Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jan 15, 2017:

	activity	#	time	miles		km		+m
	Orienteering	2	1:46:40	5.8	(18:24)	9.33	(11:26)	169	19 /	19c	100%
	Treadmill	4	1:33:30	9.35	(10:00)	15.05	(6:13)	255
	muscle specific exercises	4	50:00
	Gym workout (wts etc)	3	45:00	12.33	(3:39)	19.84	(2:16)
	Total	7	4:55:10	27.48		44.22		424	19 /	19c	100%
averages - weight:158.1lbs

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Sunday Jan 15, 2017 #

9 AM

Treadmill 21:00 [4] 2.25 mi (9:20 / mi) +65m 8:34 / mi
ahr:125 max:139 weight:158.7lbs shoes: Hoka Challenger ATR

muscle specific exercises (matrix and planks) 15:00 [2]

matrix machine - upper body
planks
balance exercise

Gym workout (wts etc) (stationary bike) 15:00 [3] 4.0 mi (3:45 / mi)

Saturday Jan 14, 2017 #

Event: MNOC Nerstrand Big Woods State Park

11 AM

Orienteering 1:26:33 [4] *** 7.84 km (11:03 / km) +105m 10:21 / km
spiked:17/17c shoes: Ice bugs

MNOC Nerstarnd 90 minute winter score O - set by Mike and Julia
26 points and about 6" of snow . Slow going. Got 17 with about 5 minutes to spare

2 PM

Orienteering (control retrieval) 20:07 [3] 1.49 km (13:29 / km) +64m 11:06 / km
spiked:2/2c shoes: Ice bugs

Thursday Jan 12, 2017 #

1 PM

Treadmill 16:00 [3] 1.5 mi (10:40 / mi) +20m 10:15 / mi
shoes: Hoka Challenger ATR

muscle specific exercises 10:00 [3]

matrix machine work upper body

Wednesday Jan 11, 2017 #

10 AM

muscle specific exercises 15:00 [3]

intro session with personal trainer at Y. showed me some of the new machines.. Will focus on upper body strength and trying to reduce golfers elbow pain

C • What elbow? 6

11 AM

Treadmill 25:00 [3] 2.35 mi (10:38 / mi) +30m 10:14 / mi
shoes: Hoka Challenger ATR

easy run

Gym workout (wts etc) (stationary bike) 15:00 [3] 4.0 mi (3:45 / mi)

Tuesday Jan 10, 2017 #

10 AM

Treadmill 31:30 [3] 3.25 mi (9:42 / mi) +140m 8:33 / mi
ahr:140 max:155 weight:157.4lbs shoes: Hoka Challenger ATR

steady climb 3% grade 6 mph 10 min miles withpush to 830 pace for last min

Gym workout (wts etc) (stationary bike) 15:00 [3] 4.33 mi (3:28 / mi)

muscle specific exercises 10:00 [3]

planks 3 x 1 min
single leg balance 2 x 1 min
back 25
leg lift 20

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