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Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Swimming5 2:52:34 5.34(32:19) 8.59(20:05)
  Treadmill3 1:01:30 6.47(9:30) 10.41(5:54) 170
  Orienteering1 45:00 2.49(18:06) 4.0(11:15)10 /10c100%
  Trail running1 22:18 2.36(9:27) 3.8(5:52) 2
  Total9 5:01:22 16.66(18:06) 26.81(11:15) 17210 /10c100%
averages - weight:153.5lbs
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Friday Nov 16 #

9 AM

Swimming 41:26 [3] 2.01 km (20:37 / km)
weight:153.8lbs

400br 800fr 800fr w fins 100br 2x50fr sprint (37, 42)

Thursday Nov 15 #

8 AM

Trail running 22:18 [3] 2.36 mi (9:27 / mi) +2m 9:25 / mi
shoes: Salomon XA black

1 PM

Swimming 40:45 [3] 2.01 km (20:15 / km)
weight:153.8lbs

400y br 400y ba 1200y fr w fins 100y ba w fins 50br sprint (57) 50 fr (39)

Wednesday Nov 14 #

8 AM

Treadmill 19:00 [3] 2.1 mi (9:03 / mi) +60m 8:19 / mi
shoes: Hoka Challenger ATR

9 AM

Swimming 41:13 [3] 2.19 km (18:47 / km)
weight:152.8lbs

400y br. 1800y fr w fins. 100y ba 50 br 50 fr

Tuesday Nov 13 #

2 PM

Treadmill 21:00 [3] 2.12 mi (9:54 / mi) +60m 9:06 / mi

Swimming 19:19 [3] 0.91 km (21:08 / km)
weight:152.8lbs

200y br 400y fr 400y fr w fins

Monday Nov 12 #

9 AM

Treadmill 21:30 [3] 2.25 mi (9:33 / mi) +50m 8:56 / mi
shoes: Hoka Challenger ATR

10 AM

Swimming 29:51 [3] 1.46 km (20:24 / km)
weight:154.2lbs

400y br 1200y fr w fins

Sunday Nov 11 #

4 PM

Orienteering (control hanging and retr) 45:00 [2] ** 4.0 km (11:15 / km)
spiked:10/10c shoes: Salomon XA black

hanging controls for the MNOC Night O at Whitetail woods and retrieval of the N 3 without headlamp.

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Training Targets

Mar 11 – Nov 25 (260d)
road biking
Road Biking 1200mi
actual:1102.8mi91%
projected:1137.8mi94%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:129.1mi86%
projected:146.8mi97%

Jan 1 – Dec 31 (365d)
trail run
Trail running 100mi
actual:108.6mi108%
projected:123.5mi123%

Jan 1 – Dec 31 (365d)
all exercise
Total 450:00:002000mi500c
actual:417:25:2692%2023.6mi101%517c103%
projected:474:38:27105%2301mi115%588c117%

Jan 1 – Dec 31 (365d)
Orienteering
Orienteering 150mi500c
actual:160.6mi107%516c103%
projected:182.6mi121%587c117%

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  • Jun 17, 2050 [1,647w, 6d]: ? - wmoc 2050 M90+ !

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