Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Oct 29, 2011:

	activity	#	time	miles		km		+m
	Orienteering	5	3:41:07	14.35	(15:25)	23.09	(9:35)	273	35 /	38c	92%
	Hiking	2	2:52:04	8.44	(20:24)	13.57	(12:41)	276
	Swimming	4	1:47:00	3.17	(33:46)	5.1	(20:59)
	Gym workout (wts etc)	2	55:00	1.2		1.93
	Misc Outdoor activities ( sailing , etc)	1	45:00
	muscle specific exercises	2	30:00
	Total	16	10:30:11	27.15		43.7		549	35 /	38c	92%
averages - weight:149.1lbs

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Saturday Oct 29, 2011 #

Event: MNOC - Lake Maria State Park

8 AM

muscle specific exercises (stretching ankle) 15:00 [3]

lots of stretching and work on ankle/ achilles/hips

1 PM

Orienteering race 47:06 [3] 4.8 km (9:49 / km) +66m 9:11 / km
spiked:9/11c

MNOC green course at Lake Maria : decided to try light jog on the ankle/achilles. Worked out pretty good . One wandering (to the L) on #6 (1:30) ,and #9 (a little loose 20 seconds error?) otherwise a good run on a beautiful fall day ; didn't push it . Lake Maria seemed very nice and open; the S part was thick in parts but tried to run around that where possible and that seemed to work well

Course length 4.8 km actual 5.601 = 16.6% extra

3 PM

Orienteering race 7:17 [3] 1.0 km (7:17 / km)

goofing off on the white /pumpkin O course at L Maria : Pete A hung out candy on this course and we had a mass start to go and get it and retrieve. Last control was stolen by JB and I intercepted it on the way back to finish! Fun and lot of sugar! (No chocolate... must have all been taken by folks earlier in the day

4 PM

Orienteering 10:00 [3] *** 1.0 km (10:00 / km)
spiked:1/1c

control retrieval

5 PM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:148.6lbs

6 x (100m br + 100m fr) + warmdown on way back from MNOC L Maria meet.

Green - Splits

White/Pumpkin - Splits

Thursday Oct 27, 2011 #

Event: MNOC - Tierneys Woods Adventure Run 3

12 PM

Swimming 32:00 [3] 1.5 km (21:20 / km)

5 x (100m br + 100m ba + 100m fr) + warmdown

7 PM

Orienteering race (walking night O) 1:09:33 [3] *** 6.67 km (10:26 / km) +141m 9:26 / km
spiked:14/14c

Tierneys adventure run #3 : battled it out with Mike Carl for the old guys walking trophy

Penult Pandemonium - Splits

Wednesday Oct 26, 2011 #

3 PM

Swimming 18:00 [3] 0.9 km (20:00 / km)

quick swim at Wdby Y

4 PM

Gym workout (wts etc) (treadmill) 15:00 [3] 1.2 mi (12:30 / mi)

Treadmill at Healthpartners. Physical therapist did a running gait evaluation to help resolving the achilles heel issues. Videotaped me running and gave some tips on increasing hip strength to lessen rolling of ankles.

Monday Oct 24, 2011 #

11 AM

Hiking (map walking) 1:43:43 [1] 7.11 km (14:35 / km) +177m 12:58 / km

walking around Hartley Park in Duluth for initial survey for new map and POC. Some very nice areas , some very thick buckthorn areas.

C • Nice to see you today Ian! ... 1

3 PM

Hiking 1:08:21 [2] 6.46 km (10:35 / km) +99m 9:49 / km

short hike at Jay Cooke on way home- beautiful 56 deg sunny afternoon

Sunday Oct 23, 2011 #

8 AM

muscle specific exercises (ankle PT) 15:00 [2]

9 AM

Gym workout (wts etc) 40:00

elliptical 20 mins, weights 20 min

10 AM

Swimming 32:00 [3] 1.5 km (21:20 / km)
weight:149.7lbs

5 x (100m br + 100m ba + 100m fr) + warmdown 100

2 PM

Misc Outdoor activities ( sailing , etc) (yard work raking mowing) 45:00 [2]

4 PM

Orienteering 1:27:11 [3] 9.62 km (9:04 / km) +66m 8:46 / km
spiked:11/12c

OTNT set by Sandy and Ted : 1st 8 controls on aerial at Snail Lake with candy; second half memory O . Fun .. went well except for 11 to 12 got into a maze of small trails going through the buckthorn and went a round about route . Thanks Ted and Sandy

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