Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Oct 23, 2010:

activity	#	time	miles		km		+m
Orienteering	3	1:41:27	5.82	(17:27)	9.36	(10:50)	280	32 /	37c	86%
Balance ball work out	4	1:20:00
Trail running	2	50:00	5.47	(9:09)	8.8	(5:41)	60
Road Biking	1	49:00	12.8	(3:50)	20.6	(2:23)	30
Total	10	4:40:27	24.08		38.76		370	32 /	37c	86%

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Saturday Oct 23, 2010 #

Event: MNOC Camp Ripley Fall Orienteering weekend

1 PM

Orienteering race (sprint) 17:35 [4] *** 1.97 km (8:56 / km) +55m 7:50 / km
spiked:9/10c shoes: Salomon wings black

Ripley sprint (Franzen map - N side of road). A nice way to warm up and get back into the Ripley terrain . Quick run to #1 then didn't match up the terrain (form line/tag line hidden) and scale for 2nd leg at all so had to stop and pause, before running on. Got into the map and then had ok run after ... caught up to Mike C and passed him on the run in.

2 PM

Orienteering race 45:02 [3] *** 3.79 km (11:53 / km) +130m 10:09 / km
spiked:11/14c shoes: Salomon wings black

Ripley Long middle course - got flustered when did'nt see the water and flag at #2 (didn't check close enough) so circled back around to pond NE of 1 then got back to 2 and saw it . Ran cautiously for the rest of the course using big features not necessaily on the straight line and not wanting to make any big errors. A little wide at #11. A so-so run on awesome terrain

Route gadget at http://www.mnoc.org/gadget/cgi-bin/reitti.cgi?act=...

7 PM

Orienteering race (night O) 38:50 [3] *** 3.6 km (10:47 / km) +95m 9:32 / km
spiked:12/13c shoes: Salomon wings black

Night O at Ripley ; fun mass start . Took off on N side with Andrei and Todd following similar sequence for 1st half . #10,9,7,8,6,5,4,1,3,16,15,11,2 and back with 6 min 10 to spare - should have gone for #12 but hard DQ at 45 min so decided to play it safe .

Sprint - Splits

Middle - Splits

Thursday Oct 21, 2010 #

7 AM

Balance ball work out (lower body) 20:00 [2]

Wednesday Oct 20, 2010 #

7 AM

Balance ball work out (abs) 20:00 [2]

12 PM

Trail running 34:00 [3] 6.0 km (5:40 / km) +30m 5:32 / km
shoes: Salomon wings black

L Elmo around eagle point lake

Tuesday Oct 19, 2010 #

Note

went to White Bear lake area Bike / walk task force meeting with MnDOT and City of WBL. Good turn out.

Finally it seems that the needs of bikers pedestrians and others are being acknowledged in the multi million dollar decisions made about roads and streets. Each meeting makes small steps towards lessening the domination of our community space by the supposed needs of cell phone yakking/lip stick applying or shaving / hair brushing/ burger chomping/ texting / internet surfing /< insert your distractor here> etc etc automobile drivers ......

6 AM

Balance ball work out (upper body) 20:00 [3]

Monday Oct 18, 2010 #

7 AM

Balance ball work out (lower body) 20:00 [2]

Sunday Oct 17, 2010 #

3 PM

Road Biking 49:00 [3] 20.6 km (2:23 / km) +30m 2:22 / km

bike to Ace Hardware and the round the lake - very low . Hwy 96 nice new surface and a little wider but no bike lane markings yet so cars are zipping by even faster now ... "Complete Streets" not yet - as usual the needs of the automobile are delivered first....

4 PM

Trail running 16:00 [3] 2.8 km (5:43 / km) +30m 5:25 / km
shoes: Salomon wings bright green

KA loop after bike ride

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