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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Apr 26, 2010:

activity # timemileskm+m
  Mtn Biking2 3:10:00 17.4(10:55) 28.0(6:47) 320
  Orienteering2 1:11:00 4.47(15:52) 7.2(9:52) 1808 /12c66%
  Balance ball work out3 1:00:00
  Road Biking1 1:00:00 14.0(4:17) 22.53(2:40) 120
  Hiking2 45:00 2.8(16:06) 4.5(10:00)
  Road running1 15:00 1.55(9:39) 2.5(6:00)
  muscle specific exercises2 10:00
  Total11 7:31:00 40.22 64.73 6208 /12c66%

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Monday Apr 26, 2010 #

7 AM

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

Sunday Apr 25, 2010 #

Event: MNOC - River Bend Nature Center
 
9 AM

Mtn Biking 2:30:00 [3] 20.0 km (7:30 / km) +200m 7:09 / km

setting out controls , and retrieving and event management for River Bend AR tune up and O meet. RBNC would be an excellent place to have a MTB-O

Saturday Apr 24, 2010 #

8 AM

muscle specific exercises (L shoulder) 5:00 [1]

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

5 PM

Road Biking 1:00:00 [3] 14.0 mi (4:17 / mi) +120m 4:10 / mi

PS- Gateway - 96 (litter patrol Jewel- 96- 5 pcs) back via hills and KA park

Friday Apr 23, 2010 #

6 PM

Mtn Biking 40:00 [3] 8.0 km (5:00 / km) +120m 4:39 / km

5 laps (fig 8) around KA, then hills around the park .. stayed close to home since it looked like rain

Thursday Apr 22, 2010 #

muscle specific exercises (L shoulder set) 5:00 [1]

7 AM

Balance ball work out (abs) 20:00 [1]

12 PM

Hiking 25:00 [1] 2.5 km (10:00 / km)

Battle creek and 3M Campus

Tuesday Apr 20, 2010 #

12 PM

Hiking 20:00 [1] 2.0 km (10:00 / km)

fast hike around B Creek at lunchtime
6 PM

Orienteering 1:01:00 intensity: (30:00 @3) + (31:00 @4) *** 6.1 km (10:00 / km) +180m 8:43 / km
spiked:8/10c shoes: Salomon wings bright green

Leb Hills W (E-section) Hub and spoke O set by Mike and Julia. Old map lacking trails and lots of major veg changes. Pretty thick in places. Underlying terrain has a lot of contour detail and the trail system is complex. This was my first time on the map and it is an interesting location (small).

Didn't have time to do all 12 controls . NW section was thick and a challenge tough - contours only in thick green . Some hillsides were totally white woods (soil and leaf debirs kept buckthorn away ?) . Thanks Mike and Julia !

Road running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Salomon wings bright green

8 PM

Orienteering (retrieval) 10:00 [1] *** 1.1 km (9:05 / km)
spiked:0/2c shoes: Salomon wings bright green

contours only in thick buckthorn on NW section of E half of Leb Hills W map. wandered around ....

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