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Training Log Archive: iriharding

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Road Biking10 12:45:35 153.96(4:58) 247.78(3:05) 1089
  Orienteering6 5:48:23 24.76(14:04) 39.85(8:45) 37169 /73c94%
  Swimming10 4:48:16 8.81(32:44) 14.18(20:20)
  Hiking4 3:59:05 8.85(27:02) 14.24(16:48) 68
  Kayaking1 3:01:07 12.75(14:12) 20.52(8:50)
  Trail running7 2:31:06 15.35(9:51) 24.7(6:07) 154
  Treadmill3 1:05:25 6.75(9:41) 10.86(6:01) 65
  Gym workout (wts etc)2 25:00 4.0 6.44
  Total34 34:23:57 235.22 378.56 174769 /73c94%
averages - weight:156.5lbs

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Monday Nov 28, 2016 #

11 AM

Gym workout (wts etc) (stationary bike) 15:00 [3] 4.0 mi (3:45 / mi)

Treadmill 21:25 [3] 2.25 mi (9:31 / mi)
weight:157.1lbs shoes: Hoka Challenger ATR

Sunday Nov 27, 2016 #

10 AM

Swimming 33:26 [3] 1.64 km (20:23 / km)
weight:159.1lbs

800y alt fr and ba
800y fr w fins
100y ba w fins legs only
100y fr 127

Friday Nov 25, 2016 #

9 AM

Road Biking (trek rockhopper) 2:27:40 [3] 17.38 mi (8:30 / mi) +157m 8:16 / mi

Turkey burner X at Prior Lake with Brian D, Tom P, Eric K, Cory, Molly and Justin , Phil, Darryn

Started at Lakefront park in Prior Lake , around Prior lake to the boiling springs (neat springs where sudden bursts of water erupt about every 2 - 3minutes) then on to Spring Lake Park for O section . Some residual snow around , overcast day but warm at 34 deg F , Fun time thanks Brian !

More about boiling springs : https://www.geocaching.com/geocache/GC5BP1B_boilin...

Good video: https://www.youtube.com/watch?v=lKRG360a-P4

Orienteering 34:06 [3] 3.25 mi (10:30 / mi) +45m 10:04 / mi
spiked:3/3c

spring lake park O section of turnkey burner X

Road Biking 21:18 [3] 3.64 mi (5:51 / mi) +24m 5:44 / mi

Thursday Nov 24, 2016 #

9 AM

Treadmill 21:30 [3] 2.25 mi (9:33 / mi) +40m 9:03 / mi
ahr:115 max:127 shoes: Hoka Challenger ATR

warm up at 930/mi for 1st mile then steadily increasing to 8:00/mile 1.5% grade

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

hip exercises, back, core , planks
10 AM

Swimming 21:49 [3] 1.1 km (19:53 / km)
weight:155.3lbs

easy cruise swim

Tuesday Nov 22, 2016 #

10 AM

Treadmill 22:30 [3] 2.25 mi (10:00 / mi) +25m 9:40 / mi
shoes: Hoka Challenger ATR

Swimming 29:37 [3] 1.37 km (21:36 / km)
weight:156.3lbs

1500y

Sunday Nov 20, 2016 #

9 AM

Orienteering race 2:28:34 [3] *** 18.64 km (7:58 / km) +263m 7:27 / km
spiked:31/31c shoes: Salomon XA black

Possum Trot. Nice day cool start but warming up.

Mass start ran well and clean . Thorns sharp in some places . Got 2 nd place.

Mass start : Andrei took off on a sprint and opened up a gap of 100m on every one else as he ran down the road. I found myself in a pack of about 6 of us (Tom Carr, Tom H , Mike Egl and I) forming up behind Andrei. Ran with this rough group through to 6 .. dropping 2 on the way and catching Andre at 6. Tom C and I parted ways at 6 ( I ran alone to the trail on the S and W. Caught up with Phil S (who had skipped 6) and ran with him to 7. I powered up off 7 with safe outside route to 8 (using fence corner as attackpoint, slower but easier running at edge of open) . Phil beat me to 8 by a few seconds then I left him behind.

#9-18 running with Mike E and Tom H close

#19 was running well so powered past Mike E when he stopped to tie shoe . Got 1st place for the split 18-19 . Dropped Tom H

#20 now 1 min ahead of Mike E who was just coming in sight of the water stop when I left

#21 (Mike E's skip) solid good running to 22 23, 24 , 25 all on my own
found a good river crossing (about 3" deep with rocks) and made skip #1 (26) and so straight to #27 and met up with Mike E (coming from 26) . Saw Tom Carr at 27 who going N out of the control towards 30? (which i thought was odd at the time and then it was explained later that he was skipping 28 and 29 a 2 consecutive skip - not allowed so a mispunch)

2nd skip for me and Mike E was the long out and back to 28, so Mike E and I ran together to 29 30 31 (where we caught and passed Joe Barrett)

I powered up for the last 2km (said hi as i passed MNOC Larry Mollan on the 1/2 possum trot) . Mike E went right and I went straight for 31 to 32 (i was 9 seconds faster) and now 24 seconds ahead .

