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Training Log Archive: iriharding

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Swimming17 9:32:20 17.71(32:19) 28.5(20:05)
  Misc Outdoor activities ( sailing , etc)9 9:00:00
  Road Biking7 6:52:49 89.82(4:36) 144.55(2:51) 1037
  Orienteering3 4:40:39 8.9(31:32) 14.33(19:35) 29850 /54c92%
  Kayaking2 3:40:00 16.4(13:25) 26.39(8:20)
  Trail running8 3:15:43 18.66(10:29) 30.04(6:31) 607
  Hiking3 2:15:00 6.75(20:00) 10.86(12:26)
  Total44 39:16:31 158.25 254.67 194250 /54c92%
averages - weight:161.1lbs

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Tuesday Jun 30, 2015 #

7 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:159.5lbs

200m br
400 m fr warm up
1000 m cruise
400m cooldown
5 PM

Orienteering (vetting) 29:17 [3] *** 2.65 km (11:02 / km) +45m 10:10 / km
spiked:4/4c

vetting part of the AR for Mike

Trail running 31:16 [4] 4.91 km (6:22 / km) +144m 5:33 / km

evening run at Willow River

Monday Jun 29, 2015 #

5 PM

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

Quickly mowed grass before evening thunderstorms

Sunday Jun 28, 2015 #

7 AM

Road Biking 1:15:58 [3] 28.34 km (2:41 / km) +200m 2:35 / km

home to Perch Lake via Gateway and Browns creek trail
8 AM

Trail running 14:19 [3] 2.03 km (7:04 / km) +51m 6:16 / km
shoes: New Bal

2 laps at Perch lake before swim . stopped to stretch out before second lap . Much better than first (very tight)

Swimming 18:00 [3] 0.8 km (22:30 / km)

9 AM

Road Biking 23:37 [3] 5.89 km (4:01 / km) +98m 3:42 / km

Perch lake to Willow River .. lots of rolling hills
10 AM

Trail running 32:26 [4] 4.83 km (6:43 / km) +135m 5:53 / km
shoes: New Bal

Willow river state park run - warm and humid with pack

Road Biking 1:24:23 [3] 28.55 km (2:57 / km) +241m 2:50 / km

Willow river SP to home via cty V, stop in Stillwater for bridge and iced coffee , then Browns creek trail home

Saturday Jun 27, 2015 #

7 AM

Road Biking 1:08:33 [3] 25.89 km (2:39 / km) +214m 2:33 / km

home to perch lake via hwy12
8 AM

Swimming 18:00 [3] 0.8 km (22:30 / km)

Perch lake open water swim

Trail running 13:07 [3] 2.02 km (6:31 / km) +50m 5:47 / km

Perch lake 2 loops from the beach
9 AM

Road Biking 1:20:18 [3] 28.2 km (2:51 / km) +284m 2:43 / km

Perch lake to Home via Browns creek trail
2 PM

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

Weeding mulching planting

Friday Jun 26, 2015 #

7 AM

Swimming 39:00 [3] 2.0 km (19:30 / km)

600m warm up
1200 m free w fins 2200
200 m cool down

Thursday Jun 25, 2015 #

8 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:161lbs

felt a bit sluggish . 600 m (br, back, free) 1000m fins , 200 m
6 PM

Trail running 24:14 [3] 3.75 km (6:28 / km) +22m 6:17 / km

sluggish start . Got warmed up about halfway round.

Wednesday Jun 24, 2015 #

12 PM

Hiking 40:00 [2] 2.25 mi (17:47 / mi)

Battle creek S asphalt loop at lunchtime

Tuesday Jun 23, 2015 #

8 AM

Swimming 35:00 [3] 1.8 km (19:27 / km)
weight:161.5lbs

800 m free 1512
100m br
800m w//finss 1420
100 m cooldown
5 PM

Misc Outdoor activities ( sailing , etc) (Mowing yardwork) 1:00:00 [3]

Sunday Jun 21, 2015 #

7 AM

Road Biking 35:00 [3] 8.2 mi (4:16 / mi)

Pine point to sq lake and back

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

Open water swim at sq lake . Rather murky water. The buoyed off swim area has been reduced this year and many less markers in the lake for open water swimming.
11 AM

Kayaking 1:25:00 [3] 6.0 mi (14:10 / mi)

Willow river with Mike and Julia . Put in just below the dam in Willow river state park and went down via race branch to hwy 35 in Hudson

Flow was 200cfs on gage ; the little falls lake was being drawn down

Nice stretch of river ; bumped bottom a few times and some fallen trees in river blocking it. Saw magnificent large bald eagle in tree high above river
1 PM

Trail running 34:10 intensity: (20:00 @3) + (14:10 @4) 5.0 km (6:50 / km) +161m 5:53 / km

willow river trails from NW parking lot with 2 good hills. warm and sunny .

