lost )

Long - Splits

Thursday May 14, 2009 #

Note
(rest day)

old tough guy rest day....

Wednesday May 13, 2009 #

Hiking 20:00 [1] 2.0 km (10:00 / km)

secret training regime for tough persyn

Misc Outdoor activities ( sailing , etc) (tough persyn warm up) 2:32 [2] 0.25 mi (10:09 / mi)

so the suspense builds for the 1st annual tough persyn contest... a warm up with dodgeball (1st time ever ) which despite the fact that i cannot throw worth a darn I managed to survive through quite a few rounds... got hit eventually and partnered up with SB... dash back to the TA for more fun

Misc Outdoor activities ( sailing , etc) (water torture/ flame out) 6:00 [1]

this wasn't quite up to CIA standards for waterboarding, the race director had us sit blindfolded in a pool and find 3 marbles by feel alone. I think he maybe had even added some hot water... I confessed nothing and blew this task away ...... transitioned to the fire starting task and whaacked the flint hard to get sparks flying... smoke and flame so off to the next task

Road running 16:00 [3] 1.0 mi (16:00 / mi) +25m 14:51 / mi
shoes: salomon xa pro w inserts

run with SB to do photo O. Nice little digital cameras . Run to the Lake St bridge down to river and back.

Road Biking 12:00 [3] 3.0 mi (4:00 / mi)

bike down 46th st , across Ford bridge and to Hidden falls park

Trail running 25:00 [4] 3.0 mi (8:20 / mi) +120m 7:25 / mi
shoes: salomon xa pro w inserts

run up the creek (yes... in the creek) then hill repeats (4x)... managed to stay about 1 min behind Justin and Tom.

Road Biking 15:00 [4] 5.0 mi (3:00 / mi) +20m 2:58 / mi

took off about 1 min behind Justin and Tom down river bank trail to Hwy 5 and over to Ft Snelling and Pike Island

Trail running 24:00 [3] 3.0 mi (8:00 / mi)
shoes: salomon xa pro w inserts

Trail run and mud sprint (360 deg challenge across about 20 feet of calf deep mud) and run around Pike Island with Geoff

Road Biking 5:00 [3] 1.5 mi (3:20 / mi)

Bike from Ft Snelling N along w bank to O section

Orienteering 18:00 [3] *** 1.5 km (12:00 / km)
spiked:3/4c shoes: salomon xa pro w inserts

orienteering section: go into small culvert - wrong one so carry on around rest of controls - including control halfway up waterfall , come back to main very long wet and low culvert (inhabited by Mike and Julia going the other way and SB also .. tight to pass by ! - didn't cramp up despite the crouching for about 80 feet !

Road Biking 20:00 [4] 6.0 mi (3:20 / mi)

bike back to JJ's house via one control in neighborhood sinkhole. Fun event .. great fun, great food, thanks JJ and MJ !

Road running 2:00 [4] 0.2 km (10:00 / km)
shoes: salomon xa pro w inserts

medicine ball shuttle run 9 x to warm down

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