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Training Log Archive: iriharding

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Kayaking3 10:58:31 40.49(16:16) 65.16(10:06)
  Road Biking11 8:09:36 116.1(4:13) 186.85(2:37) 8615 /5c100%
  Swimming13 7:41:00 13.78(33:28) 22.17(20:47)
  Misc Outdoor activities ( sailing , etc)6 6:35:00
  Trail running5 2:56:40 17.07(10:21) 27.47(6:26) 215
  Hiking4 2:23:04 6.41(22:19) 10.31(13:52) 103
  Orienteering4 2:20:14 11.19(12:32) 18.01(7:47) 8130 /32c93%
  Mtn Biking2 2:15:06 20.28(6:40) 32.64(4:08) 167
  Canoeing1 43:15 2.76(15:39) 4.45(9:44)1 /1c100%
  MTB O1 31:58 2.92(10:58) 4.69(6:49) 436 /6c100%
  Total43 44:34:24 231.0 371.76 147042 /44c95%
averages - weight:158.2lbs

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Monday May 30, 2016 #

8 AM

Road Biking (specialized roubaix) 1:50:00 [3] 22.0 mi (5:00 / mi) +195m 4:52 / mi

bike to Stillwater on very nice morning with Lori for iced coffee and breakfast sandwich , plus ride along water front )lower level just submerged). Took it easy . messed up strava recording on way there so no log for that direction
12 PM

Swimming 26:00 [3] 1.2 km (21:40 / km)

mix of backstroke , breastroke and free style as traffic in the lane (shared ) allowed. Easy swim

Sunday May 29, 2016 #

10 AM

Trail running 20:48 [3] 3.81 km (5:27 / km) +24m 5:17 / km
shoes: New Bal

cool humid morning after rain
11 AM

Swimming 42:53 [3] 2.2 km (19:30 / km)

Shoreview Y outdoor pool with L
1600m fr w/fins (140,156,142,148,150,152,147,153,153,150,157,154,159,154,158,155: 2955
2 min recovery : 200m fr 145,203 100m br 233 100m fr 157 100m br 234, 100m fr155
4 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 45:00 [3]

Saturday May 28, 2016 #

7 AM

Road Biking (specialized roubaix) 1:14:23 [3] 20.88 mi (3:34 / mi) +200m 3:28 / mi

early ride to Stillwater and iced mocha at coffee shop.

100% humidity 59 deg F so damp out. Bunch of runners on trail for stillwater half marathon and 5k. No problem except the 5k folks (waiting there start were all sitting on the asphalt trail ) and the aid station was set up right by jamaca road crossing causing congestion right at a rather dangerous spot
6 PM

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

NW Y outdoor pool w/ L on way back from Mpls

Friday May 27, 2016 #

8 AM

Swimming 40:00 [3] 1.83 km (21:55 / km)
weight:157.6lbs

easy cruise (300y x br,ba , 400 y fr) , 800y free, 200y cooldown to allow for recovery from 10k on wed and long day on Thursday

Thursday May 26, 2016 #

11 AM

Kayaking 3:45:00 [2] 14.5 mi (15:31 / mi)

Snake River from Ford Township bridge to hwy 3 . This was the section Lori and I tried last year and had to bail due to low water . The rain on Wed put the river up about 8" so decided to give it a go

River was at 1.7' on the Ford township bridge gage and level of 935.7 old datum) (new datum add 73' 1008.7) at hwy 3 (0.5' or 6 inches above the previous trip) and 232 cfs at Mora. River was at an Ok level and I never had to get out and hike .Did hang up a few times and had to pick good lines through the small boulder sections . No big waves just tricky making sure that you didn't get stuck on a pesky rock . So this would be about the minimum level . At higher flows it should be very nice fun.


The river is a sequence of pool and drop sections (longer pools at the lower part). Had the river to myself . A few cabins along the way but otherwise undeveloped state forest

Stopped at the old dam/campsite for snack and swim (water warmish) then lunch later . 14 miles took me 3hr 45 of travel time. Beautiful sunny day. Took the Dagger 11.5
4 PM

Mtn Biking (trek rockhopper) 1:35:06 [3] 14.28 mi (6:40 / mi) +167m 6:26 / mi

Kayak shuttle from hwy 3 along the quiet gravel county roads back to the kayak put in. Decided to explore the state forest a little on trail going into the woods . Did a 3 km trip down the trail and then turned back since it was getting late

Wednesday May 25, 2016 #

6 PM

Trail running race 55:48 [3] 10.04 km (5:33 / km) +90m 5:19 / km
shoes: Salomon XA black

Endless Summer Trail race 10k at Lebanon Hills out of Jensen Lake .

http://www.estrs.com/

Great event for a wed evening which was warm and humid. 400 runners . Tried to go at good steady pace and felt good all way round (2 laps).

