Training Log Archive: irihardingIn the 31 days ending Aug 31, 2010:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||
Sunday Aug 29, 2010 #
9 AM
Orienteering (setting, vetting) 4:20:00 [3] *** 14.0 km (18:34 / km) +300m 16:46 / km
spiked:9/10c shoes: Salomon wings bright green
taping at Jay Cooke
Saturday Aug 28, 2010 #
6 PM
Swimming 21:00 [3] 1.0 km (21:00 / km)
evening cruise : 500 m fr 0940, 200m br, 300m fr
Friday Aug 27, 2010 #
10 AM
Kayaking 3:30:00 [2] 15.3 mi (13:44 / mi)
Took day off work to get a long kayak in with the St Croix high and a nice day- Norway Pt - Hwy 70 via Kettle Sloughs . River was very high and running fast (6.00 ft level , 4000 cfs at USGS gage 05336000 vs mean of 1520 cfs for this date, a record for 50 yrs for this date).
Shipped some water in the kettle rapids since didn't bother with spray skirt .
Very few people about . Strong S wind slowed things down .
Shipped some water in the kettle rapids since didn't bother with spray skirt .
Very few people about . Strong S wind slowed things down .
3 PM
Road Biking 1:10:00 [2] 17.0 mi (4:07 / mi)
bike kayak shuttle
4 PM
Trail running 10:00 [3] 0.8 mi (12:30 / mi)
shoes: Salomon wings bright green
trail run : rather buggy in woods so turned round and went back . Lots of dragonflies in open areas by river, so all the bugs were hiding in the woods waiting for meal (me).
Wednesday Aug 25, 2010 #
7 AM
Balance ball work out (lower body) 20:00 [1]
muscle specific exercises (L shoulder) 5:00 [2]
(20 @5, 10 @ 10, 5 @ 20) for 45 deg lift and arm curls
12 PM
Hiking 35:00 [2] 3.3 km (10:36 / km)
shoes: Salomon wings bright green
lunchtime walk at Battle Creek
Tuesday Aug 24, 2010 #
6 PM
Kayaking 1:25:00 [3] 5.0 mi (17:00 / mi)
OTNT at Calhoun beach - Lake of Isles - Brownie and back with the gang on a very nice summer evening with a light breeze. Hang out at Old Chic after
Sunday Aug 22, 2010 #
2 PM
Kayaking 2:20:00 [2] 9.0 mi (15:33 / mi)
Kayaking the Kinni with L. 98 cfs flow 9.85ft on the gage at cty rd F; it was quite zippy; lots of action in the rapids. There was evidence everywhere of big flood sometime very recently because all the vegetation up to 2 - 3 feet above the current level was flatttened , and lots of major erosion and rearrangement of sand banks/rock piles etc .
Looking at the data ; on Aug 11th there was 2.5" of rain and a peak flow of 5000 cfs (plus a whole day of 2000 cfs+ , with gage of 18' ) so 50 x flow and 10' higher .. that would have been a sight to see.
Lots of newly undermined trees in the river giving many strainers on the outside of bends .Both got hung up in one minor one ; L capsized once without incident . Warm day but nice swimming in the cool water.
Looking at the data ; on Aug 11th there was 2.5" of rain and a peak flow of 5000 cfs (plus a whole day of 2000 cfs+ , with gage of 18' ) so 50 x flow and 10' higher .. that would have been a sight to see.
Lots of newly undermined trees in the river giving many strainers on the outside of bends .Both got hung up in one minor one ; L capsized once without incident . Warm day but nice swimming in the cool water.
4 PM
Road Biking 50:00 [2] 9.0 mi (5:33 / mi) +100m 5:22 / mi
bike shuttle from cty rd F back to River Falls with L
Saturday Aug 21, 2010 #
8 AM
Orienteering (vetting) 5:15:00 [3] 14.0 km (22:30 / km) +300m 20:19 / km
spiked:10/11c
vetting for wild 24 hr . wet underfoot from all the heavy rain on Fri. Loop 1 1hr 30, loop 2 2 hr loop 3 1 hr 45
Friday Aug 20, 2010 #
12 PM
Swimming 21:00 [3] 1.0 km (21:00 / km)
lunchtime cruise swim 500m fr (942), 200m br , 300m fr at ShoreviewY
Sunday Aug 15, 2010 #
9 AM
Orienteering 50:00 [2] *** 6.0 km (8:20 / km)
spiked:3/3c shoes: Salomon wings bright green
control retrieval at Cheq Rock lake . SE controls
11 AM
Trail running 25:00 [3] 3.0 km (8:20 / km)
shoes: Salomon wings bright green
trail running around Rock lake trails trying to connect with others doing retrieval
Saturday Aug 14, 2010 #
Event: MNOC Rogaine Chequamegon NF
9 AM
Orienteering race 5:35:00 ***
spiked:22/23c
MNOC 6 hr rogaine at Rock lake area in Chequamecon Nat Forest . We had a remote start/finish about 2 miles S of cty rd M on rock lake rd. Very nice terrain , a fair number of trails and old roads but lots of open spaces and complex terrain between them. It was warm and humid. Took 2 E caps the day before, 2 at breakfast , and 4 during event and had no cramp issues.
