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Training Log Archive: iriharding

In the 30 days ending Jun 30, 2014:

	activity	#	time	miles		km		+m
	Orienteering	4	9:10:04	26.67	(20:37)	42.92	(12:49)	895	39 /	41c	95%
	Swimming	14	8:14:30	15.19	(32:33)	24.45	(20:13)
	Road Biking	4	5:23:00	78.12	(4:08)	125.71	(2:34)	575
	Misc Outdoor activities ( sailing , etc)	5	4:45:00
	Kayaking	1	2:20:00	10.4	(13:28)	16.74	(8:22)
	Hiking	2	1:41:00	6.61	(15:16)	10.64	(9:29)
	Trail running	3	1:39:45	8.87	(11:15)	14.28	(6:59)	62
	Total	33	33:13:19	145.87		234.75		1532	39 /	41c	95%
averages - weight:154.4lbs

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Sunday Jun 29, 2014 #

7 AM

Road Biking 1:48:00 [3] 26.81 mi (4:02 / mi) +229m 3:55 / mi

50 mins out . 58 back. Sunny and humid

8 AM

Swimming (Open water) 17:00 [3] 0.85 km (20:00 / km)

1 PM

Misc Outdoor activities ( sailing , etc) (Lawn mowing) 1:00:00 [3]

Saturday Jun 28, 2014 #

8 AM

Swimming 32:00 [3] 1.6 km (20:00 / km)

Friday Jun 27, 2014 #

10 AM

Orienteering (setting flagging) 4:34:00 [2] *** 19.33 km (14:11 / km) +515m 12:31 / km
spiked:12/12c

setting the MNOC 2014 6 hr rogaine at Jay Cooke State Park . Cool day - St Louis river was running high but the other streams in the park were low and easy to cross (several bridges were washed out in Jun2012 and have not yet been replaced.

C • Rogaine 3

Thursday Jun 26, 2014 #

8 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:154.4lbs

600 m warm up (300 br 300 ba)
3 x (100m fast+ 100m slow ) 135 142 142
800m w fins

Wednesday Jun 25, 2014 #

8 PM

Swimming 33:00 [3] 1.6 km (20:37 / km)

Easy evening cruise

Tuesday Jun 24, 2014 #

8 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)

Monday Jun 23, 2014 #

Misc Outdoor activities ( sailing , etc) (Mowing) 1:00:00 [2]

Sunday Jun 22, 2014 #

9 AM

Swimming 45:00 [3] 2.2 km (20:27 / km)

4 PM

Road Biking 1:00:00 [3] 14.5 mi (4:08 / mi) +117m 4:02 / mi
weight:154.2lbs

Out to Hwy 96 via pine springs and gateway back via hills to cty 12 and via pine springs . Damp afternoon

Saturday Jun 21, 2014 #

6 AM

Road Biking 1:50:00 [3] 26.81 mi (4:06 / mi) +229m 4:00 / mi

Early morning ride to sq lake

7 AM

Swimming (Open water) 24:00 [3] 1.2 km (20:00 / km)

Open water swim at sq lake . A slight chop since there was a light breeze out of the NW

9 AM

Trail running 17:00 [3] 2.5 km (6:48 / km) +40m 6:18 / km
shoes: New Bal

Third leg of triathlon with short run around Katharine Abbott . Trail and bridge at S end were well under water so did hill run instead

Friday Jun 20, 2014 #

7 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)

600m IM
600m w fins at 145 pace 1028
600m cruise
200m cool down

Wednesday Jun 18, 2014 #

6 PM

Misc Outdoor activities ( sailing , etc) intervals (Lawn mowing) 55:00 [2]

Tuesday Jun 17, 2014 #

12 PM

Swimming 35:00 [3] 1.7 km (20:35 / km)

Lunchtime swim at NE Y . Shoulders felt tight so just did a steady cruise of 1 mile

6 PM

Trail running 1:00:00 [3] 8.0 km (7:30 / km)

Run around NW part of L Elmo RP.

Monday Jun 16, 2014 #

12 PM

Hiking 36:00 [2] 3.4 km (10:35 / km)

lunchtime walk around Battle Creek S asphalt loop

Sunday Jun 15, 2014 #

12 PM

Swimming 30:30 [4] 1.7 km (17:56 / km)

1600 m swim with fins 2812
100m cool down w/L

Saturday Jun 14, 2014 #

Event: MNOC Willow River State Park

Swimming 36:00 [3] 1.8 km (20:00 / km)

Easy cruise swim. Cool and rainy

2 PM

Orienteering race 1:03:35 [4] *** 7.6 km (8:22 / km) +156m 7:35 / km
spiked:8/10c shoes: New Bal

Willow river MNOC members only meet score O. Rainy and cool day

21 pts were set in 2 area to NW and to the SE. 60 minutes time limit was obviously way too short for even fastest runner to be able to get more than 70% of the controls from the get go. Decided to go to the NW part of the park which I didn't really know rather than the SE part which I have run in several times. This part has far less trails and varies between open grasslands and thick green forest.

Started with run across picnic area to 210 (by the dam) , and then run W to the bridge 212, 211 in the green, up the hill to 208, then 207 . The thick woods were slowing me considerably , on to 205 (clue - single tree in thick green woods with 10 m visibility - saw the other features in there (ditch and erosion gully) but no single obvious tree (later retrieve that control it was 2 medium sized trees in thick buckthorn- very poor control choice) . On to 202 (skipped 203 ) then 206 and then run like hell to get back , picked up 209 , had to pass on 213 (trails not easy to see at all in thick buckthorn) and then the run back in 3mins+ late .

Willow river is a nice park but courses for a mid June meet should take avoid placing controls in thick buckthorn areas. Setting in early May with high visibility is very different experience to running a course in mid June. Pushing through thick woods just isn't fun and single tree type controls in the woods are way too much of a bingo control . There were plenty of other controls sites that could have been used.

Orienteering 9:29 [3] *** 1.11 km (8:34 / km) +24m 7:44 / km
spiked:6/6c

MNOC members only relay

6 PM

Orienteering (retrieval) 25:00 [3] *** 2.5 km (10:00 / km)
spiked:5/5c

retrieval on N side of willow river- 206, 205 (found the single tree in buckthorn) 202, 203 back to car and then to 204

Friday Jun 13, 2014 #

6 PM

Misc Outdoor activities ( sailing , etc) (Mowing) 1:00:00 [2]

Tuesday Jun 10, 2014 #

6 AM

Trail running 22:45 [3] 3.78 km (6:01 / km) +22m 5:51 / km

Early run . Trail at S end underwater 6" from all the heavy rain

Sunday Jun 8, 2014 #

8 AM

Kayaking 2:20:00 [2] 10.4 mi (13:28 / mi)

Early departure from home up to Norway Pt on the St croix. For a paddle down to Soderbeck landing

River was very high and flowing fast . No other boats on the river (except some folks who came down the Snake ) . Cool and clear morning with bright sun.

Rapids much bigger than usual ; took care and stuck to the main channel. Used spray skirt for the rapids at Head of the Rapids , then took it off shipped in some water on the other rapids. Stopped at the campsite at the Kettle confluence for an apple and break . The beach at seven islands was totally submerged

Flow was 5800cfs 7.4 on gage at Norway point. Kettle was at 2650 cfs

12 PM

Road Biking 45:00 [3] 10.0 mi (4:30 / mi)

Bike shuttle to Nelson's landing

1 PM

Hiking 1:05:00 [3] 4.5 mi (14:27 / mi)

Nelson's to Norway point . Jog and hike along the hiking trail back to car