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Training Log Archive: iriharding

In the 7 days ending May 11, 2013:

activity # timemileskm+m
  Balance ball/Isometrics4 1:35:00
  Swimming3 1:23:28 2.69(31:01) 4.33(19:16)
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Trail running3 55:17 4.92(11:14) 7.92(6:59) 54
  Road Biking1 51:22 11.52(4:28) 18.54(2:46) 112
  Orienteering1 43:37 3.52(12:23) 5.67(7:42) 9416 /17c94%
  Hiking1 20:00 1.2(16:40) 1.93(10:21)
  Total13 6:48:44 23.85 38.39 26016 /17c94%
averages - weight:152.1lbs

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SuMoTuWeThFrSa

Saturday May 11, 2013 #

Event: MNOC Battle Creek
 
7 AM

Swimming 29:48 [3] 1.06 mi (28:07 / mi)

100y br warm up
1700 y fr w fins
C • is this a top secret traiing regimen? 4
1 PM

Orienteering race 43:37 [3] 5.67 km (7:42 / km) +94m 7:06 / km
spiked:16/17c

MNOC Battle creek - windy day and cool . Leaves just budding out so visibility was good. A little slow getting started and way wide going into #3 but otherwise a good gentle run with the knee in the brace

SL distance 4.737 km fofgot to start Garmin until about 45 seconds into race so split locations are off

Green - Splits

Friday May 10, 2013 #

7 AM

Balance ball/Isometrics 25:00 [2]

5 PM

Trail running 19:07 [3] 3.01 km (6:22 / km) +10m 6:15 / km
shoes: Salomon wings black

run around KA after work

Thursday May 9, 2013 #

5 PM

Swimming 21:40 intensity: (16:00 @3) + (5:40 @4) 1.0 km (21:40 / km)

200y warm up
4 x 100 y alternates (sprint free , rest breastroke) : 122,124,124,126
100y cool down

Wednesday May 8, 2013 #

7 AM

Balance ball/Isometrics 20:00 [2]

Steps, planks (2.5 mins L R and prone each), ball hamstring work , stretches

Tuesday May 7, 2013 #

7 AM

Balance ball/Isometrics 25:00 [2]

Monday May 6, 2013 #

7 AM

Balance ball/Isometrics (pt knee) 25:00 [2]

12 PM

Hiking 20:00 [3] 1.2 mi (16:40 / mi)

Walk at lunchtime around Battle Creek N loop
7 PM

Trail running 16:30 [3] 2.46 km (6:42 / km) +22m 6:25 / km
shoes: New Bal

5 min jog, 5 min walk , 5 min jog w/o brace , then walk at KA

Sunday May 5, 2013 #

8 AM

Swimming 32:00 intensity: (26:00 @3) + (6:00 @4) 1.63 km (19:42 / km)
weight:152.1lbs

200 y br + 200 y ba + 200 y fr warm up
5 x (100 y fr w fins sprint + 100y back slow legs only) (114,114,115,115,113)
4 x50 IM to warm down
12 PM

Misc Outdoor activities ( sailing , etc) (Raking) 1:00:00 [2]

2 PM

Road Biking (mtn bike) 51:22 [3] 11.52 mi (4:28 / mi) +112m 4:20 / mi

Gateway trail via 36 (construction zone) to 96 back via Grant town hall and thru Willernie. easy first bike of the year

Trail running 19:40 intensity: (9:40 @2) + (10:00 @3) 2.46 km (8:00 / km) +22m 7:40 / km
shoes: New Bal

easy 5 min jog, 5 min walk , 5min jog, 5 min walk with knee brace thur Katharine Abbott. Nice warm day finally!

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