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Training Log Archive: iriharding

In the 7 days ending Jun 10, 2017:

	activity	#	time	miles		km		+m
	Road Biking	7	5:17:13	75.14	(4:13)	120.93	(2:37)	430
	Kayaking	1	3:39:14	14.46	(15:10)	23.27	(9:25)
	Mtn Biking	2	3:26:04	14.98	(13:45)	24.11	(8:33)	105
	Orienteering	2	1:35:06	5.86	(16:14)	9.43	(10:05)	44	16 /	22c	72%
	Swimming	2	1:23:15	2.55	(32:41)	4.1	(20:18)
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Trail running	1	22:49	2.36	(9:40)	3.8	(6:00)	13
	Total	15	16:43:41	115.34		185.63		591	16 /	22c	72%
averages - weight:151.2lbs

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Saturday Jun 10, 2017 #

Event: MNOC Sam Meddaugh Memorial Meet

6 AM

Road Biking (specialized roubaix) 42:35 [3] 11.51 mi (3:42 / mi) +26m 3:40 / mi

beat the heat early ride around WBL via the lake links route
37:07 for the loop

2 PM

Orienteering race 40:58 [4] *** 4.91 km (8:21 / km) +17m 8:13 / km
spiked:11/13c shoes: Salomon XA black

MNOC members only meet Score O 45 minute - very hot (95 deg F and windy) so ran/jogged . Some areas very thick . Skipped a bunch of controls (no -one cleared the course) Got 13 out of 19 . One misplaced flag (found a tape in the right place) . Came in 3rd . (started watch about 4 mins late)

Orienteering 29:59 [3] *** 2.82 km (10:39 / km) +11m 10:27 / km
spiked:2/6c shoes: Salomon XA black

memory O. got 1 OK . 2 tricky rather overgrown in the area so had to go to 3 (which i knew , review map and go back to 2. 4 and 5 Ok , 6 very overgrown area and no marsh so had to go to finish check map and then try again ....and again. Looks like GPS track stopped and restarted

4 PM

Orienteering 24:09 [3] *** 1.7 km (14:12 / km) +16m 13:34 / km
spiked:3/3c shoes: Salomon XA black

control retrieval

Score-O - Splits

Sprint - Splits

Friday Jun 9, 2017 #

9 AM

Kayaking 3:39:14 [3] 14.46 mi (15:10 / mi)

on the St Croix from Norway point to Hwy 70. Necky 14

River is rapidly dropping due to lack of rain : was thinking about going further N but N of Riverside was low/unfloatable. Flow at Danbury was 1350 Norway Pt gage was 4.83 . so kept to the main channel . A few small bumps but otherwise good. Early start at 9 15 am only saw 2 other boats all day. Very sunny and water was quite warm.

2 PM

Road Biking (trek rockhopper) 1:00:00 [3] 10.9 mi (5:30 / mi) +55m 5:25 / mi

Kayak shuttle - road portion from Hwy 70 to Brandt pines and Foxes Landing to Nelsons Landing (combined GPS track)

3 PM

Mtn Biking (trek rockhopper) 59:33 [3] 6.8 mi (8:45 / mi) +20m 8:41 / mi

from Brandt Pines along trails to Foxes Landing then the hiking/biking trail to Norway Point . see combined GPS track above

Thursday Jun 8, 2017 #

8 AM

Swimming 41:15 [3] 2.0 km (20:38 / km)
weight:151.2lbs

6 PM

Road Biking (specialized roubaix) 33:20 [3] 7.47 mi (4:28 / mi) +33m 4:24 / mi

Gateway trail litter patrol (6 pcs only) evening ride

Wednesday Jun 7, 2017 #

8 AM

Road Biking (specialized roubaix) 42:29 [3] 10.47 mi (4:03 / mi) +51m 4:00 / mi

to Stillwater via Browns Creek for coffee

11 AM

Road Biking (specialized roubaix) 45:30 [3] 10.39 mi (4:23 / mi) +124m 4:13 / mi

from Stillwater to home

Tuesday Jun 6, 2017 #

4 PM

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

Road Biking 15:55 [3] 4.02 mi (3:58 / mi) +27m 3:53 / mi

short evening ride .. sunny and nice temperature

Monday Jun 5, 2017 #

7 AM

Road Biking (specialized roubaix) 1:17:24 [3] 20.38 mi (3:48 / mi) +113m 3:44 / mi

1 PM

Swimming 42:00 [3] *** 2.1 km (20:00 / km)

Felt very sluggish to start. 1600m free w fins. 100m br 100m ba 200m fr , 100m br

Sunday Jun 4, 2017 #

7 AM

Trail running 22:49 [3] 3.8 km (6:00 / km) +13m 5:55 / km
shoes: 2017 XA Pro 3D Black

nice sunny morning . Break in some new shoes

11 AM

Mtn Biking (trek rockhopper) 2:26:31 [3] 8.18 mi (17:55 / mi) +85m 17:21 / mi

out at Hickory Ridge near Bloomer WI checking on mtb trails etc with Tom L and Pete W. Nice day nice trails

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