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

Training Log Archive: iriharding

In the 7 days ending Feb 19, 2018:

activity # timemileskm+m
  Swimming7 3:52:46 7.05(33:02) 11.34(20:31)
  Orienteering2 1:47:33 7.54(14:15) 12.14(8:52) 1235 /35c100%
  Gym workout (wts etc)5 1:15:00
  Stationary Bike (spin and regular)3 55:00 15.65(3:31) 25.19(2:11)
  Treadmill2 35:00 3.8(9:13) 6.11(5:43) 50
  Trail running1 30:40 3.18(9:39) 5.12(6:00) 12
  Hiking1 25:00 1.5(16:40) 2.41(10:21)
  Total13 9:20:59 38.72 62.31 7435 /35c100%
averages - weight:151.8lbs

«»
2:06
0:00
» now
TuWeThFrSaSuMo

Monday Feb 19, 2018 #

9 AM

Stationary Bike (spin and regular) (stationary bike) 15:00 [3] 4.25 mi (3:32 / mi)

Gym workout (wts etc) (strength training) 20:00 [3]

10 AM

Swimming 39:31 [3] 1.92 km (20:35 / km)
weight:152.2lbs

300y br
300y ba
600y fr
600y fr w fins
100y ba legs only
100y br
100y fr 130

Sunday Feb 18, 2018 #

Event: MNOC Lake Elmo Regional Park
 
8 AM

Swimming 18:35 [3] 0.91 km (20:25 / km)
weight:152lbs

200y br
400y fr
40y fr w fins easy seim
12 PM

Orienteering race 1:22:33 [4] *** 9.64 km (8:34 / km) +12m 8:31 / km
spiked:31/31c shoes: Ice bugs

MNOC Lake Elmo winter score O set by Todd P and vetted by Erin. A very nice design of course with no obvious loops or routes so everyone seemed to have a different approach. A mass of 5 pt controls close to the start area was good for the beginners and also as a warm up for the advanced folks (I did them first ). I looped then to the NW and then N (avoiding the 3 in extreme NW - off trail work was slow going with 9" deep softish snow ) . Then went to NE part of the course before finishing up with 6 min 30 seconds to spare . 4th place
2 PM

Orienteering (control retrieval) 25:00 [3] *** 2.5 km (10:00 / km)
spiked:4/4c shoes: Ice bugs

Saturday Feb 17, 2018 #

4 PM

Treadmill 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Hoka Challenger ATR

easy jog

Gym workout (wts etc) (arm weights) 10:00 [3]

5 PM

Swimming 18:12 [3] 0.91 km (20:00 / km)
weight:152lbs

easy swim 200y br 400y fr 400y fr w fins

Friday Feb 16, 2018 #

8 AM

Hiking 25:00 [1] 1.5 mi (16:40 / mi)

hike to coffee shop and back with Fred. cold but sunny morning
12 PM

Stationary Bike (spin and regular) (Stationary bike) 20:00 [3] 5.9 mi (3:23 / mi)

Gym workout (wts etc) (Weights planks) 15:00 [3]

Swimming 35:24 [3] 1.63 km (21:45 / km)
weight:152.1lbs

300y br300y ba 600y fr 6000y fr w fins

Thursday Feb 15, 2018 #

10 AM

Trail running 30:40 [3] 5.12 km (6:00 / km) +12m 5:55 / km
shoes: Ice bugs

katherine abbott loops started out sunny then clouded over 38 deg F with 12 mph wind from NW. Did 3 loops ; trail was packed snow with very little in way of ice.
1 PM

Swimming 48:57 [3] 2.5 km (19:35 / km)
weight:152lbs

300m br 218,227,235
300m ba 210,214,214
1700m fr w fins 141,149,150,150,152,150,150,151,148,141,149,152,153,150,150,149,141
100m br 221
100m fr 142

Wednesday Feb 14, 2018 #

11 AM

Stationary Bike (spin and regular) (Stationary bike ) 20:00 [3] 5.5 mi (3:38 / mi)

Gym workout (wts etc) (Weights) 10:00 [3]

Swimming 38:37 [3] 1.83 km (21:08 / km)
weight:151.2lbs

300y br
300y ba
600y fr
600y fr w fins
100y ba w fins
50 br. 50 fr

Tuesday Feb 13, 2018 #

10 AM

Treadmill 20:00 [4] 2.3 mi (8:42 / mi) +50m 8:09 / mi
shoes: Hoka Challenger ATR

increasing pace

Gym workout (wts etc) (weights planks) 20:00 [3]

Swimming 33:30 [3] 1.65 km (20:21 / km)
weight:151lbs

300 y br
400yba
500y fr
600y fr w fins

« Earlier | Later »