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Training Log Archive: iriharding

In the 7 days ending Jul 4, 2015:

	activity	#	time	miles		km		+m
	Road Biking	5	5:08:58	66.77	(4:38)	107.45	(2:53)	709
	Kayaking	1	3:45:00	10.1	(22:17)	16.25	(13:51)
	Swimming	4	2:14:00	4.1	(32:40)	6.6	(20:18)
	Trail running	3	1:18:01	7.31	(10:40)	11.77	(6:38)	330
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Hiking	2	40:00	3.0	(13:20)	4.83	(8:17)	80
	Orienteering	1	29:17	1.65	(17:45)	2.65	(11:02)	45	4 /	4c	100%
	Total	13	14:35:16	92.93		149.56		1164	4 /	4c	100%
averages - weight:159.8lbs

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Saturday Jul 4, 2015 #

10 AM

Kayaking 3:45:00 [2] 10.1 mi (22:17 / mi)

On the Kinni with Mike Julia Pete Julie and Lori . Nice easy trip with an early start. All the way to Kinni beach / delta from River Falls .

Sunny day but hazy from Canadian wildfires . Flow was 111 cfs and water cold . Not many takers from swimming . masses of butterflies on the sand banks of the river .

Hiking 20:00 [3] 1.5 mi (13:20 / mi)

Hauling kayaks down to put in and up from take out on the kinni trip

9 PM

Hiking 20:00 [3] 1.5 mi (13:20 / mi) +80m 11:26 / mi

Brisk. Hike down and back up hill for fireworks in Stillwater . Got very nice place to watch and by parking at top of hill got out quickly .

Friday Jul 3, 2015 #

7 AM

Swimming 35:00 [3] 1.8 km (19:27 / km)
weight:159.5lbs

200m br. 400m fr
1000m fr w fins 1815
100m ba
100m fr 140

10 AM

Road Biking 1:40:00 [3] 32.6 km (3:04 / km) +170m 2:59 / km

Bike via Browns Creek Trail to Stillwater for breakfast and back with Lori . Nice cool sunny morning

Thursday Jul 2, 2015 #

3 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:160.5lbs

200m br 400 m fr
1200m fr w fins 2220
100m br
100m fr

5 PM

Road Biking 25:00 [3] 7.5 mi (3:20 / mi)

testing new road bikes at Erik's in Woodbury . Settled on a nice carbon frame Specialized bike for $1800

C • wow!..... 2

Tuesday Jun 30, 2015 #

7 AM

Swimming 41:00 [3] 2.0 km (20:30 / km)
weight:159.5lbs

200m br
400 m fr warm up
1000 m cruise
400m cooldown

5 PM

Orienteering (vetting) 29:17 [3] *** 2.65 km (11:02 / km) +45m 10:10 / km
spiked:4/4c

vetting part of the AR for Mike

Trail running 31:16 [4] 4.91 km (6:22 / km) +144m 5:33 / km

evening run at Willow River

Monday Jun 29, 2015 #

5 PM

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

Quickly mowed grass before evening thunderstorms

Sunday Jun 28, 2015 #

7 AM

Road Biking 1:15:58 [3] 28.34 km (2:41 / km) +200m 2:35 / km

home to Perch Lake via Gateway and Browns creek trail

8 AM

Trail running 14:19 [3] 2.03 km (7:04 / km) +51m 6:16 / km
shoes: New Bal

2 laps at Perch lake before swim . stopped to stretch out before second lap . Much better than first (very tight)

Swimming 18:00 [3] 0.8 km (22:30 / km)

9 AM

Road Biking 23:37 [3] 5.89 km (4:01 / km) +98m 3:42 / km

Perch lake to Willow River .. lots of rolling hills

10 AM

Trail running 32:26 [4] 4.83 km (6:43 / km) +135m 5:53 / km
shoes: New Bal

Willow river state park run - warm and humid with pack

Road Biking 1:24:23 [3] 28.55 km (2:57 / km) +241m 2:50 / km

Willow river SP to home via cty V, stop in Stillwater for bridge and iced coffee , then Browns creek trail home

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