Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Dec 11, 2016:

	activity	#	time	miles		km		+m
	Orienteering	1	1:37:34	5.96	(16:22)	9.59	(10:10)	207	15 /	15c	100%
	Swimming	2	54:49	1.7	(32:10)	2.74	(19:59)
	Treadmill	1	21:19	2.25	(9:28)	3.62	(5:53)	35
	Trail running	1	21:16	2.37	(8:58)	3.81	(5:35)	12
	Gym workout (wts etc)	1	10:00	2.0	(5:00)	3.22	(3:06)
	Total	4	3:24:58	14.28	(14:21)	22.99	(8:55)	254	15 /	15c	100%
averages - weight:156.1lbs

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Sunday Dec 11, 2016 #

Event: QOC Balls Bluff

10 AM

Orienteering 54:58 [4] *** 6.7 km (8:13 / km) +133m 7:28 / km
spiked:11/11c shoes: Salomon XA black

Quantico OC Balls Bluff meet - with Gillie and George. Gillie went out on Yellow and George on Orange. Chilly wind and little to no sun .

Green course- reentrant bluff terrain in vert nice open woods . Good run

Orienteering 23:49 [3] 1.23 mi (19:22 / mi) +37m 17:43 / mi
spiked:3/3c shoes: Salomon XA black

warm down run backtracking the Orange course looking for George

Orienteering 18:47 [3] 0.92 km (20:29 / km) +38m 16:58 / km
spiked:1/1c shoes: Salomon XA black

with George controls 10 and 11 on the orange

Green - Splits

Wednesday Dec 7, 2016 #

10 AM

Trail running 21:16 [3] 3.81 km (5:35 / km) +12m 5:30 / km
shoes: Hoka Challenger ATR

windy and cold morning ~20 deg F . sluggish start

Tuesday Dec 6, 2016 #

10 AM

Swimming 33:43 [3] 1.64 km (20:30 / km)
weight:156.1lbs

300y fr, 100y ba, 400y fr
200y br legs only
600y fr w/fins
100y ba legs only w fins
100y fr sprint 127

Monday Dec 5, 2016 #

10 AM

Gym workout (wts etc) (stationary bike) 10:00 [3] 2.0 mi (5:00 / mi)

Treadmill 21:19 [3] 2.25 mi (9:28 / mi) +35m 9:02 / mi
shoes: Hoka Challenger ATR

Swimming 21:06 [3] 1.1 km (19:14 / km)
weight:156.1lbs

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