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Training Log Archive: iriharding

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Hiking9 9:15:23 21.57(25:45) 34.71(16:00) 629
  Swimming14 6:10:15 11.19(33:05) 18.01(20:33)
  Orienteering3 2:35:22 11.76(13:12) 18.93(8:12) 5547 /49c95%
  Gym workout (wts etc)7 2:10:00
  Kayaking1 2:08:17 7.2(17:49) 11.59(11:04)
  Trail running5 2:07:23 10.32(12:20) 16.62(7:40) 139
  Treadmill6 1:37:00 10.58(9:10) 17.03(5:42) 172
  Mtn Biking1 1:22:03 8.82(9:18) 14.19(5:47)
  Canoeing1 1:22:00 3.83(21:25) 6.16(13:18)
  Stationary Bike (spin and regular)4 1:10:00 20.65(3:23) 33.23(2:06)
  Snorkeling 1 1:00:00 0.5(1:59:57) 0.81(1:14:32)
  Total37 30:57:43 106.43 171.28 99547 /49c95%
  [1-5]36 29:35:43
averages - weight:152.3lbs

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Wednesday Feb 28, 2018 #

10 AM

Treadmill 10:00 [3] 1.15 mi (8:42 / mi) +35m 7:57 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (Arms legs and core) 35:00 [3]

11 AM

Swimming 18:15 [3] 0.91 km (19:58 / km)
weight:153.9lbs

200y be
400y fr
400y fr w fins

Tuesday Feb 27, 2018 #

10 AM

Treadmill 10:00 [3] 1.08 mi (9:16 / mi) +20m 8:45 / mi
shoes: Hoka Challenger ATR

Gym workout (wts etc) (arms legs and core) 20:00 [3]

11 AM

Swimming 35:20 [3] 1.65 km (21:28 / km)
weight:153.5lbs

easy cruise 300y br, 300y b 600y fr 600y fr w fins

Saturday Feb 24, 2018 #

10 AM

Hiking 32:00 [3] 1.46 mi (21:55 / mi) +35m 20:24 / mi

walk around oxshott woods with Neil and Angela and dog
11 AM

Orienteering race 47:49 [3] *** 6.79 km (7:02 / km) +43m 6:49 / km
spiked:12/14c

Southern Navigators meet at Esher Common with Neil

lots of tracks and got confused a couple of times but otherwise a good run

splits at: https://www.southernnavigators.com/results-archive...
3 PM

Hiking 39:42 [1] 1.97 mi (20:10 / mi) +21m 19:32 / mi

walk across the fields from Neil's house to the Noah's ark to see the Scotland vs England rugby game
6 PM

Hiking 25:17 [1] 1.28 mi (19:43 / mi) +67m 16:58 / mi

walk back in the moonlight from Noahs ark pub to Neils house

Thursday Feb 22, 2018 #

7 AM

Trail running 19:24 [3] 2.07 mi (9:22 / mi) +59m 8:37 / mi

Run before breakfast from Kathie's house at Winchester.

Wednesday Feb 21, 2018 #

8 AM

Trail running 22:06 [3] 2.45 mi (9:02 / mi) +67m 8:19 / mi

trail run before breakfast at Kathie;s house in Winchester
1 PM

Hiking 2:59:15 [3] 7.24 mi (24:45 / mi) +200m 22:48 / mi

Walk with Kathie along the Sourh Coast near Swanage a nd Corfe Castle after a nice pub lunch

Beautiful sunny but cool day

Tuesday Feb 20, 2018 #

3 PM

Hiking 1:05:00 [2] 2.5 mi (26:00 / mi) +50m 24:29 / mi

hike around St Catherines hill and Hockley Golf course with Kathie after transatlantic flight

Monday Feb 19, 2018 #

9 AM

Stationary Bike (spin and regular) (stationary bike) 15:00 [3] 4.25 mi (3:32 / mi)

Gym workout (wts etc) (strength training) 20:00 [3]

