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Training Log Archive: iriharding

In the 7 days ending Dec 10, 2011:

activity # timemileskm+m
  Swimming3 1:13:00 2.11(34:33) 3.4(21:28)
  Gym workout (wts etc)2 1:10:00
  Hiking1 40:00 2.0(20:00) 3.22(12:26)
  Orienteering1 24:39 2.54(9:42) 4.09(6:02) 103
  Total6 3:27:39 6.65 10.71 103
  [1-5]6 3:21:30
averages - weight:150.6lbs

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SuMoTuWeThFrSa

Saturday Dec 10, 2011 #

Event: Possum Trot Weekend
 
1 PM

Orienteering race 24:39 intensity: (6:09 @0) + (6 @2) + (10 @3) + (50 @4) + (17:24 @5) 4.09 km (6:02 / km) +103m 5:21 / km
ahr:166 max:178

OK Champs sprint at KU Lawrence. a pretty good run ... clean made a few little less than optimal route choices. didn't push it too hard on the AT
4th place in the M40+ , would have been 4th in M40- also

KS Champs course - Splits

Friday Dec 9, 2011 #

2 PM

Swimming 22:00 [3] 1.0 km (22:00 / km)
weight:150.9lbs

Thursday Dec 8, 2011 #

4 PM

Gym workout (wts etc) 45:00 [3]
ahr:110 max:120

elliptical 15 min bike 18 min weights etc 12
5 PM

Swimming 26:00 [3] 1.2 km (21:40 / km)
weight:149.9lbs

Sunday Dec 4, 2011 #

9 AM

Gym workout (wts etc) 25:00 [3]
ahr:110 max:130

stationary bike 15 min weights and stretching 10 min

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:151lbs

4 x (100br+ 100ba+ 100fr) + warmdown . Last 100 fr 1.28
4 PM

Hiking 40:00 [1] 2.0 mi (20:00 / mi)

hiking around Mahtomedi

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