Saturday Jun 20, 2015 #

Event: MNOC Interstate State Park
 

Orienteering (Hanging controls ) 1:10:00 [2] *** 3.0 km (23:20 / km)
spiked:18/19c

Hanging controls for members only meet
C • in 110? 3

Friday Jun 19, 2015 #

6 AM

Trail running 23:25 [3] 3.75 km (6:15 / km) +22m 6:04 / km

Lap1 320
Lap2 836
Lap3 835
Lap4 252
7 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)
weight:161lbs

easy swim 200m br, 400m ba, 200m fr , 500m fr, 500mfr w/fins, 200 m cooldown. Nice cool summer morning

Thursday Jun 18, 2015 #

7 AM

Swimming 31:00 [4] 1.7 km (18:14 / km)

600m warm up 1145
1000m w/fins (144,148,149,145,145,144,144,145,143,134) 1722
100m cool down
5 PM

Misc Outdoor activities ( sailing , etc) (Mowing) 30:00 [3]

Tuesday Jun 16, 2015 #

12 PM

Swimming 33:50 intensity: (16:00 @3) + (17:50 @4) 1.8 km (18:48 / km)
weight:159.5lbs

Lunchtime swim at NW Y , beautiful sunny low humidity day
600m warm up (200 br , 400 fr)
1000m w fins (1750)
cool down 50 m ba , 50 fly
50m br, 50 fr
6 PM

Misc Outdoor activities ( sailing , etc) 30:00 [2]

mowing at front

Monday Jun 15, 2015 #

12 PM

Hiking 20:00 [2] *** 1.0 mi (20:00 / mi)

Walk around battle creek N asphalt loop at lunchtome

Sunday Jun 14, 2015 #

10 AM

Swimming 31:00 [3] 1.7 km (18:14 / km)

600 m warm up 1050
1000m w fins 147,148,147,148,147,144,148,150,149,144
100m warm down

Nice morning swim with Lori after coffee shop visit with K and J

Saturday Jun 13, 2015 #

9 AM

Swimming 37:00 [3] 1.8 km (20:33 / km)

100br,100m ba, 800 m free
800m free w fins
12 PM

Orienteering (setting) 3:01:22 [2] *** 8.67 km (20:55 / km) +253m 18:15 / km
spiked:28/31c

setting out at Interstate (WI) park for members only meet. Rain early in day made for a later than planned start . Low undergrowth made some rocky areas difficult and stinging nettles in other areas so took the planned controls away from those issues . Found some very nice areas so it should be a good event

Friday Jun 12, 2015 #

7 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:162.5lbs

600 m (200br, 200ba,200fr) warm up
800m w fins 1400
200m ba legs only with fins
200m br
200 fr (332)

beautiful sunny day
6 PM

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

Tuesday Jun 9, 2015 #

11 AM

Kayaking 2:15:00 [3] 10.4 mi (12:59 / mi)

Took day off to catch up on kayaking missed due to china trip .

Norway point to Soderbeck landing . Good flow with Norway pt gage at 5.15. Sunny and warm . Main channel with no bumping at all. Beach at 7 islands was half submerged .


2 PM

Road Biking 45:00 [3] 9.0 mi (5:00 / mi)

Bike shuttle back to Nelsons landing
3 PM

Hiking 1:15:00 [3] 3.5 mi (21:26 / mi)

Nelsons landing to Norway point

Monday Jun 8, 2015 #

7 AM

Swimming 36:30 [3] 1.8 km (20:17 / km)
weight:161.5lbs

Sunday Jun 7, 2015 #

7 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:162.5lbs

Saturday Jun 6, 2015 #

7 AM

Trail running 22:46 [3] 3.75 km (6:04 / km) +22m 5:54 / km

Early run sunny morning
3:10, 8:24, 8:18, 2:54
9 AM

Misc Outdoor activities ( sailing , etc) (Mowing) 30:00 [2]

Wednesday Jun 3, 2015 #

7 AM

Swimming 34:00 [3] 1.7 km (20:00 / km)

Tuesday Jun 2, 2015 #

8 AM

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

6 PM

Misc Outdoor activities ( sailing , etc) (Yard work) 1:00:00 [3]

Monday Jun 1, 2015 #

5 PM

Misc Outdoor activities ( sailing , etc) (Yard work ) 1:30:00 [3]

Weeding mulching

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