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Training Log Archive: iriharding

In the 7 days ending Jun 26, 2010:

activity	#	time	miles		km		+m
Kayaking	3	3:26:31	14.59	(14:09)	23.48	(8:48)
Trail running	4	2:15:38	12.98	(10:27)	20.89	(6:30)	60
Road Biking	2	1:05:00	13.0	(5:00)	20.92	(3:06)	60
Swimming	1	25:00	0.75	(33:32)	1.2	(20:50)
Mtn Biking	1	20:43	4.0	(5:11)	6.44	(3:13)
muscle specific exercises	1	5:00
Total	10	7:37:52	45.32		72.93		120

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Saturday Jun 26, 2010 #

Note

Tri-Loppet (registered 5-11-2010- solo - team MNOC)

8 AM

Kayaking warm up/down 10:00 [2] 1.0 km (10:00 / km)

warm up from car to start of Tri Loppet

9 AM

Kayaking race 56:31 [4] 8.0 km (7:04 / km)

Tri-loppet leg1 : 15th on the kayak leg for the solo males. A couple of pile ups early on otherwise smooth sailing

10 AM

Trail running race 30:38 [4] 4.8 km (6:23 / km) +60m 6:00 / km
shoes: Salomon wings bright green

Tri Loppet leg 2: through wirth park ... lots of hills and very humid. Passed by KellyB and TP, passed JimM,Jasper /JJ.

Mtn Biking race 20:43 [4] 4.0 mi (5:11 / mi)

tri Loppet leg 3: much shortened because of heavy overnight rain to the 2 loops of the section S of hwy 55. Lap 1 ; wiped out on a slick muddy section; very wet .

Great fun event ... lots of MNOC folks competing and supporting

12 PM

Road Biking 20:00 [1] 4.0 mi (5:00 / mi)

back to the start after the tri loppet with JB, KariB and SB

Wednesday Jun 23, 2010 #

7 AM

Trail running 35:00 [3] 3.5 mi (10:00 / mi)

Augusta canal run before it got really hot . 75 deg . cool layer of mist about 2' thick laying on top of the water .

6 PM

Trail running 25:00 [3] 2.5 mi (10:00 / mi)

heat conditioning run after a day of meetings ; levee run at Augusta . only 96 deg F with a nice breeze

muscle specific exercises 5:00 [3]

weights in fitness center : biceps curls and 45 deg shoulder lifts

Tuesday Jun 22, 2010 #

6 PM

Trail running (heat conditioning) 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Salomon wings black

run along Savannah river levees in Augusta and over bridge to S Carolina. 93 deg F. 95 deg F heat index

Sunday Jun 20, 2010 #

10 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)

500m fr + 200 br + 500m fr

2 PM

Kayaking 2:20:00 [2] 9.0 mi (15:33 / mi)

the Kinni with L. Lots of very nice looking herons . Quite a few trees blocking river. A few bumps of rocks and the bottom... didn't have to get out for shallow water . 83 cfs

5 PM

Road Biking 45:00 [2] 9.0 mi (5:00 / mi) +60m 4:54 / mi

leisurely bike shuttle with L back from cty rd F to RiverFalls

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