Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Jun 11, 2016:

	activity	#	time	miles		km		+m
	Orienteering	4	2:49:25	12.67	(13:22)	20.39	(8:18)	302	32 /	36c	88%
	Swimming	4	2:41:37	4.97	(32:31)	8.0	(20:12)
	Road Biking	2	2:34:03	37.89	(4:04)	60.98	(2:32)	282
	Kayaking	1	2:04:44	8.65	(14:25)	13.92	(8:58)
	Misc Outdoor activities ( sailing , etc)	2	1:00:00
	Total	13	11:09:49	64.18		103.29		584	32 /	36c	88%
averages - weight:156.6lbs

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Saturday Jun 11, 2016 #

Event: MNOC Sam Meddaugh Memorial Members Meet

2 PM

Orienteering race 1:02:21 [4] *** 8.08 km (7:43 / km) +89m 7:19 / km
ahr:168 spiked:11/13c shoes: Salomon XA black

MNOC Will River 60 min score O

Hot day. Ran with Camelback and water. Took off at start with Mike and Phil (his heart rate monitor picked up by my Garmin) and looped through the SW (slow in the buckthorny woods) then on my own . Had trouble around 220 in the thick stuff must have passed within a few meters of the control and couldn't see it. Made 1 min mistake on trail when emerged from woods so ended up 2 mins 10 seconds overtime (ran last 1 km alongside Mike who pipped me to finish) .

4 PM

Orienteering race 18:03 [3] ** 2.64 km (6:50 / km) +34m 6:25 / km
spiked:5/5c shoes: Salomon XA black

MNOC willow river sprint

Got tangled up in trails by river to start and then didn't have much gas in the tank after the 1 hr score O in the heat

5 PM

Orienteering (control retrieval) 35:31 [3] 2.08 km (17:06 / km) +63m 14:52 / km
spiked:4/4c shoes: Salomon XA black

control retrieval and visit to the Willow River waterfall (full flow and nice curtain of water all way across it ; about 100 people playing in water ).

Score-O - Splits

Sprint - Splits

Friday Jun 10, 2016 #

10 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:156.5lbs

easy swim
200 m br 225,229
400m fr 155,202, 200,154
200m fr w fins 141,147,
100m ba w fins 243
700m w fins 143,157,150,147,143,150,149,
100m br 225
100m fr 147

12 PM

Misc Outdoor activities ( sailing , etc) (Lawn mowing) 30:00 [2]

Hot and humid

Thursday Jun 9, 2016 #

Event: MNOC Summer Sprint Series, Week 1

10 AM

Swimming 40:00 2.0 km (20:00 / km)
weight:156.6lbs

600m fr (150,200,203,205,205,157
300m br 225,234,233
300m fr 147,157,201
600m fr w/fins alternates 140,149,141,159,139,158
100m ba 215
100m fr sprint 139

3 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 30:00 [1]

7 PM

Orienteering race 43:57 [4] 6.25 km (7:02 / km) +105m 6:29 / km
ahr:83 max:83 spiked:12/14c shoes: Salomon XA black

MNOC Tamarack summer sprint- hot

Had pretty good run . got caught up in thicket on way to 13 . 14 was misplaced by about 20m .
2nd place behind the Russian

Orienteering (control retrieval) 9:33 [2] 1.35 km (7:04 / km) +11m 6:48 / km

Long Course - Splits

Wednesday Jun 8, 2016 #

6 PM

Road Biking (specialized roubaix) 1:20:14 [3] 21.03 mi (3:49 / mi) +200m 3:42 / mi

evening ride to Stillwater and back for a visit to Maple Island Brewery and a Sandbar Ale (very nice and refreshing)

Tuesday Jun 7, 2016 #

3 PM

Swimming 46:37 [3] 2.2 km (21:11 / km)

400m br, 400m ba, 400 fr (229,231,239,238; 218,219,217,220; 158,203,203, 202)
800m w/fins 147,150,155,156,154,153,154,141
200m cool down

beautiful sunny and cool dry day

Monday Jun 6, 2016 #

3 PM

Swimming 39:00 [3] 2.0 km (19:30 / km)

at WSP Y outdoor pool
100m br, 100m ba, 100fr , 100m br 100fr 1100
1500m free w/fins 2831

Sunday Jun 5, 2016 #

10 AM

Road Biking (trek rockhopper) 1:13:49 [3] 16.86 mi (4:23 / mi) +82m 4:19 / mi

kayak bike shuttle Hwy 48 to Sandstone

11 AM

Kayaking 2:04:44 [3] 8.65 mi (14:25 / mi)

Sandstone to Hwy 48 flow was 504 cfs . Looked at Kettle section 1 (County rd 27 to Cty Rd 52 but gage @ hwy12 was only at 1.5' (need to be 2.5) so switched to Kettle river section 3 . Windy and sunny .Good flow and good rapids.

Used the dagger 11.5; no other boats on river at all

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