Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Oct 10, 2011:

activity	#	time	miles		km		+m
Orienteering	4	3:11:58	9.23	(20:48)	14.85	(12:56)	47	27 /	30c	90%
Kayaking	1	2:15:00	10.5	(12:51)	16.9	(7:59)
Road Biking	1	45:00	11.0	(4:05)	17.7	(2:33)
Swimming	1	23:05	0.78	(29:43)	1.25	(18:28)
muscle specific exercises	1	15:00
Hiking	1	10:00	0.5	(20:00)	0.81	(12:25)	50
Total	9	7:00:03	32.01		51.51		97	27 /	30c	90%

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Monday Oct 10, 2011 #

1 PM

Kayaking 2:15:00 [3] 16.9 km (7:59 / km)

nice warm day, vacation days to use up so took off for an afternoon trip down the Kinni (RFalls - StCroix) 117 cfs a good flow and some small wave trains at some rapids

4 PM

Hiking 10:00 [3] 0.5 mi (20:00 / mi) +50m 15:15 / mi

hauling kayak

5 PM

Road Biking 45:00 [3] 11.0 mi (4:05 / mi)

Bike shuttle

Sunday Oct 9, 2011 #

9 AM

Orienteering race 1:15:57 [3] 6.29 km (12:04 / km) +30m 11:48 / km

1/2 Minnegoat w one skip : walked the course slight bobble on #2 (45 seconds) ,
wandered to L on 2-3 (2 minute) ,nice weaving through marshes on long leg 4 to 5 small bobble #9 (15 seconds) skipped #11 (used road from 10 to 12) . Damp underfoot but nice day and awesome terrain. Great MNOC meet at actual distance 7.269 k

1 PM

Orienteering (control retrieval) 50:00 [2] *** 3.5 km (14:17 / km)
spiked:7/7c

MLKathio control retrieval NE of trail center

Minnegoat short - Splits

Saturday Oct 8, 2011 #

Event: MNOC - Mille Lacs Kathio State Park

1 PM

Orienteering 50:31 [3] 3.59 km (14:04 / km) +17m 13:45 / km
spiked:11/13c

Mille Lacs kathio Brown course (walk) - beautiful terrain and nice course starting from trail center going E and S of park road. Only a few meters on trails so lots of nice navigation on great contours detail. 4.69 km actual

A little rough on #4 (1 min 30) and wandered E on way from 5 to 6 (~2 mins extra)

3 PM

Orienteering 15:30 [3] *** 1.47 km (10:33 / km)
spiked:9/10c

nice sprint at Mill Lacs kathio... walked but blew past the last control without punching so DNF

C • Annoying favor to ask 24

Brown - Splits

Friday Oct 7, 2011 #

4 PM

Swimming 23:05 [3] 1.25 km (18:28 / km)

6 x (100m br + 100m fr) + 50m ba at WBL Y

Thursday Oct 6, 2011 #

10 PM

muscle specific exercises 15:00 [1]

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