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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering2 2:22:53 9.78(14:37) 15.74(9:05) 11029 /30c96%
  Swimming4 1:56:47 3.58(32:38) 5.76(20:16)
  Misc Outdoor activities ( sailing , etc)2 1:45:00
  Gym workout (bike,wts etc3 1:30:15 11.0 17.7
  Trail running1 1:14:19 4.31(17:14) 6.94(10:43) 82
  Treadmill1 10:15 1.16(8:50) 1.87(5:29) 40
  Total13 8:59:29 29.83 48.01 23329 /30c96%
averages - weight:155.1lbs

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SuMoTuWeThFrSa

Saturday Apr 21 #

1 PM

Orienteering race 57:46 [4] *** 7.0 km (8:15 / km) +50m 7:58 / km
spiked:16/17c shoes: Inov Oroc 340 - yellow

MNOC Lake Maria

a sunny day with lots of snow melt so trails were very sloppy and all depressions had lots of melt water. N facing slopes still had 4" snow

A good run but a little wide for #3 maybe 20 s lost, 11-12 took longer loopy route to N maybe lost 10 sec? , 16-17 a little wide to the N because of water would have been better to S ~ 50 s lost .

Good run

Friday Apr 20 #

7 AM

Orienteering (hanging controls) 1:08:21 [3] *** 6.65 km (10:17 / km) +46m 9:56 / km
spiked:12/12c shoes: Ice bugs

hanging controls at L Maria for sat meet. early start 7 am at the park. Lots of bird noise and several big sand cranes

Orienteering (hanging controls) 16:46 [3] 2.09 km (8:01 / km) +15m 7:44 / km
spiked:1/1c shoes: Ice bugs

Thursday Apr 19 #

9 AM

Gym workout (bike,wts etc (stationary bike) 15:00 [3] 5.0 mi (3:00 / mi)

Gym workout (bike,wts etc (strength training) 30:00 [3]

10 AM

Swimming 23:00 [3] 1.19 km (19:21 / km)
weight:154.7lbs

200y br 211,217
200y ba 154,159
400y fr 143,146,146,141
400y fr w fins 125,127,125,126
50y br 110
50y fr 43

Wednesday Apr 18 #

8 AM

Treadmill 10:15 [4] 1.16 mi (8:50 / mi) +40m 7:59 / mi
shoes: Hoka Challenger ATR

pace ramping from 930 to 800/mile
9 AM

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

10 AM

Swimming 22:00 [3] 1.1 km (20:03 / km)
weight:153.7lbs

200y br
200y ba
400y fr
400y fr w fins

Tuesday Apr 17 #

3 PM

Trail running 1:10:40 [3] 4.04 mi (17:29 / mi) +78m 16:30 / mi
shoes: Ice bugs

running trails near osceola ; heavy wet snow (5-6") but bright sunshine and 45 deg F

Trail running 3:39 [3] 0.27 mi (13:30 / mi) +5m 12:48 / mi
shoes: Ice bugs

part2

Monday Apr 16 #

9 AM

Misc Outdoor activities ( sailing , etc) (snowshoveling) 45:00 [3]

10 AM

Gym workout (bike,wts etc (stationary bike) 20:15 [3] 6.0 mi (3:23 / mi)

build to res level 12
11 AM

Swimming 22:08 [3] 1.1 km (20:11 / km)
weight:155.8lbs

200y br
200y ba
400y fr
400y fr w fins

Sunday Apr 15 #

9 AM

Swimming 49:39 [3] 2.38 km (20:53 / km)
weight:156.1lbs

400y br
400y ba
800y fr
800y fr w fins
100y ba legs only
50y br
50y fr
11 AM

Misc Outdoor activities ( sailing , etc) (snowshoveling) 1:00:00 [3]

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