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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending May 25:

activity # timemileskm+m
  Kayaking1 4:02:56 11.46(21:12) 18.44(13:10)
  muscle specific exercises2 1:05:00
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Orienteering1 54:45 2.32(23:36) 3.73(14:40) 4116 /16c100%
  Trail running1 37:13 3.15(11:49) 5.07(7:21) 79
  Road Biking1 35:53 7.4(4:51) 11.92(3:01) 106
  Treadmill1 24:20 2.01(12:08) 3.23(7:32)
  Hiking1 20:00 1.0(20:00) 1.61(12:26) 20
  Total8 9:00:07 27.34 44.0 24516 /16c100%

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Saturday May 25 #

muscle specific exercises 45:00 [3]

Core PT , shoulder PT planks (2x 45 , 1x30s each side)
11 AM

Trail running 37:13 [3] 3.15 mi (11:49 / mi) +79m 10:58 / mi
ahr:134 max:149 shoes: Hoka Challenger ATR

Sluggish for 1st loop ; 1 min stop at bench at end of loop 1 and 2

Thursday May 23 #

9 AM

Orienteering 54:45 [3] ** 2.32 mi (23:36 / mi) +41m 22:23 / mi
ahr:94 max:110 spiked:16/16c shoes: Hoka Challenger ATR

setting at Como and some map updates
12 PM

Hiking 20:00 [3] 1.0 mi (20:00 / mi) +20m 18:50 / mi

walk to public works and back for meeting
5 PM

Misc Outdoor activities ( sailing , etc) (Mowing) 1:00:00 [3]

Wednesday May 22 #

10 AM

Road Biking 19:58 [3] 3.7 mi (5:24 / mi) +54m 5:10 / mi
ahr:124 max:139

Treadmill 24:20 [3] 2.01 mi (12:08 / mi)
ahr:121 max:132

Road Biking 15:55 [3] 3.7 mi (4:18 / mi) +52m 4:07 / mi
ahr:120 max:137

11 AM

muscle specific exercises 20:00 [3]

Strength exercises hip adductor (70 lbs) etc

Sunday May 19 #

11 AM

Kayaking 4:02:56 [3] 11.46 mi (21:12 / mi)
ahr:79 max:119

Minnehaha creek with Jim and Kathi , Lori, Bill, Mike and Julia , Phil and Yolanda , Micaela

Nice run from Minnetonka civic center (lots of parking) to W 54 th street ( dam removed). 75 cfs was good .. a little bumpy in spots but overall pleasant. Fast slalom section after Edina mills was fun . Did the section right after the 10’ drop ; was ok except for the blockages about 20 yards downstream ( Bill got caught in strainer that was 70% across the river)

BBQ after at Jim and Kathi’s

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