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Training Log Archive: iriharding

In the 7 days ending Sep 18, 2016:

	activity	#	time	miles		km		+m
	Road Biking	5	3:30:27	43.69	(4:49)	70.31	(3:00)	234
	Kayaking	1	2:17:52	10.67	(12:55)	17.17	(8:02)
	Orienteering	2	1:33:13	5.3	(17:35)	8.53	(10:56)	235	12 /	15c	80%
	Swimming	3	1:11:30	2.26	(31:40)	3.63	(19:41)
	Trail running	2	51:03	4.97	(10:16)	8.0	(6:23)	51
	Misc Outdoor activities ( sailing , etc)	1	45:00
	Total	12	10:09:05	66.89		107.65		520	12 /	15c	80%
averages - weight:155.9lbs

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Sunday Sep 18, 2016 #

8 AM

Road Biking (specialized roubaix) 27:04 [4] 7.36 mi (3:41 / mi) +54m 3:36 / mi

cool and sunny am

9 AM

Swimming 22:30 [3] 1.23 km (18:14 / km)
weight:155.7lbs

600y free 145,147,147,146,146,147
600y fr w fins 132,137,140,137,1347,127
100y ba
50 fr 40.12

5 PM

Road Biking (specialized roubaix) 34:49 [3] 7.16 mi (4:52 / mi) +47m 4:46 / mi

quick late afternoon bike w Lori

Saturday Sep 17, 2016 #

Event: MNOC Interstate State Park

1 PM

Orienteering race 1:03:29 [3] 6.87 km (9:14 / km) +193m 8:06 / km
spiked:8/10c shoes: Salomon XA black

MNOC Interstate green course

controls 3-5 were in the cliffs area with progress only by trails through the rocks /cliffs . But there were a number of small trails not on the map in addition to the official park trails (quite small) . Lots of rock detail and only the largest mapped so lost time on #3 and #5 with some searching around.

Otherwise a good run

Orienteering 22:22 [3] *** 0.78 mi (28:41 / mi) +19m 26:39 / mi
spiked:3/4c shoes: Salomon XA black

control retrieval some points I did not visit earlier

4 PM

Orienteering 7:22 [3] 0.4 km (18:20 / km) +23m 14:16 / km
spiked:1/1c shoes: Salomon XA black

more control retrieavl : 1 that was not on red course and was not picked up ealrier by me

Green - Splits

Thursday Sep 15, 2016 #

10 AM

Swimming 24:00 [3] 1.2 km (20:00 / km)

2 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 45:00 [2]

Wednesday Sep 14, 2016 #

11 AM

Kayaking (Necky 14) 2:17:52 [3] 10.67 mi (12:55 / mi)

Kayak on the St Croix from Norway Point to Soderbeck Ferry Landing
a bright sunny cool day . A couple of fishing boats about but no other traffic.

Flow was quite high . 2020 cfs on USGS gage at Danbury.

Road Biking (trek rockhopper) 1:16:53 [3] 13.9 mi (5:32 / mi) +37m 5:29 / mi

Kayak shuttle.

Took roads up to Nelson's landing hiking trail parking lot. Took a look at sign and saw that they had newly designated the hiking trail N of there as mountain biking and hiking, so rode my bike on the trail to Norway Pt.
Trail was quite firm (over the years must have had some vehicle traffic) and grass and vegetation was an Ok height .

Trail running 29:09 [3] 2.61 mi (11:10 / mi) +39m 10:40 / mi
shoes: Salomon XA black

Brant Pines running

Tuesday Sep 13, 2016 #

8 AM

Road Biking (specialized roubaix) 28:04 [3] 7.4 mi (3:48 / mi) +52m 3:43 / mi

to WB Y and back

9 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)
weight:156.2lbs

easy swim at WB Y
100y br
100y ba
600y fr
600y fr w fins
150 mixed ba fly fr

10 AM

Trail running 21:54 [3] 3.8 km (5:46 / km) +12m 5:41 / km
shoes: Hoka Challenger ATR

easy run nice cool morning

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

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