JJ and I set a conservative pace so as to avoid overheating and hitting the wall later on . Navigated well except for one control 104 which we were close but not reading the terrain well so went back to trail ( 5 - 10 mins error) .
We finished with 23 points out of the 26 in 5 hr 35 min for a 2nd place in coed division (oops - correction - same sex division) and 4th overall (behind Gear Junkie and Andrei, Mollie and Justin, who swept in ~ 5hr 20 min and Pete W 25 pts in ~5 hr 39min ).
Great event ... thanks MCarl and JB !
sequence: 106,102,103,104,126,111,112,118,124,125,122,123,121,119,114,115,117,116,110,108,109,101 omitted 113,107,120
JJ and I set a conservative pace so as to avoid overheating and hitting the wall later on . Navigated well except for one control 104 which we were close but not reading the terrain well so went back to trail ( 5 - 10 mins error) .
We finished with 23 points out of the 26 in 5 hr 35 min for a 2nd place in coed division (oops - correction - same sex division) and 4th overall (behind Gear Junkie and Andrei, Mollie and Justin, who swept in ~ 5hr 20 min and Pete W 25 pts in ~5 hr 39min ).
Great event ... thanks MCarl and JB !
sequence: 106,102,103,104,126,111,112,118,124,125,122,123,121,119,114,115,117,116,110,108,109,101 omitted 113,107,120
Friday Aug 13, 2010 #
4 PM
Mtn Biking 55:00 [3] 8.0 mi (6:52 / mi) +80m 6:40 / mi
with Andrei K at Cable on the way to MNOC 6hr rogaine.
We stopped at the N End ski hut and did the section of the single track Ojibwe trail round clockwise to the forest road on the S before bailing out and back via forest raod due to time and approaching bad weather.
Trail was a little overgrown in places but still a lot of fun.
Had nice pizza in Cable before moving on to our campsite at L Namakagon in the pouring rain.
We stopped at the N End ski hut and did the section of the single track Ojibwe trail round clockwise to the forest road on the S before bailing out and back via forest raod due to time and approaching bad weather.
Trail was a little overgrown in places but still a lot of fun.
Had nice pizza in Cable before moving on to our campsite at L Namakagon in the pouring rain.
Thursday Aug 12, 2010 #
7 AM
Trail running 15:00 [3] 2.8 km (5:21 / km) +40m 5:00 / km
shoes: Salomon wings bright green
warm and humid out...KA loop before breakfast
Saturday Aug 7, 2010 #
6 AM
7 AM
Swimming race (open water) 1:11:54 [4] 2.1 mi (34:14 / mi)
Bayfield - La Pointe open water Lake Superior swim w/ Lori
7:20 am start with very light chop on the 68 deg F water. The wet suit kept me dry between the upper calves and chest for about the first 50meters! It seemed like a big bubble of air was trapped and so I had amazing bouyancy.
Maintained a steady conservative pace with direct line navigation (the bouys every 1/3 mile had drifted about 150- 200 m S) ; had a twinge of cramp at 2/3 mile so switched to breastroke for about 50m , same again at 1 2/3 miles . L Shoulder started to ache at about 1 mile and was sore on Sat evening , but seems OK again 24 hrs later with some ibuprof
Wave chop increased for 2nd half to about 6" but had no problems. Picked up the pace for the last 300m to burn off a couple of folks who had caught up with me . Had some reserve left in the tank at the finish and felt good.
Time : 1:11:53 for 12th / 34 in M50-59 division, 75th out of 153 in males
Lori also swam and had a 2 min faster time than last year with 1:20:06 and 10th /24 in F50-59, 72nd/130 in Female division.
Walked into La Pointe for breakfast and rode the ferry back to the mainland. A very well organized and fun event !
7:20 am start with very light chop on the 68 deg F water. The wet suit kept me dry between the upper calves and chest for about the first 50meters! It seemed like a big bubble of air was trapped and so I had amazing bouyancy.