10 AM

Swimming 39:31 [3] 1.92 km (20:35 / km)
weight:152.2lbs

300y br
300y ba
600y fr
600y fr w fins
100y ba legs only
100y br
100y fr 130

Sunday Feb 18, 2018 #

Event: MNOC Lake Elmo Regional Park
 
8 AM

Swimming 18:35 [3] 0.91 km (20:25 / km)
weight:152lbs

200y br
400y fr
40y fr w fins easy seim
12 PM

Orienteering race 1:22:33 [4] *** 9.64 km (8:34 / km) +12m 8:31 / km
spiked:31/31c shoes: Ice bugs

MNOC Lake Elmo winter score O set by Todd P and vetted by Erin. A very nice design of course with no obvious loops or routes so everyone seemed to have a different approach. A mass of 5 pt controls close to the start area was good for the beginners and also as a warm up for the advanced folks (I did them first ). I looped then to the NW and then N (avoiding the 3 in extreme NW - off trail work was slow going with 9" deep softish snow ) . Then went to NE part of the course before finishing up with 6 min 30 seconds to spare . 4th place
2 PM

Orienteering (control retrieval) 25:00 [3] *** 2.5 km (10:00 / km)
spiked:4/4c shoes: Ice bugs

Saturday Feb 17, 2018 #

4 PM

Treadmill 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Hoka Challenger ATR

easy jog

Gym workout (wts etc) (arm weights) 10:00 [3]

5 PM

Swimming 18:12 [3] 0.91 km (20:00 / km)
weight:152lbs

easy swim 200y br 400y fr 400y fr w fins

Friday Feb 16, 2018 #

8 AM

Hiking 25:00 [1] 1.5 mi (16:40 / mi)

hike to coffee shop and back with Fred. cold but sunny morning
12 PM

Stationary Bike (spin and regular) (Stationary bike) 20:00 [3] 5.9 mi (3:23 / mi)

Gym workout (wts etc) (Weights planks) 15:00 [3]

Swimming 35:24 [3] 1.63 km (21:45 / km)
weight:152.1lbs

300y br300y ba 600y fr 6000y fr w fins

Thursday Feb 15, 2018 #

10 AM

Trail running 30:40 [3] 5.12 km (6:00 / km) +12m 5:55 / km
shoes: Ice bugs

katherine abbott loops started out sunny then clouded over 38 deg F with 12 mph wind from NW. Did 3 loops ; trail was packed snow with very little in way of ice.
1 PM

Swimming 48:57 [3] 2.5 km (19:35 / km)
weight:152lbs

300m br 218,227,235
300m ba 210,214,214
1700m fr w fins 141,149,150,150,152,150,150,151,148,141,149,152,153,150,150,149,141
100m br 221
100m fr 142

Wednesday Feb 14, 2018 #

11 AM

Stationary Bike (spin and regular) (Stationary bike ) 20:00 [3] 5.5 mi (3:38 / mi)

Gym workout (wts etc) (Weights) 10:00 [3]

Swimming 38:37 [3] 1.83 km (21:08 / km)
weight:151.2lbs

300y br
300y ba
600y fr
600y fr w fins
100y ba w fins
50 br. 50 fr

Tuesday Feb 13, 2018 #

10 AM

Treadmill 20:00 [4] 2.3 mi (8:42 / mi) +50m 8:09 / mi
shoes: Hoka Challenger ATR

increasing pace

Gym workout (wts etc) (weights planks) 20:00 [3]

Swimming 33:30 [3] 1.65 km (20:21 / km)
weight:151lbs

300 y br
400yba
500y fr
600y fr w fins

Monday Feb 12, 2018 #

11 AM

Swimming 35:46 [3] 1.83 km (19:33 / km)
weight:153lbs

400 y br 217, 218,219,219
400y ba 156,200,158,156
600y fr 143,149,151,150,150,143
600y fr w fins (sprints on 2 minutes - 119,117,118,118,117,119)

Sunday Feb 11, 2018 #

4 PM

Treadmill 20:00 intensity: (15:00 @3) + (5:00 @4) 2.3 mi (8:42 / mi) +35m 8:18 / mi
shoes: Hoka Challenger ATR

Stationary Bike (spin and regular) (stationary bike) 15:00 [3] 5.0 mi (3:00 / mi)

Saturday Feb 10, 2018 #

1 PM

Hiking 28:00 [1] 1.3 mi (21:32 / mi)
shoes: Boots (old)

hike with L up to SW park and back
4 PM

Treadmill 22:00 [3] 2.25 mi (9:47 / mi) +32m 9:22 / mi
shoes: Hoka Challenger ATR

5 PM

Swimming 24:37 [3] 1.28 km (19:14 / km)
weight:152.4lbs

200y br
1200y fr w fins easy cruise

Thursday Feb 8, 2018 #

5 AM

Canoeing 1:22:00 [0] 3.83 mi (21:25 / mi)

riding in the canoe from Napo Lodge to the Napo river through the rainforest on our way back to Coca (next section by large motorized canoe 2 hrs up the Napo River).

