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Training Log Archive: iriharding

In the 31 days ending May 31, 2012:

	activity	#	time	miles		km		+m
	Swimming	16	7:09:35	13.3	(32:18)	21.4	(20:04)
	Hiking	3	4:40:02	8.08	(34:40)	13.0	(21:32)	346
	Orienteering	3	3:10:57	9.64	(19:48)	15.52	(12:18)	132	28 /	30c	93%
	Kayaking	1	2:10:00	8.4	(15:29)	13.52	(9:37)
	Misc Outdoor activities ( sailing , etc)	2	1:57:31	3.46		5.57		37
	muscle specific exercises	2	45:00
	Trail running	1	16:18	1.64	(9:57)	2.64	(6:11)	10
	Total	28	20:09:23	44.52		71.64		525	28 /	30c	93%
	[1-5]	27	19:41:52
averages - weight:154.5lbs

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Thursday May 31, 2012 #

6 PM

Swimming 31:00 [3] 1.6 km (19:22 / km)

Swim after work at shoreview y outdoor pool. Nobody else there. Very nice sunny dry evening

200m br warm up
1000m fr w/fins 1726
2x100m fr sprints 143 145
200m br warmdown

Monday May 28, 2012 #

7 AM

Swimming 39:30 2.0 km (19:45 / km)

3 x (100m br + 100m ba + 100m fr) warm up

500m fr w/fins (153,140,146,149,140 = 848)
500m fr w/fins (140,147,145,147,135 = 834)
100m warmdown

Sunday May 27, 2012 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:154.5lbs

3 x (100m br + 100m ba +100m fr) to warm up\
1000m fr with fins (143,151,152,154,157,154,156,153,152,152 = 1847
100 m warm down

10 AM

Kayaking 2:10:00 [3] 8.4 mi (15:29 / mi)

Sunrise Ferry Landing - St Croix was very high - the turnaround for the boat landing was under water. River was flowing fast , paddled upstream to camp site at mp76 (4.2 miles 1 hr 35 mins) then came back in 35mins .

C • Sounds like a good upper body workout! 3

4 PM

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

Saturday May 26, 2012 #

7 AM

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

@ Shoreview outdoor pool on 1st day open for summer

200m br warm up 1600 m fr w/fins (2930) 200m br 200m fr

Friday May 25, 2012 #

6 AM

Trail running 16:18 [3] 2.64 km (6:11 / km) +10m 6:04 / km
shoes: Salomon wings black

early morning run through KAbbott

7 AM

Swimming 30:00 [3] 1.5 km (20:00 / km)

200 y br warm up; 1000 y fr w/fins, 200y ba, 50 fly, 50 ba, 100 br 100 fr

Thursday May 24, 2012 #

7 AM

muscle specific exercises 25:00 [2]

stretching and leg PT stuff

Wednesday May 23, 2012 #

1 PM

Swimming 42:00 [3] 2.2 km (19:05 / km)

200m br 1200m fr w/fins 200m br 200m ba 400m fr

Sunday May 20, 2012 #

8 AM

Swimming 37:00 [3] 1.6 km (23:07 / km)

Easy cruise 6x (100y br + 100y ba + 100y fr)

Saturday May 19, 2012 #

Event: MNOC - Mille Lacs Kathio State Park

11 AM

Orienteering 1:30:48 [3] *** 7.8 km (11:38 / km) +85m 11:02 / km
spiked:14/15c shoes: Inov Oroc 340 - yellow

MNOC Mille Lacs Kathio - Red - new map on E side of road - very few trails lots of contour detail. Nice challenging course set by Pete W with controls located on far side of features. Ran conservatively , quite warm weather. Started Garmin after control 1 . Stayed on map most of the time (except for a moment of nervousness just after 6 when I hadn't come across the trail - 3min lost in making sure I was on map). Typically stayed on str line and marsh hopped. Actual distance 9.5 km

1 PM

Orienteering race 46:35 [3] *** 3.8 km (12:16 / km) +17m 11:59 / km
spiked:10/11c shoes: Inov Oroc 340 - yellow

MNOC MIlle Lacs Kathio Brown 3.8km course (actual 4.674km) 1st 2 controls the same as red . #4 a little wide Feeling a little tired by the end.

3 PM

Orienteering (control retrieval) 53:34 [2] *** 3.92 km (13:40 / km) +30m 13:10 / km
spiked:4/4c shoes: Inov Oroc 340 - yellow

control retrieval in the SE section ... bugs were out in force by this stage

Brown - Splits

Red - Splits

Wednesday May 16, 2012 #

7 AM

Swimming 22:00 [3] 1.1 km (20:00 / km)

Beijing hotel pool

10 AM

Hiking 3:12:36 [3] 4.85 km (39:42 / km) +346m 29:16 / km

Hiking a wild and unrestored section of the Great Wall with Liu. This section is officially closed to the public. By and large the wall is pretty well complete with a few bits missing .

Some sections were class II to III scrambling especially a section called Heaven's Ladder. Going up steep sections was much easier than going down some of the crumbling stonework . We had one section of 50' vertical we had to traverse around, then get back onto the wall again which required good routefinding . Back home tomorrow..

5 PM

muscle specific exercises (l knee PT and stretching) 20:00 [2]

Tuesday May 15, 2012 #

7 AM

Swimming 22:00 [3] 1.1 km (20:00 / km)

Beijing hotel pool

Sunday May 13, 2012 #

3 PM

Misc Outdoor activities ( sailing , etc) 27:31 [0] 3.46 mi (7:57 / mi) +37m 7:42 / mi

checking out some awesome terrain here in W China . would be awesome for an AR hundreds of miles of rugged terrain but very little water. part of work trip to mining location. Lots of dust devils as the sun heated up the desert ...

Saturday May 12, 2012 #

6 AM

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

Swim at really nice pool at hotel in Beijing before meeting and flight to urumchi

6 PM

Hiking 27:26 [1] 1.71 km (16:00 / km)

hiking around streets by hotel in Korla, Xingiang Region, western China.

Nice view of the snowy peaks on the flight from Urumchi once we were above the dust storms. Lower down visibility is 1 mile or so .

Friday May 11, 2012 #

7 AM

Swimming 22:00 [3] 1.1 km (20:00 / km)

Last day in Shanghai morning swim . Off to Beijing this afternoon and then Urumqi in the west on Saturday

Thursday May 10, 2012 #

7 AM

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

lots of laps of the Hotel Jianguo pool

Wednesday May 9, 2012 #

7 AM

Swimming 12:00 [3] 0.6 km (20:00 / km)

Tuesday May 8, 2012 #

7 AM

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

quick swim before breakfast at hotel in Shanghai

C • Point to LaPointe 10

Sunday May 6, 2012 #

7 AM

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

Lots of laps at the hotel in Shanghai to make up for sitting in plane all day fri/sat

C • Work Trip? 2

10 AM

Hiking 1:00:00 [1] 4.0 mi (15:00 / mi)

wlaking along the bund in downtown Shanghai

Saturday May 5, 2012 #

Event: MNOC - Afton State Park

Friday May 4, 2012 #

11 AM

Swimming 23:05 [3] 1.1 km (20:59 / km)

Quick swim at Y on way home from work before going off to the airport for 13 hr flight to Shanghai . Got to get some exercise today!

4 x (100y br+ 100y ba+ 100y fr)

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