Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Mar 27, 2017:

activity # timemileskm+m
  Swimming6 2:47:16 5.04(33:12) 8.11(20:37)
  muscle specific exercises2 1:50:00
  Orienteering1 1:22:30 5.11(16:09) 8.22(10:02) 11615 /15c100%
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Hiking1 30:00 1.25(24:00) 2.01(14:55)
  Treadmill2 25:00 2.7(9:16) 4.34(5:45) 20
  Total11 7:54:46 14.1 22.69 13615 /15c100%
averages - weight:159.2lbs

«»
1:38
0:00
» now
TuWeThFrSaSuMo

Monday Mar 27, 2017 #

9 AM

Treadmill 15:00 [3] 1.6 mi (9:22 / mi)
max:137 shoes: Hoka Challenger ATR

quick session n treadmill

Swimming 19:59 [3] 0.9 km (22:12 / km)

200y br 218, 216
200y ba 200,205
400y fr 147,150,150,147
100br legs only 223
100y fr 138

Sunday Mar 26, 2017 #

Event: MNOC Lebanon Hills Regional Park
 
8 AM

Orienteering (hanging flags) 1:22:30 [3] 8.22 km (10:02 / km) +116m 9:22 / km
spiked:15/15c shoes: Inov Oroc 340 - yellow

damp drizzly cold start and trails were very wet in places and quite hard in others. My studs were nice to wear.

Got done by 1010 and had help to set up the meet. Having everything done ahead of time and 4 volunteers at reg (Andrea, Steve P, Bekah and Phil) made it very pleasant meet even with big turnout (~110) . Mass start went well with folks heading off in 4 different directions . Finish was quite hectic for about 10 minutes but we got everyone downloaded rapidly .

This park seems to have more funding for more buckthorn removal and is serious about long term maintenance (funding is set ) for keeping it restored so this should be a good early spring (before horse trails open) venue for MNOC.
C • New Trail 3
C • Nice job! 1

Saturday Mar 25, 2017 #

4 PM

Swimming 26:18 [3] 1.28 km (20:33 / km)
weight:159.4lbs

easy cruise
200y br 220,221
200y ba 200,200
400y fr 145,149,148,151
600y fr w fins 140,143,146,144,145,141

Friday Mar 24, 2017 #

10 AM

muscle specific exercises 50:00 intensity: (45:00 @3) + (5:00 @4)

core and upper body , leg press, planks etc

Treadmill 10:00 intensity: (5:00 @3) + (5:00 @4) 1.1 mi (9:06 / mi) +20m 8:36 / mi
ahr:130 max:140 shoes: Hoka Challenger ATR

1st half 930/mile last 1/2 830 then 745/mile pace
11 AM

Swimming 28:00 [3] 1.37 km (20:26 / km)

200y br 201,211
200y ba 155,158
600fr 140,152,151,151,155,156
500fr w fins 137,148,147,147,142,

Thursday Mar 23, 2017 #

9 AM

Swimming 29:00 [3] 1.46 km (19:52 / km)
weight:159lbs

200y br 219,218
200y ba 156,159
400y fr 147,149,148,157
800y fr w fins 137,140,140,136,137,136,141,131
3 PM

Hiking 30:00 [2] 1.25 mi (24:00 / mi)

hike around KA with L

Wednesday Mar 22, 2017 #

1 PM

Swimming 25:24 [3] 1.2 km (21:10 / km)
weight:158.5lbs

easy swim
200m br 219,225
400m fr 153,202,203,202
400m fr w fins 151,155,159,153
100m ba legs only w fins 223
100m cool down 233
4 PM

Misc Outdoor activities ( sailing , etc) (raking ) 1:00:00 [2]

Tuesday Mar 21, 2017 #

9 AM

muscle specific exercises 1:00:00 [3]

strength and flexibility training at Y
10 AM

Swimming 38:35 intensity: (28:35 @3) + (10:00 @4) 1.9 km (20:18 / km)
weight:159.8lbs

200y br 214, 214
200y ba 151,156
400y fr 145,148, 148, 148
800y fr w fins 134, 140, 139, 138, 143, 142, 141, 139
200y ba fins legs only 214, 209
100y br 209
200y br 127, 145

« Earlier | Later »