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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Nov 23:

activity # timemileskm+m
  Orienteering1 2:02:46 9.17(13:23) 14.76(8:19) 31420 /22c90%
  Swimming4 1:52:00 3.24(34:35) 5.21(21:29)
  Trail running2 1:39:09 8.6(11:32) 13.84(7:10)
  Misc Outdoor activities ( sailing , etc)1 1:30:00
  Road Biking1 1:00:00 6.2(9:41) 9.98(6:01) 9
  Total8 8:03:55 27.21 43.79 32320 /22c90%
averages - weight:154.7lbs

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SuMoTuWeThFrSa

Saturday Nov 23 #

11 AM

Trail running 48:06 [3] 4.68 mi (10:17 / mi)
shoes: 2019 Black salomon

nice 40 deg F sunny day. Run around Eagle Point lake Lake elmo regional park. they are making some new trails and putting in new culverts etc

Friday Nov 22 #

10 AM

Trail running 51:03 [3] 6.31 km (8:05 / km)
shoes: 2019 Black salomon

survey of pike island at Fort Snelling state park . Some features on the island ... fewer as you go the east.

Road Biking 1:00:00 [3] 6.2 mi (9:41 / mi) +9m 9:38 / mi

bike from rotary park to Gateway Hadley tunnel etc opening and back ; sunny day but cool breeze. Lots of politicians there for the ribbon cutting

Thursday Nov 21 #

10 AM

Swimming 30:10 [3] 1.37 km (21:59 / km)
weight:153.6lbs

300y br 300y ba 4x (50y sprint 40 42 43+ 50 y (55,52 51) slow on 2 mins), 400y fr w fins 100y cool down

Wednesday Nov 20 #

10 AM

Swimming 27:00 [3] 1.28 km (21:06 / km)
weight:154.8lbs

Tuesday Nov 19 #

1 PM

Swimming 27:05 [3] 1.28 km (21:10 / km)
weight:156.5lbs

easy swim at Y after bridging
200y br 200y ba 400y fr 400y fr w find 100y ba w fins 100y fr

Monday Nov 18 #

10 AM

Swimming 27:45 [3] 1.28 km (21:41 / km)
weight:153.8lbs

400y br 400y fr 400y fr w fins 100y ba 100y fr
3 PM

Misc Outdoor activities ( sailing , etc) (mowing raking) 1:30:00 [2]

Sunday Nov 17 #

9 AM

Orienteering race 2:02:46 [4] *** 14.76 km (8:19 / km) +314m 7:31 / km
spiked:20/22c shoes: Inov Oroc 340 - yellow

Possum Trot XX at Knob Noster state park. Quite warm 40 deg F at the start with a large field of about 65 for both the full and the half.

Andrei, Kendra, Jim and I from MNOC

Did a warm up run of ~600m and felt ready to go. Mass start and very busy to #1, then field split going to #2 so it was less crowded. #2 to #5 a few other runners around and caught up with Andrei about 600m from #3. We talekd about the skip and he skipped 5 . I ran straight to 5 with one other then nav on my own 6 - 11 where I caught up with Tom Carr and others. Train of about 4 of us to 13,14,15 16,17, split up for 18 then grouped again with a train going to 19 (which we had a bad train wreck (going N towards 21 ). The group of 3 took off and I was left to fend for myself . Relocated using the fence and headed to 19 400m away (where I saw Eglinski) , took off at high speed to 20 (skipped 21) , sprinting to 22, and 23 (caught and passed 1 guy) at 23 , for an Ok 9th place finish .

#19 was a 10 minute mistake
#11 was a little slow running on my own and a conservative route choice down the spur

Kendra was 2nd place woman

This was Mike Shipfman's 20th and last Possumt trot as setter. All awesome courses over the years ! .

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