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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 29, 2017:

activity # timemileskm+m
  Orienteering5 3:43:31 8.98(24:53) 14.46(15:28) 18947 /47c100%
  Kayaking1 3:24:00 12.94(15:46) 20.83(9:48)
  Swimming3 1:36:28 2.84(34:00) 4.57(21:08)
  Road Biking2 52:28 13.56(3:52) 21.83(2:24) 69
  muscle specific exercises1 40:00
  Trail running1 22:13 2.35(9:27) 3.78(5:52) 24
  Total12 10:38:40 40.67 65.46 28247 /47c100%
averages - weight:157.7lbs

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Saturday Apr 29, 2017 #

Event: MNOC Interstate Park (WI) with OUSA Team Trials Middle
 
7 AM

Orienteering (hanging flags) 1:02:07 [3] 1.93 mi (32:11 / mi) +62m 29:17 / mi
spiked:8/8c

at Interstate for MNOC 3 day
11 AM

Orienteering race 28:45 [4] *** 3.7 km (7:46 / km) +53m 7:15 / km
spiked:11/11c shoes: Salomon XA black

MNOC Interstate Brown- non - competitive. Had nice run on the brown ; navigated well and ran well
3 PM

Orienteering (control retrieval) 23:47 [3] *** 0.98 mi (24:16 / mi) +62m 20:18 / mi
spiked:5/5c shoes: Salomon XA black

at Interstate for MNOC 3 day
5 PM

Orienteering (control hanging) 58:52 [3] **** 3.57 km (16:29 / km) +13m 16:11 / km
spiked:6/6c shoes: Salomon XA black

control hanging SE area at Mille Lacs Kathio for MNOC 3 day

Brown - Splits

Friday Apr 28, 2017 #

Event: MNOC Como with OUSA Team Trials Sprint
 
Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet
 
11 AM

Orienteering (hanging controls) 50:00 [3] ** 2.5 km (20:00 / km)
spiked:17/17c shoes: Salomon XA black

Hanging S and SW controls for MNOC Como event

Wednesday Apr 26, 2017 #

9 AM

Swimming 31:03 intensity: (25:03 @3) + (6:00 @4) 1.46 km (21:16 / km)
weight:157.1lbs

400 y br 219,217, 218,225
400y ba 203,206,209,212
400y fr 149,150,150,149
400y fr w fins 125,130,130,125

Tuesday Apr 25, 2017 #

10 AM

Road Biking (specialized roubaix) 14:35 [3] 5.94 km (2:27 / km) +40m 2:22 / km

home to Y

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

11 AM

Swimming 29:57 [3] 1.46 km (20:31 / km)
weight:157lbs

400y br 209,212,216,210
400y ba 200,159,201,153
400y fr 141,146,148,147
400y fr w fins 129,138,136,124
12 PM

Road Biking (specialized roubaix) 37:53 [3] 9.87 mi (3:50 / mi) +29m 3:48 / mi

Back from Y around White Bear Lake along 96 and 244

Monday Apr 24, 2017 #

1 PM

Swimming 35:28 [3] 1.65 km (21:33 / km)
weight:159lbs

Easy cruise
400y br 216,219,219,220,
400y ba 206,206,209,209
400y fr 148,149,155,151
400y fr w fins 128,137,134,137
100y ba w fins 147
100y br 209

Sunday Apr 23, 2017 #

7 AM

Trail running 22:13 [3] 2.35 mi (9:27 / mi) +24m 9:10 / mi
shoes: New Bal

run before breakfast . Sunny and cool morning . 1 dog walker w loose dog.
1 PM

Kayaking 3:24:00 [3] 12.94 mi (15:46 / mi)

Kayak Minnehaha creek Gray's Bay to 54th st with Jim and Kathi M, Mike and Julia, Lori, Phil , Jeanne L , Clark F and 6 others . Sunny day , warmish (65-70 with water at 56 deg F) and flow was 180 cfs (per USGS Gage 05289800 at Hiawatha) . Great trip JL tipped twice . Lori and I both ran the rapids at the mill and 54th,; some water in cockpit but not tipping.

3hr 24 moving time ; 5hr 13 including stops

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