Molly, Pete W, Phil W, Kari B, Brian D were there running. Also met Tim Quinn from 3M and Richarc Chin which was nice . Phil S and Corey were there but not running. Great beer and pizza at the finish . Very pleasant way to spend evening .
C • Sandbagger!......I knew you... 4

Sunday May 22, 2016 #

7 AM

Road Biking (specialized roubaix) 29:21 [3] 7.33 mi (4:00 / mi) +57m 3:55 / mi

8 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)
weight:158.3lbs

300 br, 300, ba, 400fr 2014
500 w fins 138,138,135,137,133
100y legs only
100fr / 100 br alternates (2x) 132,220,133, 209
11 AM

Trail running 20:43 [4] 2.35 mi (8:49 / mi) +24m 8:33 / mi
shoes: Salomon XA black

12 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 50:00 [3]

Saturday May 21, 2016 #

2 PM

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

biking with Dan and Mike from Dan's house to mtn bike trail at Elm Creek and back on roads and blacktop trails

Mtn Biking 40:00 [3] 6.0 mi (6:40 / mi)

elm creek trail from N trail head to "37" on the intermediate trail . Nice mtn biking single track . Need to go back sometime and complete the whole thing

Wednesday May 18, 2016 #

7 AM

Road Biking (trek rockhopper) 31:48 [3] 7.41 mi (4:17 / mi) +59m 4:11 / mi

8 AM

Swimming 36:20 intensity: (31:00 @3) + (5:20 @4) 1.74 km (20:55 / km)
weight:158lbs

300y br 300y ba 400 y fr warm up 2030
100y fr w fins alt fast and slow starting (220 - 120 split)
120,220,116,224,117,220,118,220
100 y cool down
9 AM

Trail running 21:58 [3] 2.34 mi (9:23 / mi) +13m 9:14 / mi
shoes: Salomon XA black

nice cool sunny morning to complete the bike swim bike run tri

Sunday May 15, 2016 #

7 AM

Swimming 36:00 intensity: (32:00 @3) + (4:00 @4) 1.73 km (20:52 / km)
weight:157.9lbs

300y br 300y ba 400y free
200y legs only
100y fast 100y slow alternate (3 sets) 118,200,120,200,119
100 y cool down
1 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing and yardwork) 1:00:00 [3]

5 PM

Hiking 20:00 [1] 1.0 mi (20:00 / mi)

walk out to dinner w Lori

Saturday May 14, 2016 #

Event: MNOC AR Tune-Up
 
10 AM

Orienteering race 19:28 [3] ** 3.01 km (6:28 / km) +18m 6:16 / km
ahr:169 max:178 spiked:6/6c shoes: Salomon XA black

MNOC AR TUNE UP 2016 leg 1 - 6 control points in Wakanda park in Menomonie to start. Team mate Phil S and my Garmin picked up his HR
(started Garmin about 400 m from start)
Team Couch Slugs in the splits

Canoeing race 43:15 [3] *** 4.45 km (9:44 / km)
ahr:152 max:174 spiked:1/1c

Canoeing on Lake Menomen W side as leg 2 of the AR tune up . We elected to only pick up CP7 (required to be done by canoe) and do CP8 and CP( on the bike . We estimated we would save about 5 minutes by this approach and had fastest canoe leg time and we were irst off the water
11 AM

Road Biking (trek rockhopper) 37:52 [3] * 6.7 mi (5:39 / mi) +51m 5:31 / mi
ahr:165 max:175 spiked:4/4c

after the canoe leg there was a team challenge involving frisbee golf (one hole) ; arms were tired and hands cold so we were all pretty bad at it . We scored 7 for a 120 yd hole

Then on the bikes to pick up CP8 and CP9 on the lake edge and then round S side of lake to Menomin park

MTB O (trek rockhopper) 31:58 [3] ** 4.69 km (6:49 / km) +43m 6:31 / km
ahr:160 max:176 spiked:6/6c

