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Training Log Archive: iriharding

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Misc Outdoor activities ( sailing , etc)3 4:45:00 2.49 4.0
  Orienteering4 4:18:56 17.63(14:41) 28.37(9:08) 48232 /33c96%
  Road Biking5 3:35:45 48.59(4:26) 78.19(2:46) 282
  Swimming11 3:28:08 6.49(32:03) 10.45(19:55)
  Gym workout (wts etc)3 1:55:00
  Balance ball work out5 1:40:00
  MIsc indoor activities1 3:00
  Total30 19:45:49 75.19 121.01 76432 /33c96%
  [1-5]29 19:42:49
averages - weight:154.7lbs

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Saturday Apr 30, 2011 #

Event: MNOC - Lake Elmo Park Reserve
 
8 AM

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

1 PM

Orienteering race 1:01:09 [4] *** 8.1 km (7:33 / km) +54m 7:18 / km
spiked:15/16c shoes: Salomon wings black

It was lightly raining but grass was still flattened and leaves not out so L Elmo was fast . Felt rather sluggish at first, due the weeks travails and an hour or so of doing registration stuff. Slightly wide on #4 ,but otherwise very nice straight line running most of the way (espec through the prairie sections). 8.87 km actual route (9.5% extra)

Took the N route around the end of the lake but jumped the stream (1 leg in ) .

with help from Pete C i now have the color coded track



Waiting for the splits analysis before making any comments about where I lost time. Splits analysis shows no lost time per se but pace could have been faster if I had been in better shape for running (some slow sections on the color chart in wide open areas with slight uphills
C • Slow on the uphills 6

Red - Splits

Friday Apr 29, 2011 #

8 AM

Swimming 20:20 intensity: (1:30 @2) + (11:00 @3) + (7:50 @4) 1.05 km (19:22 / km)
weight:154.6lbs

Thursday Apr 28, 2011 #

5 PM

Swimming 20:30 [3] 1.05 km (19:31 / km)

Wednesday Apr 27, 2011 #

5 PM

Swimming 21:00 [3] 1.05 km (20:00 / km)
weight:156.2lbs

Monday Apr 25, 2011 #

8 PM

Gym workout (wts etc) 35:00 intensity: (20:00 @3) + (15:00 @4)

elliptical intervals 20 min , weight machines 15

Swimming 11:00 [3] 0.6 km (18:20 / km)

Sunday Apr 24, 2011 #

8 AM

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

11 AM

Road Biking (mt bike) 51:45 [3] 13.14 mi (3:56 / mi) +125m 3:50 / mi

Saturday Apr 23, 2011 #

8 AM

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

3 PM

Gym workout (wts etc) 30:00 intensity: (15:00 @3) + (15:00 @4)
max:156 weight:153.4lbs

elliptical intervals level 10 15 mins, cool down 5 then weight machines

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

5 PM

Misc Outdoor activities ( sailing , etc) (digging) 45:00 [3]

digging holes and planting trees

Sunday Apr 17, 2011 #

5 PM

Road Biking (mtn bike) 1:04:00 [3] 25.6 km (2:30 / km) +50m 2:29 / km

Gateway via PS to cty rd 15 to check out new bridge (assembled but not in place yet) and back via Willernie

Saturday Apr 16, 2011 #

10 AM

Misc Outdoor activities ( sailing , etc) (trash pick up) 2:00:00 [1] 4.0 km (30:00 / km)

hiking around Wirth park picking up trash with the MNOC gang (~15) as part of Mpls Park Board Earth Day w/ REI . Trash was pretty heavy near the roads , the lake , and parking lots (lot of bad beer cans, bottles) . Pretty light on the woods trails . Hauled out about 3 bags full in total (including one just transporting a heavy bag of broken glass ). (lots of bending down but consumed 2 large donuts ). Thanks to REI and all who came out !
4 PM

Gym workout (wts etc) 50:00 intensity: (35:00 @3) + (15:00 @4)

elliptical intervals 35 min; machines 15 min

Friday Apr 15, 2011 #

8 PM

MIsc indoor activities (Bowling) 3:00 [0]

celebrating Mike's XX birthday w/ Mike& JB, L, S Bullard, and the crazy Russian (no miniature giraffe yet) . A few decent scores . Some good arm curls. Good time had by all.
C • Splits 1

Thursday Apr 14, 2011 #

12 PM

Swimming 21:00 [3] 1.05 km (20:00 / km)

Tuesday Apr 12, 2011 #

8 PM

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

easy evening swim

Sunday Apr 10, 2011 #

Swimming 22:00 [3] 1.0 km (22:00 / km)

5 x (100m fr + 100m br)
8 AM

Balance ball work out (upper body) 20:00 [1]

5 PM

Road Biking 30:00 [3] 7.0 mi (4:17 / mi) +30m 4:14 / mi

Saturday Apr 9, 2011 #

12 PM

Misc Outdoor activities ( sailing , etc) (raking, yard work) 2:00:00 [2]

cut down 3 overgrown tress, lots of raking. Nice to be outside. Still have enormous snow pile in front yard
5 PM

Road Biking 15:00 [3] 4.0 mi (3:45 / mi) +20m 3:42 / mi

bike to hardware store and back to get oil for the snowblower (oil change before putting it away for summer )

Friday Apr 8, 2011 #

12 PM

Swimming 20:30 [3] 1.05 km (19:31 / km)

first 500m 0800
5 PM

Road Biking 55:00 [2] 8.54 mi (6:26 / mi) +57m 6:19 / mi

bike ride w/L after work via Pine Springs to Gateway , S to the new bridge over hwy 120, stop at NSt Paul DQ for a treat , back via Silver Lake

Thursday Apr 7, 2011 #

7 AM

Balance ball work out (abs) 20:00 [1]

12 PM

Swimming 20:50 [3] 1.05 km (19:50 / km)

Wednesday Apr 6, 2011 #

12 PM

Swimming 20:58 intensity: (13:20 @3) + (7:38 @4) 1.05 km (19:58 / km)

Sunday Apr 3, 2011 #

Event: MNOC - Tamarack Nature Center
 
1 PM

Orienteering race 46:26 [4] *** 6.04 km (7:41 / km) +67m 7:17 / km
spiked:13/13c shoes: Salomon wings black

MNOC Tamarack Red course. Nice day , fast course with all the grass beaten down by the winter snow. Some flooding... took the wimpy way out and avoided trying to cross the wide cold streams .

Orienteering (control retrieval) 22:35 [3] *** 2.83 km (7:59 / km) +23m 7:41 / km
spiked:4/4c


Red - Splits

Saturday Apr 2, 2011 #

Event: Badger OC - Black River State Forest
 
11 AM

Orienteering race 1:03:50 [4] 5.7 km (11:12 / km) +124m 10:06 / km
shoes: Salomon wings black

Badger Black River state forest meet
1 PM

Orienteering race 1:04:56 [4] 5.7 km (11:24 / km) +214m 9:35 / km
shoes: Salomon wings black

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