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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Sep 26, 2011:

activity # timemileskm+m
  Misc Outdoor activities ( sailing , etc)1 1:30:00
  Mtn Biking1 1:23:33 19.11(4:22) 30.75(2:43) 123
  Swimming2 53:38 1.68(31:58) 2.7(19:52)
  Orienteering1 50:20 2.46(20:27) 3.96(12:43) 1459 /9c100%
  muscle specific exercises2 35:00
  Total6 5:12:31 23.25 37.41 2689 /9c100%
  [1-5]6 5:11:23
averages - weight:151.2lbs

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Sunday Sep 25, 2011 #

Event: MNOC - Interstate State Park, WI
 

muscle specific exercises 15:00 [1]

2 PT sessions for the achilles
1 PM

Orienteering race (walk) 50:20 intensity: (35 @1) + (25:38 @2) + (21:20 @3) + (2:47 @4) *** 3.96 km (12:43 / km) +145m 10:45 / km
ahr:130 max:154 spiked:9/9c

MNOC Interstate park- beautiful day, cool and dry. Very nice park . Walked the short adventure run course . 3.96 km course 4.7 km actual

USGS map with trails added. Lots of rock features ... we need to make an O map. Very nice open woods

Short Adventure Run - Splits

Saturday Sep 24, 2011 #

8 AM

muscle specific exercises (ankle work) 20:00 [1]

PT for achilles (1 session am , 1 session pm)
1 PM

Misc Outdoor activities ( sailing , etc) (yard work) 1:30:00 [2]

mowing, fertilzing, splitting wood, hauling dirt
4 PM

Swimming 23:38 [3] 1.2 km (19:42 / km)
weight:151.2lbs

6 x (100m br + 100m fr)

Mtn Biking 1:23:33 intensity: (1:08 @0) + (33:52 @1) + (47:46 @2) + (47 @3) 30.75 km (2:43 / km) +123m 2:40 / km
ahr:112 max:131

mtn bike to Pine Point and back along the Gateway Trail. Beautiful fall day..

The new bridge over Manning (cty 15) is now open .. very nice piece of history well restored for its new use . It has fairly good slope up to it which is nice since the rest of the trail is somewhat flat.

Tuesday Sep 20, 2011 #

8 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

4 x (100m br + 100m fr + 100m ba) + 300m fr

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