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Training Log Archive: iriharding

In the 7 days ending Jul 16, 2016:

	activity	#	time	miles		km		+m
	Road Biking	4	4:53:07	56.99	(5:09)	91.72	(3:12)	467
	Swimming	3	2:03:15	3.73	(33:04)	6.0	(20:33)
	MTB O	1	1:50:47	17.27	(6:25)	27.79	(3:59)	420	30 /	31c	96%
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Trail running	1	22:12	2.34	(9:29)	3.77	(5:54)	11
	Mtn Biking	1	15:00	2.0	(7:30)	3.22	(4:40)
	Total	11	10:24:21	82.33		132.49		898	30 /	31c	96%
averages - weight:155lbs

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Saturday Jul 16, 2016 #

Event: MNOC Adventure-O

10 AM

Mtn Biking 15:00 [3] 2.0 mi (7:30 / mi)

following teams for the mNOC AR around Bertram

Friday Jul 15, 2016 #

8 AM

Trail running 22:12 [3] 3.77 km (5:54 / km) +11m 5:48 / km
shoes: Hoka Challenger ATR

65 deg and humid. easy run

new Garmin 620 feature: more data
avg strides per min 167 av stride length 1.02 m
https://connect.garmin.com/modern/activity/1256827...

12 PM

Road Biking (specialized roubaix) 1:08:59 [3] 10.54 mi (6:33 / mi) +66m 6:25 / mi

Cannon Valley Trail : Welch Village to Cannon Falls for lunch with Lori, Gillie, and George

Road Biking 48:39 [3] 10.44 mi (4:40 / mi) +22m 4:38 / mi

Cannon Valley Trail : Cannon Falls to Welch Village

Thursday Jul 14, 2016 #

12 PM

Road Biking (specialized roubaix) 57:20 [2] 10.96 mi (5:14 / mi) +82m 5:07 / mi

to Stillwater for lunch w Gorge , Gillie and Lori
River about 4' below bridge and rising fast

4 PM

Road Biking (specialized roubaix) 1:09:58 [3] 11.82 mi (5:55 / mi) +195m 5:38 / mi

from Stilllwater for lunch and wine tasting w George, Gillie and Lori

Wednesday Jul 13, 2016 #

9 AM

Swimming 43:30 2.2 km (19:46 / km)
weight:153.5lbs

WSP Y
400m br
400m ba
400m fr
1000m w/fins (100m fast+100m slow on 4 mins, 131,129,128,131,131),

4 PM

Road Biking (specialized roubaix) 48:11 [3] 13.23 mi (3:39 / mi) +102m 3:33 / mi

afternoon ride.. windy

Tuesday Jul 12, 2016 #

1 PM

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

Monday Jul 11, 2016 #

9 AM

Swimming 48:00 [3] 2.2 km (21:49 / km)

WSP Y
400m br
400m ba
400m fr
800m fr w fins
100m ba w fins
100m fr 142

Sunday Jul 10, 2016 #

Event: MNOC River Bend Nature Center MTBO

8 AM

Swimming 31:45 [3] 1.6 km (19:51 / km)
weight:156.5lbs

early swim at Y; indoor pool since outdoor not open after 5 am thunderstorm
400m br
400m ba
400m free
400m w/fins

12 PM

MTB O race (trek rockhopper) 1:50:47 [4] *** 27.79 km (3:59 / km) +420m 3:42 / km
spiked:30/31c

MTB O at River Bend, a bit muddy and slick in places, Got on track for wrong control after #8 (2:16 lost) and slow short cut to #10 (1 mins) , slow small trail to 24 (1:40lost) , backtrack 100m for 26 (46seconds) , slow uphill to 29 but otherwise oK

Long - Splits

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