MTB O leg in Menomin park. A nice trail network and mix of single track and ski trails all in an interesting area of woods, prairie on E side of lake Menomin
12 PM

Orienteering 37:56 [3] *** 4.25 km (8:56 / km) +41m 8:31 / km
ahr:165 max:175 spiked:10/10c shoes: Salomon XA black

score O on foot in Menomin park : had to do mtb O controls (6) plus 4 more new ones . Nice park and some good score O route challenge

Road Biking (trek rock hopper) 15:39 [3] *** 3.42 mi (4:35 / mi) +5m 4:34 / mi
ahr:161 max:173 spiked:1/1c

Bike to finish of the AR tune up . Past 3M Menomonie were did a lot of projects in the 1980's

AR tune up - Splits

Friday May 13, 2016 #

11 AM

Swimming 34:02 [3] 1.74 km (19:36 / km)

1000y free easy cruise 147,154,151,153,152,153,152,151,150,150
800y w fins 135,141,142,143,143,141,140,136

Thursday May 12, 2016 #

11 AM

Hiking (trail mapping) 45:15 [1] 1.72 mi (26:19 / mi) +38m 24:37 / mi
shoes: Salomon XA black

mapping trails etc at Bertram Chain of Lakes for MNOC

Hiking 42:03 [3] 1.81 mi (23:13 / mi) +23m 22:21 / mi

Trail running 57:23 [3] 3.77 mi (15:13 / mi) +65m 14:27 / mi
shoes: Salomon XA black

Trail run/jog/walk of tarils on E side of Bertram for MNOC AR mapping

Wednesday May 11, 2016 #

9 AM

Road Biking (trek rockhopper) 31:50 [3] 7.44 mi (4:17 / mi) +59m 4:11 / mi

10 AM

Swimming 37:49 intensity: (31:49 @3) + (6:00 @4) 1.83 km (20:43 / km)
weight:158.8lbs

300y br, 300y ba, 400y fr warm up . 219,219,223;202,208;210; 150,149,146,142
200y ba legs only w fins
800y (alt fast, slow w fins ) 121,151,124,156,124,156,125,156

Tuesday May 10, 2016 #

10 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)

300y br , 300y ba, 400y fr 227,224,223: 202,205,207;147,148,150,143 warmup
800 fr w fins 136,142, 144,138,143,143,141,137
100y ba fins only
100y fr

Monday May 9, 2016 #

10 AM

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

digging, hauling timbers , placing timbers for terracing in yard

Sunday May 8, 2016 #

7 AM

Swimming 34:43 [3] 1.63 km (21:22 / km)
weight:158.5lbs

300y br 300y ba 300 y fr warm up (221,220,222; 200,207,207; 149,150,152)
100y back legs only w fins
800y fr w/fins easy cruise 140, 143,144,143,146,140,134,130

2 PM

Misc Outdoor activities ( sailing , etc) (lawn mwoing - dirt moving) 1:30:00 [2]

mowing the lawn then moving the last 2 cubic yards of topsoil that was delivered and had to be distributed around the yard by wheelbarrow

Saturday May 7, 2016 #

Event: MNOC Cleary Lake Regional Park
 
1 PM

Orienteering 1:04:50 [4] *** 5.44 mi (11:55 / mi) +22m 11:46 / mi
spiked:13/15c shoes: Salomon XA black

MNOC Cleary meet - Red course 6.88k

Perfect temperature and sunny day . Course set by Julie M and vetted by Pete W. Had a good run with only 50 seconds of mistakes - a little wide at #4 and #6 , confused slightly by veg and campsites not on map at #15. Vegetation was mostly leafed out ; the edges of old fields/veg boundaries were not as well defined as the map seems to indicate ( a common problem in these parks that are reclaimed farmland)

Red Course was Ok ; some nice legs 3-4-5-6 and 10 - 11; a little orange like, and 2 long "in and out the same way" controls (#9 and #14 ) which could have easily been resolved by adding a turning control at 500 m away in both cases . #7 and #8 were both White/ yellow controls and didn't seem to add anything to the course.



