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Training Log Archive: iriharding

In the 7 days ending Oct 2, 2010:

activity # timemileskm+m
  Road Biking2 2:30:00 32.68(4:35) 52.6(2:51) 90
  Misc Outdoor activities ( sailing , etc)1 2:00:00
  Orienteering2 1:49:34 6.52(16:48) 10.5(10:26) 28517 /20c85%
  Trail running2 1:24:30 6.71(12:35) 10.8(7:49) 60
  Balance ball work out4 1:20:00
  Hiking2 58:00 3.23(17:57) 5.2(11:09)
  muscle specific exercises2 10:00
  Total13 10:12:04 49.15 79.1 43517 /20c85%

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SuMoTuWeThFrSa

Saturday Oct 2, 2010 #

9 AM

Balance ball work out (upper body) 20:00 [2]

10 AM

Trail running 14:30 [3] 2.8 km (5:11 / km) +30m 4:55 / km
shoes: Salomon wings bright green

KA loop run
12 PM

Misc Outdoor activities ( sailing , etc) (raking, lawn mowing etc) 2:00:00 [2]

hours of raking, mowing, yard clean up
5 PM

Road Biking 1:12:00 [2] 23.4 km (3:05 / km) +30m 3:03 / km

Bike w/L along Gateway via downtown Mahtomedi to Manning and back

Friday Oct 1, 2010 #

7 AM

Balance ball work out (lower body) 20:00 [2]

muscle specific exercises (l shoulder) 5:00 [2]

5 PM

Trail running 1:10:00 [3] 8.0 km (8:45 / km) +30m 8:35 / km
shoes: Salomon wings bright green

around S and E part of lake Elmo checking out trail revisions

Thursday Sep 30, 2010 #

12 PM

Hiking 25:00 [1] 2.2 km (11:22 / km)

battle creek lunchtime

Monday Sep 27, 2010 #

Road Biking (mtn bike) 1:18:00 [3] 29.2 km (2:40 / km) +60m 2:39 / km

Gateway to 15 and back via hills
7 AM

Balance ball work out (abs) 20:00 [1]

12 PM

Hiking 33:00 [1] 3.0 km (11:00 / km)

battle creek at lunchtime

Sunday Sep 26, 2010 #

Event: MNOC Willow River SP
 
8 AM

Balance ball work out (lower body) 20:00 [2]

muscle specific exercises (L shoulder) 5:00 [1]

20 @ 5, 10 @ 8, 5 @15 x 2
2 PM

Orienteering race 1:14:34 [4] *** 7.5 km (9:57 / km) +235m 8:36 / km
spiked:12/15c shoes: Salomon wings bright green

MNOC willow river. Beautiful warm fall day. Had trouble finding the trail through the campground on way to 3, took a minute or two around #7 (contour detail??) and #8 was a little problematic (lots of scattered trees around) . 20 foot contours (USGS) enhanced really don't show the terrain that well . Good running in most of the woods ...some areas quite wide open.
C • #3 4
3 PM

Orienteering (retrieval) 35:00 [3] *** 3.0 km (11:40 / km) +50m 10:46 / km
spiked:5/5c shoes: Salomon wings bright green


Red - Splits

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