Maintained a steady conservative pace with direct line navigation (the bouys every 1/3 mile had drifted about 150- 200 m S) ; had a twinge of cramp at 2/3 mile so switched to breastroke for about 50m , same again at 1 2/3 miles . L Shoulder started to ache at about 1 mile and was sore on Sat evening , but seems OK again 24 hrs later with some ibuprof
Wave chop increased for 2nd half to about 6" but had no problems. Picked up the pace for the last 300m to burn off a couple of folks who had caught up with me . Had some reserve left in the tank at the finish and felt good.
Time : 1:11:53 for 12th / 34 in M50-59 division, 75th out of 153 in males
Lori also swam and had a 2 min faster time than last year with 1:20:06 and 10th /24 in F50-59, 72nd/130 in Female division.
Walked into La Pointe for breakfast and rode the ferry back to the mainland. A very well organized and fun event !
Friday Aug 6, 2010 #
8 AM
Hiking 15:00 [1] 0.75 mi (20:00 / mi)
walking on beach at Raspberry island
9 AM
Note
Sailing
Raspberry island - N side of Oak - to S spit of Oak (swim and lunch) and back to Port Superior.
Nice sail with light breezes for first section then wind died and so motorsailed.
Raspberry island - N side of Oak - to S spit of Oak (swim and lunch) and back to Port Superior.
Nice sail with light breezes for first section then wind died and so motorsailed.
Thursday Aug 5, 2010 #
8 AM
Hiking 30:00 [2] 2.0 mi (15:00 / mi)
Hike of Julian Bay with L
10 AM
Note
Sail to Raspberry isl (E Sandspit) ... strong W winds took southerly route and to N side of Oak
1 PM
Hiking 30:00 [2] 1.6 mi (18:45 / mi)
Raspberry Isl from E sandspit to lighthouse and back
Wednesday Aug 4, 2010 #
7 AM
Hiking 20:00 [1] 1.0 mi (20:00 / mi)
hike along beach w/ L on E side of Cat Island - beautiful sand
9 AM
Note
sail to Outer Island - nice downwind sail in strengthening W breezes
11 AM
Hiking 30:00 [1] 1.5 mi (20:00 / mi)
hike along sand spit on S end of Outer w/L - only people on the island
1 PM
Note
Swimming
Lots of short refreshing swims in the lake during the day - warm and a little muggy
Sailing
Sail to Julian Bay from Outer- close hauled 2 tacks
Lots of short refreshing swims in the lake during the day - warm and a little muggy
Sailing
Sail to Julian Bay from Outer- close hauled 2 tacks
4 PM
Hiking 2:00:00 [2] 5.0 mi (24:00 / mi)
Hike w/ L on Tembolo Trail to Presque Isle bay and back along the singing sands of Julian Bay. Got soaked in short but heavy rainshower
Tuesday Aug 3, 2010 #
Note
Sailing
Black River Harbor , MI to N side of Outer Island and then to Cat (NE side) .
Beautiful sail 35 miles on a broad reach with 10 - 15 knot breeze from W. Stopped at very small rocky cove on NE side of Outer for lunch and swim (water at 70 deg F - great swimming), Had interesting time getting the anchor out from under rock it jammed in. 3' seas on N side of outer
Black River Harbor , MI to N side of Outer Island and then to Cat (NE side) .
Beautiful sail 35 miles on a broad reach with 10 - 15 knot breeze from W. Stopped at very small rocky cove on NE side of Outer for lunch and swim (water at 70 deg F - great swimming), Had interesting time getting the anchor out from under rock it jammed in. 3' seas on N side of outer
Swimming 5:00 [2] 0.2 km (25:00 / km)
10 laps around boat ! getting used to waves and L Superior open water swimming
7 AM
Trail running 35:00 [3] 2.5 mi (14:00 / mi)
early morning beach run at Bl River Hrbr
8 AM
Hiking 40:00 [2] 1.5 mi (26:40 / mi) +50m 24:10 / mi
hike up to Rainbow falls on E side and back to boat
Monday Aug 2, 2010 #
4 PM
Hiking 1:45:00 [3] 7.0 mi (15:00 / mi) +200m 13:47 / mi
Sailed from Bayfield 35 miles over to Black River Harbor . Hiked up to see all the falls on the Black River which was very high due to the 1.5 to 2" of rain the night before . All the falls were in full flood and deafening - an awesome sight.
10 PM
Hiking 30:00 [1] 1.5 mi (20:00 / mi)
night time hike along beach for star gazing