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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Sep 27, 2010:

activity # timemileskm+m
  Road Biking2 2:40:00 39.27(4:04) 63.2(2:32) 90
  Orienteering2 1:49:34 6.52(16:48) 10.5(10:26) 28517 /20c85%
  Balance ball work out5 1:40:00
  Hiking1 33:00 1.86(17:42) 3.0(11:00)
  Gym workout (wts etc)1 30:00 1.0(30:00) 1.61(18:39)
  muscle specific exercises3 15:00
  Swimming1 10:00 0.31(32:11) 0.5(20:00)
  Total11 7:37:34 48.97 78.81 37517 /20c85%

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TuWeThFrSaSuMo

Monday Sep 27, 2010 #

Road Biking (mtn bike) 1:18:00 [3] 29.2 km (2:40 / km) +60m 2:39 / km

Gateway to 15 and back via hills
7 AM

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

12 PM

Hiking 33:00 [1] 3.0 km (11:00 / km)

battle creek at lunchtime

Sunday Sep 26, 2010 #

Event: MNOC Willow River SP
 
8 AM

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

muscle specific exercises (L shoulder) 5:00 [1]

20 @ 5, 10 @ 8, 5 @15 x 2
2 PM

Orienteering race 1:14:34 [4] *** 7.5 km (9:57 / km) +235m 8:36 / km
spiked:12/15c shoes: Salomon wings bright green

MNOC willow river. Beautiful warm fall day. Had trouble finding the trail through the campground on way to 3, took a minute or two around #7 (contour detail??) and #8 was a little problematic (lots of scattered trees around) . 20 foot contours (USGS) enhanced really don't show the terrain that well . Good running in most of the woods ...some areas quite wide open.
C • #3 4
3 PM

Orienteering (retrieval) 35:00 [3] *** 3.0 km (11:40 / km) +50m 10:46 / km
spiked:5/5c shoes: Salomon wings bright green


Red - Splits

Saturday Sep 25, 2010 #

9 AM

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

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

20 @ 5, 10 @ 8, 5 @ 15 x 2

Friday Sep 24, 2010 #

7 AM

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

5 PM

Road Biking 1:22:00 [3] 34.0 km (2:25 / km) +30m 2:24 / km

Gateway to PIne Point and back via PS. Newly widened section hwy 15 to Pine Point is now open.. Abutments for cty 15 bridge are being put in. News also that the old Zephyr rail line to Stillwater is now up for purchase for conversion to a trail also.

Thursday Sep 23, 2010 #

8 AM

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

muscle specific exercises (L shoulder) 5:00 [1]

20 @ 5 , 10 @ 8, 5 @ 15 arm curls and 45 deg lifts

Tuesday Sep 21, 2010 #

9 PM

Swimming 10:00 [3] 0.5 km (20:00 / km)

Augusta Y 300m fr + 200m br

Gym workout (wts etc) 30:00 [3] 1.0 mi (30:00 / mi)

run 1 mile (0910), strength workout (10 min) , bike 10 min at Augusta Y

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