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Training Log Archive: iriharding

In the 30 days ending Nov 30, 2006:

activity	#	time	miles		km		+m
Road Biking	4	7:00:00	108.2	(3:53)	174.13	(2:25)	430
Mtn Biking	3	4:03:00	43.0	(5:39)	69.2	(3:31)	310
Hiking	3	3:20:00	10.49	(19:04)	16.88	(11:51)	30
Trail running	6	3:09:00	15.41	(12:16)	24.8	(7:37)	150
Orienteering	3	2:38:26	8.64	(18:21)	13.9	(11:24)	205	25 /	31c	80%
Gym workout (wts etc)	3	1:31:00	5.61	(16:13)	9.03	(10:04)	100
Swimming	4	1:12:00	2.24	(32:11)	3.6	(20:00)
Misc Outdoor activities ( sailing , etc)	1	20:00
Total	16	23:13:26	193.58		311.54		1225	25 /	31c	80%

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Tuesday Nov 28, 2006 #

Gym workout (wts etc) (treadmill) 26:00 [3] 2.25 mi (11:33 / mi) +40m 10:57 / mi

Treadmill at Y walk jog run jog at 1.5% grade

Swimming 20:00 [3] 1.0 km (20:00 / km)

Evening swim at Y 800m free (14 :15) then 100m back, 100m free warm down

Sunday Nov 26, 2006 #

Road Biking 1:18:00 [3] 21.0 mi (3:43 / mi) +120m 3:39 / mi

Gateway trail via Pine Springs to Pine Point (36 mins) , back via hwy 12 hills and Pine Springs (42mins)

Trail running 24:00 [3] 3.8 km (6:19 / km) +20m 6:09 / km

Run on loop A (3.8k) at Pine Point between biking

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

Upper body work out - log splitting (oak) with axe and stacking firewood

Saturday Nov 25, 2006 #

Mtn Biking 1:38:00 [3] 16.0 mi (6:07 / mi) +150m 5:57 / mi

Dysordered triathlon leg1 - Mtn Bike at L Elmo (outside, middle and inside loops).

Trail running 35:00 [3] 5.0 km (7:00 / km) +40m 6:44 / km

Dysordered triathlon leg 2: trail run SE part of l Elmo in the twilight

Swimming 19:00 [3] 1.0 km (19:00 / km)

Dysordered triathlon leg 3: swim at NE YMCA (after short drive from L Elmo)

Friday Nov 24, 2006 #

Road Biking 2:15:00 [3] 35.0 mi (3:51 / mi) +160m 3:48 / mi

Bike to Square lake and back via Pine Springs and Gateway Trail , Pine Point. Hwy 12 hills on return trip. 45 deg and sunny. Nice day for a ride

Thursday Nov 23, 2006 #

Road Biking 2:05:00 [3] 32.0 mi (3:54 / mi) +120m 3:52 / mi

Bike from home to Square Lake via downtown Maht and Gateway back via Pine Springs. They have an oak savannah restoration and buckthorn removal project going along the Gateway trail. Great to see them doing these kind of projects. Pleasant sunny 45 deg day. Worked up a good appetite for turkey at the in-laws.

Wednesday Nov 22, 2006 #

Trail running 50:00 [3] 6.0 km (8:20 / km) +30m 8:08 / km

Trail run at sunset at Lake Elmo (E side)

Tuesday Nov 21, 2006 #

Orienteering 1:02:00 [3] *** 4.2 km (14:46 / km) +50m 13:56 / km
spiked:7/8c

Fun night O exercise set by Pete. Odds and evens ... ran with Jerritt at Battle Creek park. Perfect place for this training activity. Compass locked up so didn't bother to use it ...went by terrain association only for added challenge. Spiked most of the controls except for #14 (about 30 m off) .

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km) +5m 5:56 / km

Warm down run with Jerritt at Battle Creek after night O and prior to arm raising exercises.

Sunday Nov 19, 2006 #

Hiking 30:00 [1] 2.0 mi (15:00 / mi)

Walking around the grounds of Mt Vernon ... down to the Potomac, great views of the river. Interesting buildings. Quick visit since had flight to catch

Saturday Nov 18, 2006 #

Hiking 2:00:00 [1] 6.0 mi (20:00 / mi)

Walking around Washington DC - up and down the mall, WWII memorial, Vietnam, Korea, Lincoln, Jefferson etc to the White House (where we met Innocent our guide from Tanzania trip!) , then to Air and Space Museum and Capitol.

Tuesday Nov 14, 2006 #

Orienteering 1:00:00 [3] *** 5.0 km (12:00 / km) +40m 11:32 / km
spiked:10/15c

Night Training with the gang at Wirth . hard to see some of the rocks in the dark with no tape or control flags.

Trail running 15:00 [3] 2.0 km (7:30 / km) +15m 7:14 / km

Cool down run with the gang along blacktop trails at Wirth

Sunday Nov 12, 2006 #

Road Biking 1:22:00 [3] 20.2 mi (4:04 / mi) +30m 4:02 / mi

Out on Gateway trail to Pine Point and back. Including the new widened section (with lane markings for those skaters who insist on hogging the whole width of the trail )

Saturday Nov 11, 2006 #

Mtn Biking 40:00 [3] 7.0 mi (5:43 / mi) +60m 5:34 / mi

Mtn biking around L Elmo regional park

Trail running 50:00 [3] 5.5 km (9:05 / km) +40m 8:46 / km

Running around L Elmo (SE area) after doing a POC session with a boy scout group

Thursday Nov 9, 2006 #

Hiking 50:00 [1] 4.0 km (12:30 / km) +30m 12:03 / km

Hiking around Atlanta airport whilst waiting for plane and also at Kath Abott Park at home

Gym workout (wts etc) 35:00 [3] 3.0 km (11:40 / km) +30m 11:07 / km

treadmill jog 5.5 mph 2% grade 25 mins followed by weight machines 10 min

Swimming 18:00 [3] 0.85 km (21:11 / km)

700m free , 150 legs only back at Y

Swimming 15:00 [3] 0.75 km (20:00 / km)

600m free, 100 m backstroke

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