Sprint to trail and through woods to river crossing and 33 (go control) now 30 seconds ahead of Mike E (who I saw crossing the river as I punched GO control) . Fast run in to finish in 2:28:37

Was a very good run, very thorny (vicious thorns that you could not ignore - shredded my tights that I put in garbage after the finish) Navigated well . Well hydrated with Camelback , Great temperature (I wore long sleeve shirt and long sleeve MNOC jersey and 35-45 deg F; no gloves , no hat ) .

Finished about 17 mins after Andre and about 8 mins behind Tom Carr . Got 2nd place (since Tom C did illegal 2 consecutive skip)

Podium pix at : https://www.facebook.com/MNOClub/posts/13432477256...

Average pace was 9:08/km average cadence 132 spm average stride 0.95m from Garmin Connect

Routegadget: http://www.ptoc.org/gadget/cgi-bin/reitti.cgi?act=...

LIfetime standings , now in 7th place at https://docs.google.com/spreadsheets/d/14CiFis9MKw...
C • senior citizens rule!...gre... 2

Possum Trot - Splits

Saturday Nov 19, 2016 #

Event: Possum Trot XVII
 
11 AM

Trail running warm up/down 10:40 [3] 0.83 mi (12:51 / mi) +29m 11:35 / mi
shoes: Salomon XA black

Warm up for sprint course

Orienteering race 18:37 [4] 3.2 km (5:49 / km) +45m 5:26 / km
spiked:14/14c shoes: Salomon XA black

OK prepossum sprint long at Kill Creek

Nice fun course. Sunny day
1 PM

Orienteering 12:00 [3] *** 1.8 km (6:40 / km)
spiked:10/10c shoes: Salomon XA black

Warm down run with Mike C , Tom L on short course with some video courtesy of Mike Eglinski

https://www.youtube.com/watch?v=lGtRfshClek&featur...


Long - Splits

Thursday Nov 17, 2016 #

9 AM

Trail running 21:53 [3] 3.77 km (5:49 / km) +12m 5:43 / km
shoes: Hoka Challenger ATR

11 AM

Swimming 26:05 [3] 1.28 km (20:23 / km)
weight:155.9lbs

800y alt fr and ba 1546
600y fr w fins 1019

Wednesday Nov 16, 2016 #

8 AM

Trail running 21:38 [3] 3.78 km (5:43 / km) +13m 5:38 / km
shoes: Hoka Challenger ATR

Road Biking (specialized roubaix) 30:10 [3] 7.44 mi (4:03 / mi) +52m 3:58 / mi

9 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:155.9lbs

4 PM

Orienteering 16:36 [3] 0.75 mi (22:08 / mi) +6m 21:34 / mi
spiked:2/2c

placing new O and N locations for Tamarack POC

Tuesday Nov 15, 2016 #

1 PM

Hiking 42:42 [1] 1.53 mi (27:55 / mi) +9m 27:24 / mi

afternoon hike at Tamarack for map updating

Sunday Nov 13, 2016 #

8 AM

Road Biking (specialized roubaix) 29:00 [3] 7.31 mi (3:58 / mi) +61m 3:52 / mi

9 AM

Swimming 28:21 [3] 1.47 km (19:21 / km)
weight:158lbs

800y alt ba and fr 1531
600y fr w fins 930
100y ba fins legs only 156
100y fr sprint 122
4 PM

Hiking 38:31 [2] 2.85 km (13:31 / km) +12m 13:15 / km

afternoon hike w Lori around KA

Friday Nov 11, 2016 #

Event: MNOC Veteran's Day Night-O
 
9 AM

Hiking 1:57:52 [2] 3.55 mi (33:14 / mi) +47m 31:55 / mi

walking on the Edgar property as part of the Kinnikinnick Land Trust annual inspection . Nice fall day . Checking the conservation easement . No real issues .

