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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Feb 23:

activity # timemileskm+m
  Orienteering3 3:19:16 6.53(30:32) 10.51(18:58) 18318 /18c100%
  Stationary Bike (spin and regular)4 1:55:00 35.1(3:17) 56.49(2:02)
  Swimming2 42:07 1.25(33:42) 2.01(20:57)
  Gym workout (wts etc)3 30:00
  Treadmill1 19:00 2.0(9:30) 3.22(5:54) 60
  Total10 6:45:23 44.88 72.22 24318 /18c100%
averages - weight:160lbs

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SuMoTuWeThFrSa

Friday Feb 22 #

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

Thursday Feb 21 #

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

Wednesday Feb 20 #

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

Tuesday Feb 19 #

1 PM

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

Monday Feb 18 #

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

Sunday Feb 17 #

8 AM

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

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

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

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

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