C • red 3
4 PM

Orienteering (cotnrol retrieval) 18:00 [3] *** 2.0 km (9:00 / km)
spiked:1/1c

run to control 224 and back searching for missing epunch box without success

Red - Splits

Friday May 6, 2016 #

11 AM

Road Biking 49:10 [3] 12.52 mi (3:56 / mi) +117m 3:49 / mi

kayak bike shuttle- first 10.25 miles on very quiet blacktop roads - saw only 3 cars . last 2.25 miles on gravel. alternate would be to go 8.5 miles (E then N) on gravel and sandy forest roads

Kayaking 3:28:00 [3] 12.67 mi (16:25 / mi)

Eau Claire river section 1- from Hamilton Falls (on N fork) 7.0 miles to confluence with S fork then 5.6 miles to Cty rd G Troubled waters bridge.
Warm sunny spring day with temperatures climbing in to mid to upper 80's . Took 11.5' dagger kayak

Very remote area and quiet (ATV activity may pick up after May 15 trail opening for Eau Clair cty).As per guidebook (Paddling S Wisc) Put in right below Hamilton Falls (a 3' drop - could possibly go over it) and headed S on the N fork . No flow gage for this river but it was at a nice level ( a few scrapes and bumps of the bottom and a few times had to push of rocks when I got stuck- no hike a kayak though) . (For reference the Black river at Neillsvillle (closest USGS gage in next watershed over was at 415 cfs; last rains were about 10 days ago, E fork of Black River was at 892.4)


The N fork of the eau claire is a lively river about 40' wide and many turns , riffles and some challenging boulder gardens (classI-II) . Seemed to go with flattish section (~200 yards) then boulder garden / drop alternating. Saw one group of kayakers (3) putting in at Chaney road bridge, and heard one ATV in distance but no one else about. Chaney road bridge section of rapids was fun (class II) . Gradient looked to be about 6' per mile. A few trees in the water in the 1/2 mile leading to the confluence with the S fork but no real dangerous strainers. Stopped for lunch at the confluence (paddled about 30 meters up the S fork ). Water was warm enough and air hot enough to need cooling off swims

Combined river was wider (~60-80 feet ) and almost as remote feeling. Lots of kingfishers about . It was more pool (1 mile or so) then drop with rock garden (repeat) type river. Gradient around 2.8 feet/mile . Some good class II rapids with hidden boulders to be avoided . Yellow banks (about 50' high sand banks ) were impressive, followed by a couple of houses with view of river then wilderness again til the county rd G bridge. (took out ~ 75 meters upstream R at new take out beach type area )

Total 12.7 miles with bike shuttle of 12.5 miles so good ratio !

A good new river on the list, but it wouldn't be so enjoyable at much lower levels (rock gardens would become hike a kayak)

Thursday May 5, 2016 #

2 PM

Misc Outdoor activities ( sailing , etc) (Landscaping ) 1:30:00 [2]

Hauling dirt, digging and hauling landscape timbers . Putting in 2 more terrace levels in the garden

Wednesday May 4, 2016 #

8 AM

Swimming 37:13 [3] 1.83 km (20:24 / km)

300y br, 300y ba, 300y free 1822
100y ba legs only
800y w/fins 133,140,138,143,140,141,137,134
200y cool down

Monday May 2, 2016 #

11 AM

Road Biking (trek rockhopper) 47:12 [3] 11.08 mi (4:16 / mi) +53m 4:12 / mi

Bike shuttle before kayak .Cty rd K landing on Eau Clair river to Harstad park. Quiet rolling Wisconsin back roads

Kayaking 3:45:31 [2] 13.32 mi (16:56 / mi)

Eau Claire river from Harstad park to cty K west of Eau Claire WI. Sunny but cool day. River was moderately high . Sand bars and banks were impressive on this river. A couple of class I rapids (right at beginning and right at end) then mostly riffles and flattish water the rest of the way.

Reference water levels: nearby gages E fork of Black River 892.9, Black River at Neillsville 600cfs 4.50 gage
C • Satellite 4
4 PM

Hiking 10:46 [2] 0.38 mi (28:24 / mi) +22m 24:04 / mi

hike to look at the Big Falls

Sunday May 1, 2016 #

7 AM

Road Biking (trek rockhopper) 32:21 [3] 7.32 mi (4:25 / mi) +66m 4:18 / mi

8 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)

300y be, 300y ba, 300y free 1826 warm up
100y leg only
800 y (alternate <130 / 145 w/fins ) 130,143,127,142,128,143,128,139
200y cool down
5 PM

Hiking 25:00 [2] 1.5 mi (16:40 / mi) +20m 16:00 / mi

hike around KA w Lori

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