Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Jun 2, 2009:

activity	#	time	miles		km		+m
Orienteering	3	2:51:19	11.18	(15:19)	18.0	(9:31)	128	57 /	60c	95%
Swimming	4	1:37:00	2.86	(33:56)	4.6	(21:05)
Road Biking	1	35:00	7.5	(4:40)	12.07	(2:54)	30
Balance ball work out	1	20:00
Push ups	1	12:30
Total	6	5:35:49	21.54		34.67		158	57 /	60c	95%

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Tuesday Jun 2, 2009 #

Swimming 20:00 [2] 1.0 km (20:00 / km)

500 m fr + 150 br + 150 ba + 200 m free ; early swim at Y

Orienteering 56:07 *** 7.0 km (8:01 / km) +20m 7:54 / km
spiked:18/18c shoes: Salomon wings black

Fun OTNT at Rice Creek trails in Shoreview. Nice open area using an aerial photo. Perfect running temperature good turnout (17).

Adventure Run - Splits

Monday Jun 1, 2009 #

Swimming 16:00 [2] 0.8 km (20:00 / km)

swim before work at Y. cool air , warm steaming pool . 500m fr + 150 m br + 150 m ba

Orienteering (setting) 40:00 [2] *** 3.0 km (13:20 / km)
spiked:19/19c

setting new RAMS poc

Sunday May 31, 2009 #

Swimming 25:00 [2] 1.2 km (20:50 / km)

900 m fr , 300 m br at Y w/L

Road Biking 35:00 [2] 7.5 mi (4:40 / mi) +30m 4:37 / mi

Bike to Y and back w/L

Saturday May 30, 2009 #

Event: MNOC - Willow River State Park

Orienteering race 55:00 [4] *** 5.8 km (9:29 / km) +90m 8:48 / km
spiked:16/17c shoes: Salomon wings black

Score O 60 min at Willow River MNOC members only meet . Good run nice temperature. Controls in clockwise loop 111,101,114,107,120,109,108,121,116,110,119,112,102,118,122,106,113 with 5 minutes to spare to help at finish

Orienteering race 13:22 [4] 1.8 km (7:26 / km) +18m 7:04 / km
shoes: Salomon wings black

C • Funny. 4

Orienteering 6:50 [3] *** 0.4 km (17:05 / km)
spiked:4/6c

blind O with Jim Mullin : one person with map, the other with e-punch and blindfold and only verbal commands allowed (no touching) ... all went well until we swapped blindfold and I didn't notice #6 on the map ... so DNF

C • Duh! 1

Sprint - Splits

Friday May 29, 2009 #

Push ups 12:30 [3]

5 x25

Swimming 36:00 [2] 1.6 km (22:30 / km)

500 m fr + 500m br + 600 m (fr , br , ba) - easy swim in outdoor pool. Beautiful clear morning , pool very nice and clean and perfect temp.

Thursday May 28, 2009 #

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

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