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Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:47:48 10.46(16:02) 16.84(9:58) 35233 /36c91%
  Kayaking1 2:26:46 7.6(19:19) 12.23(12:00)
  Swimming4 2:10:56 4.1(31:56) 6.6(19:50)
  Road Biking2 1:48:33 23.29(4:40) 37.48(2:54) 89
  Misc Outdoor activities ( sailing , etc)2 1:15:00
  Total12 10:29:03 45.46 73.15 44233 /36c91%
averages - weight:148.8lbs
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2:47
0:00
ThFrSaSuMoTuWe

Tuesday Sep 19 #

Swimming 34:00 [3] 1.6 km (21:15 / km)
weight:150lbs

At white bear Y : cruise mix
9 AM

Road Biking (specialized roubaix) 14:03 [3] 6.08 km (2:19 / km) +24m 2:16 / km

Road Biking (specialized roubaix) 43:01 [3] 10.38 mi (4:09 / mi) +11m 4:08 / mi

round the lake on way home from Y

Monday Sep 18 #

10 AM

Kayaking 2:26:46 [3] 7.6 mi (19:19 / mi)

paddling the Kinni with Fre and LouAnne, Mark and Kathy, Jim and Kathy and Lori. grey day cool mid 50's turned to heavy rain at the end. Flow was a good 128 cfs

Sunday Sep 17 #

10 AM

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

1 PM

Swimming 23:02 [3] 1.2 km (19:12 / km)
weight:147.5lbs

final outdoor swim of season at Shoreview Y w/L
200m br 222, 227
800m fr w fins 142,145,145,145,147,148,146,140
100m br 231
100m fr 139

Saturday Sep 16 #

12 PM

Orienteering race 1:33:25 [3] 9.38 km (9:57 / km) +181m 9:05 / km
spiked:13/16c shoes: 2017 XA Pro 3D Black

MNOC Nerstrand Red a warm and humid day. Very nice courses set by Jim and Kathy Mullin . Veg in the park is getting thicker especially in areas where the canopy is dying off (weeds and thick grasses up to 6' high are growing there). Some very nice areas (sedge grasses ) and nice running (bare earth - earthworms problem ?) . Had issues in the thicker areas and my route wandered from the straight line much more than planned . #10 - a little problematic, to #11 was rather wide then #12 lost a ~3mins due to wandering wide.
1 PM

Orienteering race 39:16 [4] *** 4.68 km (8:24 / km) +155m 7:12 / km
spiked:11/11c shoes: 2017 XA Pro 3D Black

MNOC Nerstrand Orange - good run except for approach to #7 where I wandered to the left in the thicker stuff

Looks like the start box was a minute or two off . I was fairly slow to control 1 and certainly not at 3 min/k pace, plus I had to edit my track down by nearly 2 minutes , #10 time from epunches seems to be off also . (3 30 from track, vs 5:11 for boxes to #10, )
3 PM

Orienteering (control retrievql) 35:07 [3] ** 2.78 km (12:37 / km) +16m 12:15 / km
spiked:9/9c shoes: 2017 XA Pro 3D Black

Friday Sep 15 #

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

10 AM

Swimming 43:29 intensity: (23:29 @3) + (20:00 @4) 2.2 km (19:46 / km)

200m br 224, 229
200m ba 211, 217
800m fr 159, 204,203,206,204,157, 202,202
800m fr w fins 146, 151,150,153,151,153,153,146
200m fr w fins sprint 129, 128

Thursday Sep 14 #

12 PM

Swimming 30:25 [3] 1.6 km (19:01 / km)

at Shoreview Y w L nice sunny warm day
200m
400m fr
1000m fr w fins
4 PM

Road Biking (specialized roubaix) 51:29 [3] 9.13 mi (5:38 / mi) +54m 5:32 / mi

Gateway litter patrol - about 15 small pieces

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Training Targets

Jan 1 – Dec 31 (365d)
Overall
Total 450:00:002500mi
actual:366:46:0881%2012.3mi80%
projected:510:57:24113%2803.4mi112%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:113.6mi75%
projected:158.3mi105%

Jan 1 – Dec 31 (365d)
Kayak
Kayaking 150mi
actual:144.6mi96%
projected:201.5mi134%

Jan 1 – Dec 31 (365d)
Trail running
Trail running 100mi
actual:73.9mi73%
projected:102.9mi102%

Jan 1 – Dec 31 (365d)
Orienteering 150mi500c
actual:156.1mi104%518c103%
projected:217.4mi144%722c144%

Jan 1 – Dec 31 (365d)
biking
Road Biking 1750mi
actual:1251.3mi71%
projected:1743.3mi99%

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