Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jul 11, 2015:

activity

time

miles

Swimming

1:54:00

3.6

(31:38)

5.8

(19:39)

Orienteering

1:19:36

4.47

(17:48)

7.2

(11:03)

26 /

27c

96%

Road Biking

1:12:31

21.55

(3:22)

34.68

(2:05)

157

Hiking

1:05:00

4.2

(15:28)

6.76

(9:37)

Total

5:31:07

33.83

(9:47)

54.44

(6:05)

227

26 /

27c

96%

averages - weight:160.5lbs

1:34

0:00

» now

Saturday Jul 11, 2015 #

5 PM

Orienteering (Retrieval) 20:00 [3] *** 1.5 km (13:20 / km) +20m 12:30 / km
spiked:4/4c

Control retrieval for Mnoc AR at willow river state park

Friday Jul 10, 2015 #

12 PM

Hiking 20:00 [2] 1.25 mi (16:00 / mi)

battle creek n loop at lunchtime

6 PM

Road Biking (specialized carbon) 57:09 [4] 27.98 km (2:03 / km) +130m 2:00 / km

bike after work to Pine Point and back on Specialized Carbon

C • how does the new bike compa... 2

Thursday Jul 9, 2015 #

Event: MNOC-Columbia Summer Sprint Series #1

3 PM

Swimming 35:00 [3] 1.8 km (19:27 / km)

7 PM

Orienteering 49:36 [4] ** 4.7 km (10:33 / km) +50m 10:01 / km
spiked:19/20c

Fun mass start MNOC summer sprint #1 at Battle Creek . A lot of to and fro in the lead with Mike, Pete C, Pete W , Peter D and I duking it out . Small mistakes and micro route choices (into thick buckthorn) had the lead change several times . A neat compass exercise close to the end . I had 2 time losses: #12 lone tree was down - circled around (my fault didn't remember the course note given out at start ) wasted about 80 seconds circling around , and #8 took a slow route through buckthorn(40 seconds loss) (others found a nice trail right down the reentrant ).

C • you forgot to mention you w... 2

8 PM

Orienteering (retrieval) 10:00 [3] *** 1.0 km (10:00 / km)
spiked:3/3c

rectrieval on E side of Battle Creek

LONG - Splits

Tuesday Jul 7, 2015 #

8 AM

Swimming 44:00 [3] 2.2 km (20:00 / km)
weight:160lbs

Nice clear sky day . smoke from Canada has gone.
200m br, 200mba , 400m fr warm up
1000m w/fins 1800
200m ba
50m br/ 50m fr sprint 43
50m br/50m fr sprint 44

12 PM

Hiking 20:00 [1] 1.25 mi (16:00 / mi)

hiking around Battle Creek at lunchtime to check water levels (several trails flooded on N side ) for the O meet setter/vetter team for Thursday

Sunday Jul 5, 2015 #

8 AM

Road Biking (road bike) 15:22 [3] 6.7 km (2:18 / km) +27m 2:15 / km

short spin on new bike up to Jethro's and back

12 PM

Swimming 35:00 [3] 1.8 km (19:27 / km)
weight:161lbs

Swim at shoreview Y with L on way to K&K
600 m warm up
1000m w fins 1740
200m

2 PM

Hiking 25:00 [1] 1.7 mi (14:42 / mi)

Hike to Hiawatha park and back with Jade and Lori

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