Saw 2 Caimans and lots of birds

This was a fantastic 4 days at Napo

https://www.napowildlifecenter.com/
5 PM

Swimming 10:00 [3] 0.5 km (20:00 / km)

At San Jose de Puembo hotel a few laps and hot tub before going for our flight back to US

Wednesday Feb 7, 2018 #

3 PM

Hiking 1:27:31 [2] 2.77 mi (31:36 / mi) +20m 30:54 / mi

hike to the canopy tower through the rainforest at just before dusk . Saw lots of birds , howler monkeys etc

awesome tower 130 ft tall on a 800yr old ciba tree

https://www.instagram.com/p/BZl9M60lCz5/

Sunday Feb 4, 2018 #

9 AM

Hiking 1:13:38 [4] 1.55 mi (47:31 / mi) +237m 32:14 / mi

hike with Lori and guide Luis on Cotopaxi from parking lot at 4622m (reached by very rough track/road from S park entrance) up to Refugio de Cotopaxi on the snow line - where glaciers stop . Impressive ice seracs and glaciers plus some steam coming off the top of the active volcano. Took the nice steady zigzag path up (about 55 mins) and had hot chocolate in the refuge . Bombed down the scree run in 13 minutes back to the car where we changed to mtn bikes. Very nice views of the volcano (clouds on N side cleared then closed in about 30 mins after we got on the bikes)

Mtn Biking 1:22:03 [2] 8.82 mi (9:18 / mi)

mountain bike down from 4622 m on Cotopaxi on gravel road and tracks with Lori to the N entrance of the park at 3700m . Descent of ~ 900m in 8 miles

1st 300m of ascent were steep and gravelly with some very rough parts . Fun trip saw wild horses and llamas later on.

Friday Feb 2, 2018 #

6 AM

Trail running (beach run) 31:25 [3] 1.7 km (18:29 / km) +1m 18:25 / km
shoes: barefoot

beach run before breakfast along the playa manglecito on San Cristobal in the Galapagos. Awesome wild and pristine place. A few sea lions and a marine iguana about.

Swimming 8:31 [3] 0.3 km (28:01 / km)

before breakfast swim at camp on San Cristobal
9 AM

Kayaking 2:08:17 [3] 7.2 mi (17:49 / mi)

kayak from Playa Manglecito on St Cristobal in Galapagos to Puerto Grande along the coast to the NE. Big swells (8- 10') were coming in and breaking so we had to go around them and work our way out to the Pacific. Coming in to Puerto Grande we also had to work our way round and thorugh the big breaking swells. Fantastic views of Kicker rock on the way ; it disappeared from view when we were in the troughs of the bigger swells

Thursday Feb 1, 2018 #

6 AM

Trail running 23:48 [3] 1.57 mi (15:09 / mi)
shoes: barefoot

beach run at Playa Manglecito on Galapagos before breakfast

Swimming 5:00 [3] 0.2 km (25:00 / km)

before breakfast swim at camp on San Cristobal

Snorkeling 1:00:00 [3] 0.5 mi (1:59:57 / mi)

snorkel at Kicker Rock through the channel . Kicker rock is a 500' high volcanic rock about 2 miles off san cristobal in hte Galapagos . More info here : http://galakiwi.com/blog/kicker-rock-a-galapagos-s...


There was a good sized swell running (about 8' in the middle of the channel). We saw a lot of fish , turtles, some sharks (at about 5 m depth) and some very playful sea lions . Water was a little murky and alternated between warm (75 deg F ?) and cool (hi 60's) . Wall was very colorful with corals growing on it.

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