Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Oct 7, 2012:

	activity	#	time	miles		km		+m
	Orienteering	3	2:51:19	14.77	(11:36)	23.77	(7:12)	345	44 /	44c	100%
	Misc Outdoor activities ( sailing , etc)	1	1:45:00
	Swimming	3	1:32:00	2.86	(32:11)	4.6	(20:00)
	Road Biking	1	1:29:00	20.0	(4:27)	32.19	(2:46)
	Trail running	1	37:21	3.77	(9:55)	6.06	(6:10)	50
	Total	9	8:14:40	41.4		66.62		395	44 /	44c	100%
averages - weight:149.2lbs

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Sunday Oct 7, 2012 #

8 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Easy cruise at y.
3x (100 y br + 100y ba + 100y fr)
100y legs only
1000y fr w fins
200 y warmdown

12 PM

Misc Outdoor activities ( sailing , etc) (Raking and yard work ) 1:45:00 [1]

4 PM

Road Biking 1:29:00 [3] 20.0 mi (4:27 / mi)

Pine point and back via Gateway . Legs tired from Sat. Nice sunny fall day

Saturday Oct 6, 2012 #

Event: MNOC - Chester Woods

11 AM

Orienteering race 1:56:06 [4] *** 15.16 km (7:39 / km) +304m 6:58 / km
spiked:22/22c

MNOC Minnegoat at Chester Woods.

Mass start with cold brisk NW wind . Ran with Justin / Andrei/Tom to #1 then they took off . running with Molly C til 3 then by myself the rest of the way. Woods were very nice and open in most places . They have cleaned out more areas of buckthorn.

Dropped map leaving 6 and had to go back for it ( 2 min ) , and rather wide loop route leaving 17 to 18 (4 min) otherwise a clean run

2 PM

Orienteering 20:36 [3] ** 2.45 km (8:25 / km)
spiked:11/11c

did the yellow coursee to get warm after hanging around at the finish and also to check out the camping - beach area peninsula at Chester Woods

Minnegoat - Splits

yellow - Splits

Friday Oct 5, 2012 #

5 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:149.6lbs

downtown Y after work

Thursday Oct 4, 2012 #

Event: MNOC - Adventure Run #1

7 PM

Orienteering (night O adventure run) 34:37 [4] *** 6.16 km (5:37 / km) +41m 5:26 / km
spiked:11/11c

MNOC hyland adventure run#1 - easy controls at most 20 feet of trails .. lots of trail running

Wednesday Oct 3, 2012 #

5 PM

Swimming 32:00 [3] 1.6 km (20:00 / km)
weight:148.8lbs

Downtown y after work

Tuesday Oct 2, 2012 #

6 PM

Trail running 37:21 [3] 6.06 km (6:10 / km) +50m 5:55 / km

run at Lake Elmo around eagle point lake after work . nice warm day 70 deg F just before sunset

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