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Training Log Archive: iriharding

In the 7 days ending Dec 16, 2006:

activity	#	time	miles		km		+m
Road Biking	1	1:20:00	20.0	(4:00)	32.19	(2:29)	60
Mtn Biking	1	1:04:00	12.0	(5:20)	19.31	(3:19)	50
Orienteering	1	1:00:00	5.22	(11:30)	8.4	(7:09)	40	26 /	29c	89%
Swimming	2	48:00	1.52	(31:32)	2.45	(19:36)
Gym workout (wts etc)	1	20:00	1.86	(10:44)	3.0	(6:40)
Trail running	1	12:00	0.93	(12:52)	1.5	(8:00)
Total	4	4:44:00	41.54	(6:50)	66.85	(4:15)	150	26 /	29c	89%

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Saturday Dec 16, 2006 #

Road Biking 1:20:00 [2] 20.0 mi (4:00 / mi) +60m 3:58 / mi

48 degrees in December so went for ride to Pine Pooint via Maht and Gateway, return via hills/hwy 12 and Pine Springs

Swimming 24:00 [3] 1.25 km (19:12 / km)

Freestyle 1000m 17:45, warm down 100m back, 100m free, 50m br

C • Isn't the water a little cold? 4

Tuesday Dec 12, 2006 #

Gym workout (wts etc) (elliptical trainer) 20:00 [2] 3.0 km (6:40 / km)
ahr:124 max:130

Elliptical at Y

Swimming 24:00 [3] 1.2 km (20:00 / km)

1000m free 18.05 ; 200m back warm down

Monday Dec 11, 2006 #

Orienteering 40:00 [4] *** 5.9 km (6:47 / km) +30m 6:37 / km
spiked:18/21c

Fun training night with gang, Good interesting courses set by JJ at Como. Able to run on entire map (incl N section which we don't normally use) . Couple of errors in sequence. Had to backtrack to correct control (2x), should have taken more care to draw lines between controls with the convoluted courses . So wasted about 2 mins total. Fun night O.

Orienteering (control retrieval) 20:00 [3] *** 2.5 km (8:00 / km) +10m 7:51 / km
spiked:8/8c

Control retrieval after night O training

Sunday Dec 10, 2006 #

Mtn Biking 1:04:00 [2] 12.0 mi (5:20 / mi) +50m 5:16 / mi

Mtn biking at L Elmo far N - NW loop and inner loop

Trail running 12:00 [2] 1.5 km (8:00 / km)

Litght jog at L Elmo after biking

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