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Training Log Archive: iriharding

In the 7 days ending Nov 4, 2006:

activity # timemileskm+m
  Gym workout (wts etc)2 1:20:00 2.74(29:10) 4.41(18:07) 130
  Road Biking1 1:00:00 13.0(4:37) 20.92(2:52) 100
  Orienteering1 36:26 2.92(12:29) 4.7(7:45) 1158 /8c100%
  Swimming1 15:00 0.47(32:11) 0.75(20:00)
  Total4 3:11:26 19.13(10:00) 30.78(6:13) 3458 /8c100%

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SuMoTuWeThFrSa

Saturday Nov 4, 2006 #

Orienteering 36:26 [4] *** 4.7 km (7:45 / km) +115m 6:54 / km
spiked:8/8c

Brown course at MNOC meet at Nerstrand. Good run fast jog ... knee felt OK. No mistakes ... slightly off line ~ 30 meters on longer legs . Beautiful day

Thursday Nov 2, 2006 #

Gym workout (wts etc) 30:00 [3] 1.5 mi (20:00 / mi) +30m 18:50 / mi
ahr:125

Bike 15 mins, treadmill 6 mph 2.0% grade 1.5 miles at YMCA

Swimming 15:00 [3] 0.75 km (20:00 / km)

600m free, 100 m backstroke

Tuesday Oct 31, 2006 #

Gym workout (wts etc) 50:00 [2] 2.0 km (25:00 / km) +100m 20:00 / km

Elliptical 20 mins, stationary bike 15 min , 2km/0.5% grade run 15 min at YMCA

Sunday Oct 29, 2006 #

Road Biking 1:00:00 [2] 13.0 mi (4:37 / mi) +100m 4:30 / mi

Bike with Lori , out to Hwy 96 , and back with side excursion trhough K Abbott on mtn bike

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