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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Apr 3:

activity # timemileskm+m
  Hiking3 3:48:00 10.09(22:36) 16.23(14:03) 160
  Road Biking3 2:40:13 37.36(4:17) 60.13(2:40) 195
  Swimming4 2:09:18 4.09(31:36) 6.58(19:38)
  MIsc indoor activities1 1:00:00
  Trail running1 22:59 2.35(9:47) 3.78(6:05) 24
  Stationary Bike (spin and regular)1 15:00 5.0(3:00) 8.05(1:52)
  muscle specific exercises1 10:00
  Total14 10:25:30 58.89 94.77 378
averages - weight:160.1lbs

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Saturday Apr 3 #

10 AM

Hiking 50:00 [2] 4.0 km (12:30 / km) +60m 11:38 / km

Hike out from camp back through N part of park to car with our packs . Nice day !

Friday Apr 2 #

9 AM

Trail running 22:59 [3] 2.35 mi (9:47 / mi) +24m 9:29 / mi
shoes: Hoka Challenger ATR

Nice cool sunny morning . Dry 40 deg F with strong breeze from S
4 PM

Hiking 1:43:00 [2] 6.6 km (15:36 / km) +100m 14:30 / km

Hike to camp in lake Maria state park site B7 then back to car to get wood and back to camp with Bill P

Thursday Apr 1 #

11 AM

Road Biking 55:07 [3] 11.9 mi (4:38 / mi) +91m 4:31 / mi

to the Y , back via N St Paul, sunny but cool
12 PM

Swimming 32:01 [3] 1.65 km (19:27 / km)
weight:160.5lbs

had to go to blue pool
400y br 205, 211, 212,209
400y ba 152, 157,158,154
500y fr 132,140, 142, 139,137
5 x 100y fr w fins on 2 mins 123, 125,124,133, 138

Wednesday Mar 31 #

1 PM

Swimming 32:15 intensity: (23:15 @3) + (9:00 @4) 1.65 km (19:36 / km)
weight:160.1lbs

300y br 216 218 216
300y ba 159 158 156
2x 300y free 140/143/147. 143/146/147
6x 100y FR w fins on 2 mins 131,133,130,127,130,124

Tuesday Mar 30 #

9 AM

MIsc indoor activities (Bridging warehouse) 1:00:00 [2]

hauling stuff around warehouse for 3 hr shift
12 PM

Swimming 33:03 [3] 1.65 km (20:05 / km)
weight:160.4lbs

300y br 300y ba 2 x 300y fr 142,148,146,143,149,144
2x300y fr w fins 138,143,139 133,129,129

Monday Mar 29 #

10 AM

Road Biking 1:27:07 [3] 21.41 mi (4:04 / mi) +75m 4:01 / mi

Gateway to Manning then cut through to Withrow and over to White Bear lake and to the Y . Strong S wind
12 PM

Swimming 31:59 intensity: (22:59 @3) + (9:00 @4) 1.65 km (19:26 / km)
weight:159.5lbs

300y br 300y ba
2 x 300y fr on 6 mins : 141,143,143 141,147,143
6 x 100y fr w fins on 2 mins 133 124, 123 ,128,130,125
1 PM

Road Biking 17:59 [3] 4.05 mi (4:26 / mi) +28m 4:21 / mi

Back from the y

Sunday Mar 28 #

muscle specific exercises 10:00 [3]

Arm curls push ups planks
9 AM

Stationary Bike (spin and regular) 15:00 [3] 5.0 mi (3:00 / mi)

1 PM

Hiking 1:15:00 [2] 3.5 mi (21:26 / mi)

With Lori and Ellen hiking around Mahtomedi

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