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Training Log Archive: iriharding

In the 7 days ending Jun 17, 2017:

	activity	#	time	miles		km		+m
	Swimming	6	3:52:11	6.84	(33:56)	11.01	(21:05)
	Kayaking	1	3:30:27	12.96	(16:14)	20.86	(10:05)
	Road Biking	3	2:44:35	42.48	(3:52)	68.37	(2:24)	322
	Misc Outdoor activities ( sailing , etc)	2	55:00
	Trail running	2	35:50	3.81	(9:24)	6.13	(5:51)	49
	muscle specific exercises	1	20:00
	Total	14	11:58:03	66.09		106.37		371
averages - weight:151.2lbs

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Saturday Jun 17, 2017 #

6 AM

Road Biking (specialized roubaix) 46:57 [3] 13.78 mi (3:24 / mi) +91m 3:20 / mi

early (615am) ride out to square lake for open water swim

Road Biking (specialized roubaix) 50:17 [3] 13.66 mi (3:41 / mi) +117m 3:35 / mi

back from square lake to home with stop at the Gateway Trailside foodtruck / diner in Grant for a mocha and scone .They are open on Sat mornings at 7am very nice . http://gatewaytrailside.com/index.html

7 AM

Swimming (open water) 21:00 [3] 1.0 km (21:00 / km)

open water swim at Square Lake - water still and sunny morning

6 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 20:00 [2]

Friday Jun 16, 2017 #

7 AM

Swimming 33:51 [3] 1.6 km (21:09 / km)
weight:151.5lbs

early swim at Shoreview
200m br, 500m fr
200m ba 700m fr w fins

Thursday Jun 15, 2017 #

11 AM

Road Biking (trek rockhopper) 43:01 [3] 8.41 mi (5:07 / mi) +62m 5:00 / mi

kayak shuttle for n fork of Eau Claire River - along Channey road and then N along forest road to Hamilton Falls - zero other traffic , dirt /gravel raod all the way . a few sandy spots , only had to get off once for about 30 meters due to soft sand . A nice ride and at 8.4 miles 25% and 6 minutes shorter than the paddle (and shorter than the mostly blacktop option on NW 12.5 miles 48-50 minutes) )

Kayaking (dagger 11) 3:30:27 [3] 12.96 mi (16:14 / mi)

on the N fork of the Eau Claire river from Hamilton Falls to cty G /troubled water bridge

a total of 2" rain had passed through the area June 11 - 13 so the river was up quite high (about same as trip in August 2016 ). Nearby flows (next watershed East) were Black River at Neillsville 3000 cfs , E Fork of Black 892.6 ft

Hamilton Falls were impressive and water high.
Shipped water at very first rapid and had to pump out. Partial log jam at mile 2.75 . Big rapids ~300y above Channey bridge were wild and shipped a large amount of water so had to exit and major pump out .

clear skies sunny warm day with strong W breezes. Nobody else about didn't even hear any ATV's in the forest. Several eagles hanging around on the river.

7 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 35:00 [3]

Wednesday Jun 14, 2017 #

7 AM

Swimming 43:30 [3] 2.0 km (21:45 / km)
weight:152.5lbs

at Shoreview Y - quiet
300m br
300m ba
600 m fr
600m fr w fins
100m ba
100m fr

5 PM

Trail running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: 2017 XA Pro 3D Black

warm up around French

6 PM

Trail running race 25:50 [4] 3.19 mi (8:06 / mi) +49m 7:44 / mi
shoes: 2017 XA Pro 3D Black

Endless summer trail run series - French Regional park 5k

Ran with Pete W and Clark F for about the first 2.5 k then forged ahead. Very nice temperature and pleasant evening. 1min 13 seconds faster than last year. good pizza and beer afterwards

7th place Grand Master (over 50) 1st place over 60

https://results.chronotrack.com/event/results/even...

Tuesday Jun 13, 2017 #

1 PM

Swimming 45:00 [3] 2.2 km (20:27 / km)

at WSP Y
200m br
500m fr
500m fr w fins
200m br
400mfr
400m fr w fins

Monday Jun 12, 2017 #

8 AM

Swimming 45:00 [3] 2.2 km (20:27 / km)
weight:150.5lbs

Shoreview Y
600m br
800m fr
800m fr w fins

9 AM

muscle specific exercises (upper body and core ) 20:00 [3]

weights for arms and shoulders
planks
balance
leg press

Sunday Jun 11, 2017 #

8 AM

Swimming 43:50 [3] 2.01 km (21:48 / km)
weight:150.2lbs

strong thunderstorms about to come through so went to White Bear Y (big front came through right as I came out to the car after swimming... heavy hail)
easy cruise
500y br
500y ba
500y fr
500y fr w fins
100y ba
100y fr sprint 1:25

4 PM

Road Biking (specialized roubaix) 24:20 [3] 6.63 mi (3:40 / mi) +51m 3:35 / mi

afternoon short ride . a few rain showers around

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