Training Log Archive: iriharding

In the 7 days ending Feb 23, 2019:

	activity	#	time	miles		km		+m
	Orienteering	3	3:19:16	6.53	(30:32)	10.51	(18:58)	183	18 /	18c	100%
	Stationary Bike (spin and regular)	4	1:55:00	35.1	(3:17)	56.49	(2:02)
	Swimming	2	42:07	1.25	(33:42)	2.01	(20:57)
	Gym workout (wts etc)	3	30:00
	Treadmill	1	19:00	2.0	(9:30)	3.22	(5:54)	60
	Total	10	6:45:23	44.88		72.22		243	18 /	18c	100%
averages - weight:160lbs

3:19

0:00

10 AM

Stationary Bike (spin and regular) (stationary bike) 34:00 [3] 10.1 mi (3:22 / mi)

Gym workout (wts etc) (planks and legs) 10:00 [3]
weight:160.2lbs

10 AM

Stationary Bike (spin and regular) (spin) 32:00 [3] 10.0 mi (3:12 / mi)

Gym workout (wts etc) (planks legs) 15:00 [3]
weight:160.2lbs

planks (2 min , 1 min each side)
leg press
back
hips

10 AM

Treadmill 19:00 [3] 2.0 mi (9:30 / mi) +60m 8:41 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (planks and balance) 5:00 [3]

11 AM

Swimming 23:17 [3] 1.1 km (21:13 / km)
weight:159.6lbs

200y br
400y fr
400y fr w fins
100y ba w fins
50 br
50 fr sprint (42)
easy swim

1 PM

Stationary Bike (spin and regular) (Spin) 32:00 [3] 10.0 mi (3:12 / mi)

9 AM

Stationary Bike (spin and regular) (stationary bike) 17:00 [3] 5.0 mi (3:24 / mi)

10 AM

Swimming 18:50 [3] 0.91 km (20:36 / km)
weight:160.2lbs

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

8 AM

Orienteering (hanging controls) 29:52 [3] *** 2.04 km (14:40 / km) +35m 13:30 / km
spiked:2/2c shoes: Boots (old)

hanging controls on S side of Nerstrand . deep snow

9 AM

Orienteering (hanging controls) 1:52:38 [3] *** 6.18 km (18:13 / km) +106m 16:47 / km
spiked:12/12c shoes: Boots (old)

Hanging controls for MNOC Nerstrand score O . Deep snow and more snow falling . On snowshoes

1 PM

Orienteering (snow shoes retrieval) 56:46 [3] *** 2.29 km (24:49 / km) +42m 22:44 / km
spiked:4/4c shoes: Boots (old)

MNOC Nerstrand control retrieval : mostly off trail in the deep snow