Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Sep 24, 2016:

	activity	#	time	miles		km		+m
	Road Biking	6	6:05:22	92.15	(3:58)	148.3	(2:28)	658
	Swimming	3	1:13:12	2.39	(30:41)	3.84	(19:04)
	Orienteering	1	1:10:48	4.65	(15:13)	7.48	(9:28)	84	22 /	24c	91%
	Misc Outdoor activities ( sailing , etc)	1	45:00
	Total	11	9:14:22	99.19		159.63		742	22 /	24c	91%
averages - weight:156.3lbs

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Saturday Sep 24, 2016 #

Event: MNOC Minnegoat Weekend

1 PM

Orienteering race 42:36 [3] 4.25 km (10:02 / km) +41m 9:34 / km
spiked:12/14c shoes: Salomon XA black

MNOC straight lake Day 1 RED

Took a couple of controls to get into the map (seeing the sloping marshy areas in the woods ). But then was reasonably solid after #3

Orienteering 28:12 [3] 3.23 km (8:43 / km) +43m 8:11 / km
spiked:10/10c shoes: Salomon XA black

MNOC Straight Lake Day 1 Brown.

Nice middle course. Well into map now and had a good run with no errors or bobbles

Brown - Splits

Red - Splits

Friday Sep 23, 2016 #

10 AM

Road Biking (specialized roubaix) 1:27:21 [3] 20.5 mi (4:16 / mi) +123m 4:11 / mi

round trip to Stillwater with Fred K (forgot to turn on GPS for outbound)

Thursday Sep 22, 2016 #

4 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 45:00 [2]

slighty dryer by late pm so cut the front yard

Wednesday Sep 21, 2016 #

9 AM

Road Biking (specialized roubaix) 28:33 [4] 7.37 mi (3:52 / mi) +73m 3:45 / mi

light rain on way back ; streets were wet

10 AM

Swimming 25:26 [3] 1.33 km (19:11 / km)
weight:156.4lbs

800y alt fr ba 139,202,146,205,144,200,145,156 = 1500
600y fr w fins 127,135,140138,135,128 =926
50y ba legs only

Tuesday Sep 20, 2016 #

11 AM

Road Biking (specialized roubaix) 1:23:50 [3] 22.6 mi (3:43 / mi) +184m 3:37 / mi

bike to stillwater for lunch and back

Monday Sep 19, 2016 #

10 AM

Swimming 25:16 [3] 1.28 km (19:44 / km)
weight:156.7lbs

800y (fr/ba alternates) 149,204,148,159,146,206,150,204, = 1530
600y fr w/fins 136,140,141,140,137,129 =946

4 PM

Road Biking (Specialized roubaix) 1:43:45 [3] 27.16 mi (3:49 / mi) +177m 3:45 / mi

Home to Pine Springs and Hadley parking lot with litter pick up (15 items) then N on Gateway to Browns Creek to Stillwater and then home via Pine Springs

Sunday Sep 18, 2016 #

8 AM

Road Biking (specialized roubaix) 27:04 [4] 7.36 mi (3:41 / mi) +54m 3:36 / mi

cool and sunny am

9 AM

Swimming 22:30 [3] 1.23 km (18:14 / km)
weight:155.7lbs

600y free 145,147,147,146,146,147
600y fr w fins 132,137,140,137,1347,127
100y ba
50 fr 40.12

5 PM

Road Biking (specialized roubaix) 34:49 [3] 7.16 mi (4:52 / mi) +47m 4:46 / mi

quick late afternoon bike w Lori

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