Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iriharding

In the 7 days ending Mar 11, 2018:

	activity	#	time	miles		km		+m
	Swimming	4	1:52:28	3.35	(33:33)	5.39	(20:51)
	Gym workout (wts etc)	3	1:40:00
	Orienteering	1	1:05:17	4.37	(14:56)	7.03	(9:17)	108	11 /	14c	78%
	Hiking	1	41:53	1.7	(24:38)	2.74	(15:18)	24
	Treadmill	2	24:15	2.77	(8:45)	4.46	(5:26)	70
	Stationary Bike (spin and regular)	1	21:00	6.0	(3:30)	9.66	(2:10)
	Trail running	1	18:06	1.45	(12:29)	2.33	(7:45)	33
	Total	8	6:22:59	19.64		31.61		235	11 /	14c	78%
averages - weight:153.2lbs

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Sunday Mar 11, 2018 #

9 AM

Orienteering race 1:05:17 [4] **** 4.37 mi (14:56 / mi) +108m 13:52 / mi
spiked:11/14c shoes: Salomon XA black

quantico wheaton regional park meet ; Green course with a no trails map.

Interesting park and nice new map (lidar based) with advanced courses all set with no trails on map . Hardly ran on trails at all . a couple of 2- 3 minute slowdowns / lack of solid attackpoints but an ok run (had to be careful with no trails on map).

5th place on Green

route gadget at : http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Trail running warm up/down 18:06 [3] 1.45 mi (12:29 / mi) +33m 11:40 / mi
shoes: Salomon XA black

warm down run looking for George ... nice warm day in mid 40's . Mostly on trails but cut across through woods for a little bit

5 PM

Hiking 41:53 [1] 1.7 mi (24:38 / mi) +24m 23:36 / mi

hike in Little Bennett regional park after visit to Linganore winery/ brewery with L, G and G x2. Plan to visit same park for mt biking and run in May

Green - Splits

Thursday Mar 8, 2018 #

8 AM

Treadmill 9:15 [3] 1.1 mi (8:25 / mi) +40m 7:33 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (Strength training ) 15:00 [3]

Swimming 17:10 [3] 0.82 km (20:53 / km)

Quick swim before heading to airport

200y br 100y ba 300y fr 300y fr w fins.

Wednesday Mar 7, 2018 #

11 AM

Stationary Bike (spin and regular) (stationary bike) 21:00 [3] 6.0 mi (3:30 / mi)

Gym workout (wts etc) (strength training) 40:00 [3]

12 PM

Swimming 34:15 [3] 1.65 km (20:48 / km)
weight:152.9lbs

300y br
300y ba
600y fr
600y fr w fins

easy cruise after hard wt training and dentist session this am

Tuesday Mar 6, 2018 #

12 PM

Swimming 22:04 [3] 1.1 km (20:07 / km)
weight:154.3lbs

Easy short swim 200 br. 200ba. 400 fr 400 fr w fins

Monday Mar 5, 2018 #

11 AM

Treadmill 15:00 [3] 1.67 mi (8:59 / mi) +30m 8:30 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (strength training) 45:00 [3]

12 PM

Swimming 38:59 [3] 1.83 km (21:19 / km)
weight:152.4lbs

400 y br
400y ba
500 y fr
500 y fr w fins
100y ba
50 y br
50y fr

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