Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Sep 5, 2010:

	activity	#	time	miles		km		+m
	Orienteering	9	10:55:06	34.42	(19:02)	55.4	(11:49)	1570	101 /	107c	94%
	Hiking	2	3:18:00	8.0	(24:45)	12.87	(15:23)	600
	Mtn Biking	1	30:00	2.8	(10:44)	4.5	(6:40)	90
	Swimming	1	5:00	0.12	(40:14)	0.2	(25:00)
	Total	13	14:48:06	45.34	(19:35)	72.97	(12:10)	2260	101 /	107c	94%
averages - weight:146.5lbs

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Sunday Sep 5, 2010 #

9 AM

Orienteering race 1:05:11 [4] *** 6.9 km (9:27 / km) +220m 8:09 / km
spiked:13/13c weight:146.5lbs shoes: Salomon wings bright green

Laramie Daze : @ Superfly Marsh (NE corner of Medicine Bow Forest). Nice temperature and wide open running mostly. a little sage brush but felt good running in shorts and long soccer socks with my new small camelback. Everything clicked pretty well and had got my altitude lungs back . Crossing the superfly marsh stream was interesting since beavers had been very busy damming the stream every 100m down the valley. Only very minor bobbles of last 20m ; ran mostly on the line occasionally wandering on the longer legs to take advantage of key en route features or less climb or no sage brush .
4th

12 PM

Orienteering (control retrieval ) 35:00 [2] *** 3.0 km (11:40 / km) +30m 11:07 / km
spiked:7/7c shoes: Salomon wings bright green

control pickup at Superfly Marsh - 3 already visited on red + 4 more. without compass

2 PM

Mtn Biking 30:00 [3] 4.5 km (6:40 / km) +90m 6:04 / km

mountain bike on forest track on superfly map - out of the way of the main ATV traffic

4 PM

Swimming 5:00 [2] 0.2 km (25:00 / km)

swim 100m fr + 100 m br before hot tub soak at Laramie Rec Center

Superfly Marsh: Red - Splits

Saturday Sep 4, 2010 #

9 AM

Orienteering race 1:33:22 [4] *** 7.8 km (11:58 / km) +310m 9:59 / km
spiked:15/18c shoes: Salomon wings bright green

Laramie Daze - Plutonic Pleasures race (red) ; was clocking along pretty nicely with good navigation but still out of breath on the many uphills . made a 5 min error on a long leg ( got confused as to location) then made another 7-8 minutes error (series of 5 reentrants ... looked in the 3rd one didn't see the control (it was there high up) and went back and forth for a while checking the other 4 reentrants until a train of runners came by and gave me the clue ...

3 PM

Hiking 1:20:00 [2] 4.0 mi (20:00 / mi) +200m 17:19 / mi
shoes: Boots (old)

medicine bow peak range- hiked on trail at Lake Marie/ Mirror lake with Georgia - saving ourselves for the O races to come

Friday Sep 3, 2010 #

9 AM

Orienteering 1:29:00 [4] *** 7.2 km (12:22 / km) +260m 10:28 / km
spiked:13/14c shoes: Salomon wings bright green

Laramie Daze - Telephone Song training - Red. One bad mistake (15 min?) on control 5 where i went off the map , otherwise i nice run

C • error 2

1 PM

Orienteering (map walk) 1:00:00 [2] 4.0 km (15:00 / km)
shoes: Salomon wings bright green

map walk on Medicine bow map control picking

4 PM

Orienteering 25:00 [3] *** 2.5 km (10:00 / km)
spiked:7/7c

Diamond Bay map - some of the training sprint course controls without a compass . Spiked them all....

Thursday Sep 2, 2010 #

9 AM

Orienteering 1:25:20 [3] *** 6.0 km (14:13 / km) +350m 11:01 / km
spiked:12/13c shoes: Salomon wings bright green

training day ; Red course at the Toe. Lots of climb up and over the ridge. Didn't push it too hard.

2 PM

Hiking 1:58:00 [3] 4.0 mi (29:30 / mi) +400m 22:30 / mi
shoes: Boots (old)

with Georgi N went and hiked Medicine Bow Peak (12,300'?) from Sugarloaf parking lot .1hr 08 min up and 50 mins down. Beautful day

Wednesday Sep 1, 2010 #

10 AM

Orienteering race 1:22:13 [4] *** 10.0 km (8:13 / km) +250m 7:18 / km
spiked:20/20c shoes: Salomon wings bright green

laramie Daze One Cowboy relay at Dales Creek

3rd place ; good run ... not really acclimated to altitude yet.

2 PM

Orienteering (map walk) 2:00:00 [3] *** 8.0 km (15:00 / km) +150m 13:43 / km
spiked:14/15c shoes: Salomon wings bright green

training walk on rattlesnake hill map. breezy

Monday Aug 30, 2010 #

Event: 2010 Laramie Daze

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