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Training Log Archive: iriharding

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m
	Gym workout (wts etc)	6	4:00:44
	Orienteering	2	2:23:46	10.31	(13:56)	16.6	(8:40)	131	28 /	30c	93%
	Swimming	7	2:18:14	4.72	(29:19)	7.59	(18:13)
	Hiking	1	1:21:15	3.56	(22:50)	5.72	(14:12)	13
	Balance ball work out	3	1:00:00
	Misc Outdoor activities ( sailing , etc)	1	20:00
	Trail running	1	17:10	1.76	(9:45)	2.83	(6:04)	30
	Total	19	11:41:09	20.35		32.75		174	28 /	30c	93%
averages - weight:153.2lbs

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Saturday Feb 26, 2011 #

12 PM

Gym workout (wts etc) 55:00
ahr:115 max:135

elliptical intervals 25 , weights-machines 35

Swimming 12:00 [3] 0.6 km (20:00 / km)
weight:153.4lbs

Thursday Feb 24, 2011 #

7 AM

Balance ball work out (lower body) 20:00 [2]

7 PM

Swimming 19:50 1.0 km (19:50 / km)

Tuesday Feb 22, 2011 #

7 PM

Gym workout (wts etc) 44

elliptical 24 min machines 20

9 PM

Misc Outdoor activities ( sailing , etc) (shovelling) 20:00 [3]

shovelling the decks etc

Sunday Feb 20, 2011 #

3 PM

Gym workout (wts etc) 50:00 [3]

elliptical 25 min weight machines 25 min

Saturday Feb 19, 2011 #

11 AM

Hiking (mapping recce) 1:21:15 [1] 5.72 km (14:12 / km) +13m 14:02 / km
shoes: Salomon wings bright green

N 1/2 of Cleary Lake ; checking quality of contours and general look at vegetation for new map.

5 PM

Swimming 20:48 1.05 km (19:49 / km)

Friday Feb 18, 2011 #

7 PM

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

elliptical 24 mins weights and machines 21min

Tuesday Feb 15, 2011 #

6 PM

Orienteering 1:00:00 [3] *** 6.0 km (10:00 / km)
spiked:10/11c shoes: Ice bugs

fun otnt "medallion hunt" with clues set by TomP . warm and damp night at Como .

Monday Feb 14, 2011 #

12 PM

Swimming 21:06 1.05 mi (20:06 / mi)

lunchtime swim at Y

Sunday Feb 13, 2011 #

Event: MNOC - Riverbend Nature Center

12 PM

Orienteering race 1:23:46 [4] ** 10.6 km (7:54 / km) +131m 7:27 / km
spiked:18/19c weight:153lbs shoes: Ice bugs

MNOC 90 minute winter score O at River Bend Nature Center. Good run got 19 out of 21 controls with 7 minutes left (forgot to stop Garmin). Deep snow but a lot of trail running . First warm day for a long time . 45 deg F. Good course and had to work at the math to make sure I optimised my route

My route choice was: 220,217 216 206 213 214 212 211 215 223 209 210 205 202 201 204 221 218 219 (skipped 203 - too far away on its own and 222 didn't see any good deer tracks from the W, tight on time so skipped)

C • Route 5