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Training Log Archive: iriharding

In the 7 days ending Jul 6, 2013:

activity # timemileskm+m
  Road Biking5 5:24:57 83.87(3:52) 134.97(2:24) 217
  Kayaking1 3:51:00 17.6(13:08) 28.32(8:09)
  Swimming3 2:01:00 3.76(32:11) 6.05(20:00)
  Trail running3 1:03:22 6.68(9:29) 10.75(5:54) 44
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Hiking1 25:00 1.5(16:40) 2.41(10:21) 80
  Total14 13:45:19 113.41 182.52 341
averages - weight:152.6lbs

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Saturday Jul 6, 2013 #

6 AM

Road Biking 49:00 [3] 14.0 mi (3:30 / mi)

Hwy 12 and gateway to square lake
7 AM

Swimming 45:00 [3] 2.25 km (20:00 / km)

Open water swim at square lake . 5 laps
8 AM

Road Biking 1:02:00 [3] 15.0 mi (4:08 / mi)

Back from sq lake via gateway to hwy 36

Friday Jul 5, 2013 #

11 AM

Kayaking 3:51:00 [3] 17.6 mi (13:08 / mi)

On the Kettle (flow 980 cfs) from Cty 52 bridge N of Willow River to the Head of the Rapids in Banning State Park.

1st 6 miles lots of bends and riffles mostly undeveloped with several sand bars for stops. Next 8 miles a good current , Nice set of rapids (Rustler Bend Rapids) in N part of Banning State Park . Long stop for swim and lunch. Very nice run. Saw 6 young bald eagles


3hr 51 moving time 5hr 29 elapsed time
5 PM

Road Biking 1:02:00 [3] 18.0 mi (3:27 / mi)

Bike shuttle from Head of Rapids at Banning State Park back to cty 52 bridge via the Wiilard Munger Sate Trail with a nice 20 mph S breeze to speed me along. Nice trail

Thursday Jul 4, 2013 #

6 AM

Road Biking 1:50:00 [3] 43.0 km (2:33 / km) +100m 2:32 / km

Bike to square lake and back via hwy 12 and gateway
7 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)

Sq lake open water swim 4 laps
8 AM

Trail running 21:00 [3] 2.0 mi (10:30 / mi)

Run around pine point park on way back from sq lake
10 PM

Hiking 25:00 [2] 1.5 mi (16:40 / mi) +80m 14:18 / mi

Hike down and up the hills at Stillwater to get to and from the fireworks

Wednesday Jul 3, 2013 #

7 AM

Trail running 20:48 [4] 3.75 km (5:33 / km) +22m 5:23 / km

early morning run around KA before work. Nice cool morning and sunny
6 PM

Misc Outdoor activities ( sailing , etc) (Yardwork) 1:00:00 [2]

Tuesday Jul 2, 2013 #

5 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:152.6lbs

Swim after work glorious sunny lo humidity day!

Monday Jul 1, 2013 #

6 PM

Road Biking 41:57 [3] 10.15 mi (4:08 / mi) +117m 3:59 / mi

bike after work :home- hwy 12 - Gateway trail to 96 , then back via hills and 12

Sunday Jun 30, 2013 #

6 PM

Trail running 21:34 [4] 3.78 km (5:42 / km) +22m 5:32 / km

trail at S end was under water (about 12" deep) after all the ehavy rain we have had. One unleashed dog ran after me.so yelled at teenager on cell phone not minding her dog.
C • Lose dogs 1

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