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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 15, 2017:

activity # timemileskm+m
  Orienteering5 6:30:28 23.66(16:30) 38.07(10:15) 49691 /96c94%
  muscle specific exercises4 2:35:00
  Swimming4 2:32:11 4.66(32:40) 7.5(20:18)
  Treadmill2 20:13 2.14(9:27) 3.44(5:52) 100
  Gym workout (wts etc)1 17:00 5.0(3:24) 8.05(2:07)
  Trail running1 3:36 0.21(17:08) 0.34(10:39)
  Total13 12:18:28 35.66 57.4 59691 /96c94%
averages - weight:155.5lbs

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Saturday Apr 15, 2017 #

Event: MNOC Whitetail Woods
 
12 PM

Orienteering race 1:11:01 [4] *** 5.93 mi (11:59 / mi) +178m 10:58 / mi
spiked:16/18c shoes: Salomon XA black

MNOC whitetail woods Red course. Great course laid out by Mike and Julia using this fairly small park. All buckthorn is gone but there is a little prickly ash. Nice open running.

A couple of erros 2 min and 3min in the reentrant spur terrain where I got 30 degrees off and ended up going down wrong reentrant . Otherwise an Ok run . It got warm and humid so I got hot and thirsty

Orienteering race 40:50 [3] *** 5.38 km (7:36 / km) +68m 7:09 / km
spiked:13/13c shoes: Salomon XA black

MNOC whitetail woods Brown : a good run , a little tired from the red

Brown - Splits

Red - Splits

Friday Apr 14, 2017 #

9 AM

Orienteering 59:29 [3] *** 6.05 km (9:50 / km) +170m 8:37 / km
spiked:15/16c shoes: Salomon XA black

prerun at Interstate of course ... stop and checking clues etc . Nice course to run
12 PM

Swimming 35:03 [3] 1.83 km (19:10 / km)
weight:154.6lbs

100y br 207
500y fr 152,141,144,143,141,
800y w fins 133,137,140,141,140,138,140,134
200y br 211,215
400y fr 146,144,125,143

Thursday Apr 13, 2017 #

10 AM

Gym workout (wts etc) (stationary bike) 17:00 [3] 5.0 mi (3:24 / mi)

muscle specific exercises (upper body ) 30:00 [3]

11 AM

Swimming 38:00 intensity: (21:00 @3) + (17:00 @4) 1.83 km (20:47 / km)
weight:154.4lbs

400y br 216,219,214,214
400y ba 157,158,200,158
400y free 138,143,142,140
200y br legs only 229, 229
600yfr w fins 131,139,141,123,135,129

Wednesday Apr 12, 2017 #

10 AM

muscle specific exercises (upper body and core) 40:00 [3]

upped the weights 5 lbs all aorund. Planks to 1 min 15 sec with lifts (plain 50, sides 20 ) Balance on leg (1 min) , Leg Press also
11 AM

Swimming 40:27 intensity: (32:42 @3) + (7:45 @4) 2.01 km (20:07 / km)
weight:155.6lbs

200y br 226,215
200y ba 155,158
600y fr 145, 148,149, 152,146,143
200y br legs only 221, 224
4 x 100 fast, 100 moderate, rest on 4 mins w fins 117,149 ; 121,149 ; 121, 142 ; 121,142 ;
100y ba w fins 215
100y fr 129

Tuesday Apr 11, 2017 #

1 PM

Treadmill 10:07 [4] 1.07 mi (9:27 / mi) +50m 8:15 / mi
shoes: Hoka Challenger ATR

muscle specific exercises (upperbody and core) 35:00 [3]
weight:156.4lbs

5 PM

Orienteering (Map updating) 18:17 [3] 1.56 km (11:43 / km) +4m 11:35 / km

Map update and checking at como

Trail running 3:36 [3] 0.21 mi (17:08 / mi)

Orienteering (Control checking) 36:54 [3] ** 4.34 km (8:30 / km) +18m 8:19 / km
spiked:23/25c

Control and course checking at como

Monday Apr 10, 2017 #

11 AM

Treadmill warm up/down 10:06 [3] 1.07 mi (9:26 / mi) +50m 8:15 / mi
shoes: Hoka Challenger ATR

muscle specific exercises (upper body and core) 50:00 [3]

12 PM

Swimming 38:41 [3] 1.83 km (21:10 / km)
weight:156.4lbs

200br 217,210
200ba 157,200
400fr 142,148,150,145
200br legs only 230,231
800fr w fins 136,142,147,147,144,148,146,147
100fr 129
100br 230

Sunday Apr 9, 2017 #

10 AM

Orienteering (taping and vetting) 1:16:12 [3] *** 4.89 km (15:35 / km) +16m 15:20 / km
spiked:10/10c shoes: Salomon XA black

at MLK taping controls
1 PM

Orienteering (vetting) 1:27:45 [3] *** 6.31 km (13:55 / km) +43m 13:27 / km
spiked:14/14c shoes: Salomon XA black

vetting at MLK

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