Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Dec 20, 2017:

	activity	#	time	miles		km		+m
	Gym workout (wts etc)	5	3:40:00	10.5		16.9
	Orienteering	2	3:30:40	11.46	(18:23)	18.44	(11:25)	226	34 /	38c	89%
	Trail running	2	42:53	4.71	(9:06)	7.58	(5:39)	23
	Hiking	1	30:00	1.77	(16:57)	2.85	(10:32)	12
	Treadmill	3	29:15	3.15	(9:17)	5.07	(5:46)	80
	Swimming	3	27:50	0.85	(32:40)	1.37	(20:18)
	Total	12	9:20:38	32.44		52.21		341	34 /	38c	89%
averages - weight:149.1lbs

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Wednesday Dec 20, 2017 #

10 AM

Treadmill 9:15 [3] 1.0 mi (9:15 / mi) +15m 8:50 / mi
shoes: Hoka Challenger ATR

quick run on treadmill to warm up before session with Craig Y Personal trainer

11 AM

Gym workout (wts etc) (weight training) 55:00 [3]
weight:149.6lbs

weight training session with Craig Y Personal trainer

Tuesday Dec 19, 2017 #

Event: 12 Controls of Nav-mas

8 AM

Trail running 21:33 [3] 2.35 mi (9:10 / mi) +11m 9:02 / mi
shoes: Ice bugs

sunny and warm 35 deg F

10 AM

Gym workout (wts etc) (stationary bike) 15:00 [3] 4.5 mi (3:20 / mi)

Gym workout (wts etc) (arms and core) 30:00 [3]

Swimming 9:35 [3] 0.46 km (20:58 / km)
weight:149.6lbs

easy swim 100y br, 100y fr,100y ba , 200y fr

7 PM

Orienteering (night O) 1:00:08 [3] ** 5.01 mi (12:00 / mi) +39m 11:43 / mi
spiked:10/12c shoes: Ice bugs

12 controls of Nav-Mas OTNT set by Phil using the old Fort Snelling state park map . Mike , Pete D, Dana, Jim and I. Ran mostly with Pete tapes a little tricky to spot and map a little rough. Warm evening at around 30 deg F

Fun event ... thanks Phil!

Monday Dec 18, 2017 #

10 AM

Orienteering (taping and map updating) 2:23:20 [3] 9.7 km (14:46 / km) +181m 13:31 / km
spiked:23/24c shoes: Ice bugs

at Afton taping with Phil for the MNOC Jan 2018 score O . Warm day ~ 34 deg F

Orienteering (taping and map updating) 7:12 [3] 0.68 km (10:39 / km) +5m 10:15 / km
spiked:1/2c shoes: Ice bugs

Sunday Dec 17, 2017 #

10 AM

Trail running 21:20 [3] 2.36 mi (9:02 / mi) +12m 8:54 / mi
shoes: Ice bugs

katherine abbott loops - foggyish morning around 22 deg F no wind . about 2" of snow on trails.

1 PM

Gym workout (wts etc) (stationary bike) 20:00 [3] 6.0 mi (3:20 / mi)

Gym workout (wts etc) (weights ) 30:00 [3]

Swimming 9:00 [3] 0.46 km (19:42 / km)
weight:148.4lbs

100y br
400y fr (alt fast/slow 124,155,126,155)

Saturday Dec 16, 2017 #

1 PM

Hiking 30:00 [3] 1.77 mi (16:57 / mi) +12m 16:35 / mi
shoes: Boots (old)

afternoon hike around KA w L

Friday Dec 15, 2017 #

Note

picked up bike (Spec Roubaix) from bike shop : new chain (old one 4000miles and stretched significantly) , new cassette etc , plus cleaned and greased etc all ready for next season

1 PM

Treadmill 10:00 [4] 1.1 mi (9:06 / mi) +35m 8:16 / mi
shoes: Hoka Challenger ATR

warm up with crescendoing pace all at 2.5% grade (1030/mi pace then increasing each quarter mile to 730/mi for last 1/4 )

Gym workout (wts etc) (arms and core) 40:00 [3]

Swimming 9:15 [3] 0.46 km (20:14 / km)
weight:149lbs

quick swim after gym session
100y br 212
400y fr (alt fast -slow 133,153,137,158)

Thursday Dec 14, 2017 #

11 AM

Treadmill 10:00 [3] 1.05 mi (9:31 / mi) +30m 8:45 / mi
shoes: Hoka Challenger ATR

12 PM

Gym workout (wts etc) (arm and core) 30:00 [3]

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