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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Feb 13:

activity # timemileskm+m
  Swimming5 2:56:14 5.34(33:00) 8.59(20:30)
  X-C skiing2 1:43:12 7.92(13:02) 12.75(8:06) 19
  Total7 4:39:26 13.26(21:04) 21.34(13:06) 19
averages - weight:161.1lbs

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Friday Feb 12 #

12 PM

Swimming 32:16 [3] 1.65 km (19:36 / km)
weight:161.6lbs

400y br 220,214,216,218
700y fr 140,144, 146,145,141,146,144
600y fr w fins 128,126,124,130,126,130 on 2 mins
100y cool down

adjusted right arm entry to dive straight at 30 deg angle ... faster

Thursday Feb 11 #

12 PM

Swimming 34:50 [3] 1.65 km (21:10 / km)
weight:161lbs

400y br
800y fr 150 pace
600y fr w fins 145 pace easy swim

Wednesday Feb 10 #

11 AM

Swimming 38:00 intensity: (31:00 @3) + (7:00 @4) 1.83 km (20:47 / km)
weight:160.5lbs

400y br
200 ba
600y FR
300y FR w fins140 141 144
3x 100 FR w fins on 2 mins 126 121 129
100y ba w fins
75 FR w fins
25 fly w fins
3 PM

X-C skiing 50:14 [3] 4.45 mi (11:17 / mi) +19m 11:09 / mi

At Lake Elmo regional park . Cold wind . Sunny

Tuesday Feb 9 #

1 PM

Swimming 34:28 [3] 1.65 km (20:56 / km)

400y BR
600y fr
800y FR w fins steady cruising

Monday Feb 8 #

12 PM

Swimming 36:40 intensity: (30:00 @3) + (6:40 @4) 1.83 km (20:04 / km)
weight:161.5lbs

400y br 851
400y ba 151, 155, 156,155
4 x 100y fr on 2 mins 132,132,134,135
600y fr w fins 135,135,139,144,146
50 y ba w fins
50y br
50y fr sprint 41
50y fr 53

Sunday Feb 7 #

10 AM

X-C skiing 52:58 [3] 3.47 mi (15:16 / mi)

Backyard pond loops . Cold and sunny . Last 5 laps were without poles .

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