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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jun 5, 2010:

activity # timemileskm+m
  Kayaking1 3:45:00 16.5(13:38) 26.55(8:28)
  Road Biking2 2:23:00 30.02(4:46) 48.31(2:58) 140
  Orienteering2 1:12:17 5.03(14:22) 8.1(8:55) 12032 /35c91%
  Trail running2 45:13 4.23(10:42) 6.8(6:39) 707 /7c100%
  Swimming2 43:00 1.12(38:27) 1.8(23:53)
  Balance ball work out2 40:00
  Hiking1 20:00 1.5(13:20) 2.41(8:17)
  muscle specific exercises1 5:00
  Total12 9:53:30 58.4 93.98 33039 /42c92%

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Saturday Jun 5, 2010 #

Event: MNOC Nerstrand Woods SP
 
8 AM

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

9 AM

muscle specific exercises (L shoulder) 5:00 [2]

45 deg lift 4 and 8 lb 20 each , curls 4 and 8 20 each
3 PM

Orienteering race (score O) 56:26 [4] *** 6.1 km (9:15 / km) +100m 8:33 / km
spiked:17/20c shoes: Salomon wings bright green

MNOC members only meet at Nerstrand - 60 min score O - very wet
5 PM

Orienteering race (sprint) 3:12 [3] *** 0.4 km (8:00 / km)
spiked:5/5c shoes: Salomon wings bright green

micro O sprint at Nerstrand MNOC Members only meet

Orienteering race (sprint ) 12:39 [3] *** 1.6 km (7:54 / km) +20m 7:26 / km
spiked:10/10c shoes: Salomon wings bright green

sprint at Nerstrand

Micro-O - Splits

Sprint-O - Splits

Friday Jun 4, 2010 #

Swimming 23:00 [3] 1.0 km (23:00 / km)

5 x (100m free + 100m br) at Y Shoreview. L Shoulder a little achy

Thursday Jun 3, 2010 #

3 PM

Hiking 20:00 [1] 1.5 mi (13:20 / mi)

walking across campus to meetings and back

Tuesday Jun 1, 2010 #

7 AM

Balance ball work out (abs) 20:00 [1]

7 PM

Road Biking 58:00 [3] 12.0 mi (4:50 / mi) +100m 4:43 / mi

Mtn bike O score O at Hyland set for OTNT by Andrei. Nice course

Trail running 31:00 [3] ** 4.0 km (7:45 / km) +40m 7:23 / km
spiked:7/7c shoes: Salomon wings bright green

trails only orienteering leg at Hyland . Thanks Andrei fora fun evening

Monday May 31, 2010 #

9 AM

Kayaking 3:45:00 [3] 16.5 mi (13:38 / mi)

2 PM

Road Biking 1:25:00 [3] 29.0 km (2:56 / km) +40m 2:55 / km

Sunday May 30, 2010 #

8 AM

Trail running 14:13 [3] 2.8 km (5:05 / km) +30m 4:49 / km
shoes: Salomon wings bright green

11 AM

Swimming 20:00 [2] 0.8 km (25:00 / km)

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