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Training Log Archive: iriharding

In the 7 days ending Jun 24, 2006:

activity	#	time	miles		km		+m
Road Biking	2	2:23:00	34.0	(4:12)	54.72	(2:37)	80
Swimming	4	1:22:21	2.2	(37:24)	3.54	(23:14)
Road running	1	31:20	4.0	(7:50)	6.44	(4:52)	5
Trail running	1	15:00	1.55	(9:39)	2.5	(6:00)	30
Total	4	4:31:41	41.75	(6:30)	67.2	(4:03)	115

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Saturday Jun 24, 2006 #

Road Biking 1:50:00 [3] 24.0 mi (4:35 / mi) +50m 4:33 / mi

Gateway trail and county roads to Square Lake (for swim leg) and back. Used my 30 year old Eddy Merckx 12 speed road bike (for my college days) . All went well until return trip : stuck in top gear (rear derailleur cable broke) so had to stand up and really torque it going up hills. A somewhat unbalanced triathlon training session (heavy on the bike) but a nice way to stay cool on a warm humid day.

Swimming 15:00 [3] 0.5 km (30:00 / km)

Tri training at Square Lake - open water but calm

Trail running 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km

Tri training - transition from bike 13 miles swim 500meters bike 13 miles to trail run with pack 2.5 km at K Abbott . Saw some kids doing paintball in the park and shooting at whatver they saw. Ran home and called sheriff

Thursday Jun 22, 2006 #

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

Evening cruise at YMCA (11 x 100m free , 1 x 100m br)

Monday Jun 19, 2006 #

Swimming 30:00 [2] 1.2 km (25:00 / km)

evening cruise swim at Y w/Lori - 4 x 100 (1 free+ 1 br + 1 bk)

Sunday Jun 18, 2006 #

Swimming race 11:21 [4] 0.4 mi (28:22 / mi)

Tri Quest practice triathlon at Turtle Lake , Shoreview. Strong breeze from the W-NW plus boat traffic caused a very choppy surface. Did 2 loops of 0.2 mi each . Wet suit helped float me high ; freestyle for entire way except for rounding the buoys to get bearings. Run up hill to transition

Road Biking race 33:00 [4] 10.0 mi (3:18 / mi) +30m 3:16 / mi

Tri Quest practice triathlon bike leg 2 loops of 5 miles . On Lori's bike going quite strong but no clips (didn't have time to put them on). Need more bike specific training ...since wasn't in top gear for more than about 20% (mostly the downwind / downhill sections ) ... maybe too many miles the day before.

Road running race 31:20 [4] 4.0 mi (7:50 / mi) +5m 7:48 / mi
shoes: salomon xa pro w inserts

Tri Quest practice triathlon: run section. Hot . Started out about 3mns :30 seconds ahead of Jerriit . 2 loops straight out and back. I timed him at 3:12 behind me at the first turn around, then about 2 mins behind at halfway , then 25 seconds behind for the final 1 mile. I couldn't stay with him so I finally finished about 1 minute behind (and 20 + years ahead ) at the finish.

Thanks to Stephen for setting this up. Onward !

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