Trail running 33:13 [3] 2.78 mi (11:57 / mi) +65m 11:09 / mi

run on new hidden falls trail at S end of Kinnikinnick State park
7 PM

Orienteering 1:58:30 [3] *** 9.77 km (12:08 / km) +12m 12:03 / km
spiked:9/13c

all went well thorugh #5 thenstarted having headlamp issues so had to go to low power (which has very limited range). finding 6 was problematic since i got to the wrong marsh (about 50m to SE which looked very similar with my limited lighting (and the trail lights behind to the other marsh about 60m to the N). messed around with my failing light and then Reattacked a couple more times from the trail then finally got it and off to 7 (ok ) 8 ok 9 got badly caught in the buckthorn just W of it. 10 Ok , 11 (same as 6) was bad again with the poor light. 12 Ok, but caught badly in buckthron after , 13 Ok going in but light failed on way to 14 and so had to just head towards the lighted trail in the distance and jog back. So a DNF since it was past 90 mins

With poor lighting wasn't able to see the thick buckthorn areas and when got caught up in them it was not pleasant. Next time will take spare lighting system

Advanced Long - A - Splits

Thursday Nov 10, 2016 #

10 AM

Swimming 33:00 [3] 1.64 km (20:04 / km)
weight:155.2lbs

800 y alt ba and fr 1550
800y fr w fins 1309
100y ba w fins legs only 215
100y fr 122
12 PM

Road Biking (specialized roubaix) 1:25:01 [3] 21.12 mi (4:02 / mi) +178m 3:55 / mi

another warm sunny Nov day 65 deg F with a NW wind ~10mph
lunch in stillwater

Wednesday Nov 9, 2016 #

2 PM

Road Biking (specialized roubaix) 1:31:02 [3] 23.67 mi (3:51 / mi) +113m 3:47 / mi

to Hadley via Pine Springs then to Pine Point and back home via Pine Sprirngs . Nice sunny afternoon for ride. 1 pce litter on Hadley section

Tuesday Nov 8, 2016 #

9 AM

Road Biking (specialized roubaix) 29:52 [3] 7.43 mi (4:01 / mi) +62m 3:55 / mi

10 AM

Swimming 29:25 [3] 1.46 km (20:09 / km)
weight:155.9lbs

800 y (alt fr and ba) 1510
600y fr w fins 1038
100y ba fins only 225
100y fr sprint 125
4 PM

Trail running 21:22 [3] 3.78 km (5:39 / km) +11m 5:34 / km
shoes: Hoka Challenger ATR

easy jog at sunset

Sunday Nov 6, 2016 #

7 AM

Trail running 20:27 [3] 2.36 mi (8:40 / mi) +13m 8:31 / mi
shoes: Hoka Challenger ATR

cool sunny morning around 40 deg F ; very nice

Road Biking (specialized roubaix) 29:12 [3] 7.38 mi (3:57 / mi) +60m 3:52 / mi

to Y and back
9 AM

Swimming 26:33 [3] 1.28 km (20:45 / km)
weight:156.3lbs

600y (alt fr and ba) 1156

600y w fins 1020

100y ba fins legs only 220

100y fr sprint 129
11 AM

Road Biking (specialized roubaix) 1:44:32 [2] 11.37 mi (9:12 / mi) +31m 9:07 / mi

went to see the White Bear Rotary 10 mile run which Stephen B and Darryn K were running in . Had great chat with them and took some pix along the 1st 4 miles

Saturday Nov 5, 2016 #

11 AM

Kayaking 3:01:07 [3] 12.75 mi (14:12 / mi)

with Mike and Julia on the Snake from Cross lake dam (just E of Pine City) to the St Croix . beautif sunny day and warm at 70 deg F .

Snake river was at 3.58 ' (Ok range in guide is 3.3 to 6.3 ; gage is about 1/4 mile downstream of the dam) and flow was 475 cfs . Nice level with a few bumps along the way and some splashes over into the cockpit in the standing waves . (last trip in 2005 was high water with flow at 1800 cfs)

The gradient of this section is stated as 10 ft /mile but it is 8.2 ' per mile for first 3 miles then fairly flat , the ~13' per mile for last 5 miles (mp 7 - 12.7).

Friday Nov 4, 2016 #

3 PM

Hiking 40:00 [2] 2.0 mi (20:00 / mi)

hiking around KA w/Lori and walk to park w/J . Very warm late fall day

Thursday Nov 3, 2016 #

9 AM

Trail running 21:53 [3] 3.77 km (5:49 / km) +12m 5:43 / km
shoes: Hoka Challenger ATR

warm sunny morning around 48 deg ; they have started work on the new trail base in KA

Road Biking (specialized roubaix) 1:02:00 [3] 14.2 mi (4:22 / mi) +88m 4:17 / mi

biked to the Y ; got changed then they closed the pool . so went for bike ride through N St Paul and along the gateway (with litter patrol pick up for Hadley - hwy 36) to hwy 12 and home via downtown Mahtomedi

Wednesday Nov 2, 2016 #

11 AM

Swimming 35:00 [3] 1.74 km (20:09 / km)
weight:156.3lbs

800y alt fr and ba (1559)
1000y fr w fins 1645
100 y ba

Tuesday Nov 1, 2016 #

11 AM

Road Biking (specialized roubaix) 2:15:48 [3] 33.02 mi (4:07 / mi) +264m 4:01 / mi

Nice warm fall day (60 degrees) so went for long bike ride out to Sq Lake and back via Stillwater (lunch)

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