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Training Log Archive: iriharding

In the 7 days ending Sep 12, 2016:

	activity	#	time	miles		km		+m
	Road Biking	3	3:54:35	60.73	(3:52)	97.74	(2:24)	467
	Kayaking	1	1:57:45	8.57	(13:44)	13.79	(8:32)
	Swimming	4	1:56:50	3.67	(31:52)	5.9	(19:48)
	Orienteering	1	1:36:51	6.13	(15:48)	9.86	(9:49)	88	16 /	16c	100%
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Trail running	1	19:17	2.36	(8:11)	3.79	(5:05)	84
	Total	11	10:45:18	81.45		131.08		639	16 /	16c	100%
averages - weight:153.8lbs

3:44

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Monday Sep 12, 2016 #

3 PM

Road Biking (specialized roubaix) 43:37 [3] 7.87 mi (5:33 / mi) +44m 5:27 / mi

bike to Gateway Hadley parking area and back with little pick up along the trail (new section assigned : hwy 36 to Hadley parking area.) about 20 items picked up since this section had no volunteer for a while

Sunday Sep 11, 2016 #

Event: MNOC Chester Woods

7 AM

Road Biking (specialized roubaix) 47:05 [3] 14.15 mi (3:20 / mi) +123m 3:14 / mi

St Paul Classic bike ride with Lori and Linda . Beautiful day for a bike ride (part 1) (started GPS a couple of miles late). Sprinred up the Mounds Park hill from Shephard road

Road Biking (specialized roubaix) 1:04:28 [3] 17.06 mi (3:47 / mi) +125m 3:42 / mi

St Paul Classic bike ride part 2 - left L after we crossed 35E in order to high tail it back the car and drive down to the MNOC meet at Chester Woods . Also forgot to start GPS after the stop at Mounds park

1 PM

Orienteering race 14:54 [3] ** 2.08 km (7:11 / km) +15m 6:56 / km
spiked:9/9c shoes: Salomon XA black

MNOC Chester woods sprint course (was setter had forgotten the course, Non Ranked)

Orienteering (cotnrol retrieval) 1:21:57 [3] *** 7.79 km (10:31 / km) +73m 10:03 / km
spiked:7/7c shoes: Salomon XA black

MNOC Chester Woods - control retrieval of the far SE corner of the red course

6 PM

Swimming 16:00 [3] 0.8 km (20:00 / km)
weight:153.5lbs

swim at WSP outdoor pool on way home from Chester Woods. Last day of outdoor pool for season.
800m free 1600

sprint - Splits

Saturday Sep 10, 2016 #

10 AM

Kayaking (Necky 14) 1:57:45 [3] 8.57 mi (13:44 / mi)

on the kettle from Sandstone to hwy 48 with Phil Stromme.

Beautiful early fall day with sun and clouds, Wind was initially in our face then switched to NW .

Flow was a nice 980 cfs and rapids were active and waves large (had to pump out after each rapids section) . Good fun outing

GPS track short 0.5 mi since i forgot to turn it on again after our stop

Friday Sep 9, 2016 #

11 AM

Swimming 32:00 [3] 1.6 km (20:00 / km)

WSP outdoor with L . Overcast day
easy cruise
600m free 1227
600m w fins 1130
400m free/fins,ba, fly mix

Thursday Sep 8, 2016 #

10 AM

Trail running 19:17 [4] 3.79 km (5:05 / km) +84m 4:35 / km
shoes: Hoka Challenger ATR

cool dryer sunny morning after 2 soggy days. New PR by 0:01 of 19:17

average cadence 168 spm, length 1.17m

12 PM

Swimming 40:50 [3] 2.1 km (19:27 / km)
weight:152.5lbs

at WSP Y with L
1000m free 151,159,159,200,159,158,202,202,204,156 1953
1000m fr w fins 144,148,150,153,153153,155,156,153,153,151 1841
100m ba w fins

2 PM

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

Wednesday Sep 7, 2016 #

12 PM

Swimming 28:00 [3] 1.4 km (20:00 / km)
weight:155.5lbs

at WSP outdoor pool w/L

600m alt free and back 151,218,153,219,201,221
600m free w fins 143,145,143,145,143,135
100m ba legs only
100m fr 139

5 PM

Road Biking (specialized roubaix) 1:19:25 [3] 21.65 mi (3:40 / mi) +175m 3:35 / mi

bike to beer. trail still wet in spots and very humid

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