Training Log Archive: iriharding

In the 7 days ending Apr 30, 2022:

	activity	#	time	miles		km		+m
	Hiking	1	3:28:33	7.7	(27:05)	12.39	(16:50)	81
	Orienteering	1	2:31:46	7.0	(21:41)	11.27	(13:28)	184	15 /	15c	100%
	Road Biking	1	1:46:40	25.47	(4:11)	40.99	(2:36)	230
	Swimming	2	50:06	1.39	(35:55)	2.24	(22:19)
	muscle specific exercises	1	25:00
	Stationary Bike (spin and regular)	1	15:00	5.0	(3:00)	8.05	(1:52)
	Trail running	1	9:00	0.62	(14:29)	1.0	(9:00)
	Total	7	9:26:05	47.19		75.94		495	15 /	15c	100%
averages - weight:163.5lbs

3:53

0:00

Event: MNOC William O'Brien

12 PM

Trail running 9:00 [3] 1.0 km (9:00 / km)

trail run to remote start

1 PM

Orienteering race 42:43 [4] *** 2.98 mi (14:20 / mi) +119m 12:45 / mi
ahr:156 max:185 spiked:11/11c

MNOC William O Brien Brown - avoided most of the brambles . No rain

Orienteering (control retrieval) 1:49:03 [3] 4.02 mi (27:08 / mi) +66m 25:49 / mi
ahr:115 max:170 spiked:4/4c

11 AM

Road Biking 1:46:40 [3] 25.47 mi (4:11 / mi) +230m 4:04 / mi
ahr:127 max:156

Swimming 25:03 [3] 1.13 km (22:16 / km)
weight:163.5lbs

3x (100y Br + 100y FR + 100y ba) 1853
200y legs only with fins
100y sprint 117
50y cool down

7 AM

Swimming 25:03 [3] 1.12 km (22:22 / km)

4x (100y Br + 100y FR)
100y ba
200y legs only w fins
100y sprint w fins 117
50 y cooldown

11 AM

Hiking 3:28:33 [3] 7.7 mi (27:05 / mi) +81m 26:14 / mi
ahr:99 max:129

Map checking for the new Milaca permanent orienteering course

10 AM

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

muscle specific exercises (shoulder PT) 25:00 [3]

group A