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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Jan 14, 2018:

activity # timemileskm+m
  Swimming6 3:17:27 6.09(32:27) 9.79(20:10)
  Orienteering2 1:38:10 3.29(29:50) 5.3(18:32) 16714 /14c100%
  Gym workout (wts etc)3 1:20:00
  Trail running3 1:02:38 7.04(8:54) 11.33(5:32) 32
  Total14 7:18:15 16.42 26.42 19914 /14c100%
averages - weight:152.6lbs

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MoTuWeThFrSaSu

Sunday Jan 14, 2018 #

9 AM

Swimming 48:25 [3] 2.38 km (20:22 / km)
weight:152.2lbs

long swim day
400y br 400y ba 800fr 800fr w fins 200y cool down

Saturday Jan 13, 2018 #

Event: MNOC Afton State Park
 
9 AM

Orienteering (control hanging) 1:28:16 [3] 4.3 km (20:32 / km) +140m 17:40 / km
spiked:12/12c shoes: Boots (old)

an early start with -17 deg wind chill at 9 am hanging controls for S part of the MNOC 90 min score O. Tough on the fingers when had to remove gloves to tie/untie knots for hanging flags and punches . Warmed up a little when sun rose up
1 PM

Orienteering (control retrieval) 9:54 [3] 1.0 km (9:55 / km) +28m 8:43 / km
spiked:2/2c shoes: Boots (old)

Friday Jan 12, 2018 #

9 AM

Gym workout (wts etc) (strength training) 25:00 [3]

10 AM

Swimming 26:46 [3] 1.28 km (20:55 / km)
weight:152.2lbs

easy cruise 200y br 500y fr 500y fr wfins 100y ba , 50y br 50y fr

Thursday Jan 11, 2018 #

10 AM

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

11 AM

Swimming 21:14 [3] 1.1 km (19:18 / km)

200y be 210 210
500y free 146 150 153 150 153
500y fre w fins 129 134 134 134 128

Wednesday Jan 10, 2018 #

9 AM

Trail running 20:35 [3] 3.77 km (5:28 / km) +10m 5:23 / km
shoes: Ice bugs

Cloudy but 35 deg with moist 14 mph breeze from South . Trail starting to get icy .
1 PM

Swimming 35:34 [3] 1.75 km (20:19 / km)
weight:152.8lbs

400m br
600m fr
600m fr w fins
100m br
50m fr

Tuesday Jan 9, 2018 #

9 AM

Trail running 20:36 [4] 3.78 km (5:27 / km) +10m 5:23 / km
shoes: Ice bugs

nice warm 32 deg F and snow packed trails no ice
11 AM

Swimming 31:00 intensity: (16:00 @3) + (15:00 @4) 1.65 km (18:50 / km)
weight:153lbs

300y br 219,214,220
300y ba 159,200,157
600y fr 141,142,141,132,134,134
300y fr w fins 137,137,133
3 x 100y fr w fins on 2 mins 123,121,119

Monday Jan 8, 2018 #

9 AM

Trail running 21:27 [3] 3.78 km (5:40 / km) +12m 5:35 / km
shoes: Ice bugs

Sunny warm ( 30 deg F) morning on snow packed trails
10 AM

Gym workout (wts etc) (Arms and legs weights ) 25:00 [3]

11 AM

Swimming 34:28 [3] 1.64 km (21:01 / km)
weight:153lbs

200y be
200y ba
600y fr
600y fr w fins
100y bad legs only
50br 50fr

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