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Training Log Archive: iriharding

In the 7 days ending Jul 29, 2017:

	activity	#	time	miles		km		+m
	Road Biking	4	3:36:52	50.25	(4:19)	80.87	(2:41)	361
	Swimming	4	3:07:55	5.72	(32:53)	9.2	(20:26)
	Kayaking	1	2:24:46	10.57	(13:42)	17.01	(8:31)
	Trail running	2	38:16	3.86	(9:55)	6.21	(6:10)	56
	Mtn Biking	1	31:00	3.5	(8:51)	5.63	(5:30)	20
	Hiking	1	10:00	0.5	(20:00)	0.81	(12:25)
	Total	11	10:28:49	74.4	(8:27)	119.73	(5:15)	438
averages - weight:149.3lbs

3:43

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Saturday Jul 29, 2017 #

7 AM

Swimming 1:11:55 [4] 2.05 mi (35:05 / mi)

2017 Point to La Pointe swim from Bayfield to Madeline Island . Julia joined Lori and I for the swim and she brought a great support crew Mike , Therene , Lara, Lorraine and Leonard . Beautiful morning wit just a very small breeze so water was calm and warm (68 deg F) from the previous days strong sun.

Brand new wetsuit for me and Lori . Lot of bouyancy ... bobbing like a cork for the short 50m warm up swim. It settled down as some air came out . A good swim , felt Ok and within 0 to 30m N of the line of bouys (saw them all) . Had some gas left in the tank at the end. Wet suit worked well (tight to zip up over the shoulders (needed outside help) but no neck rash or other rubbing, no heavy water pockets in arms (so a success) .

Time was 1:11:55 a little slower than prior years (1:02 to 1:11) which got me 9th in M60-64 . Lori was 1:23:22 (8th in age group) and Julia a very nice 1:09:44 (10th in F50-54 ).

A great event and nice to enjoy dinner the evening before and breakfast with the Bohnen crew . See FB posts

C • age groups 5

10 AM

Hiking 10:00 [1] 0.5 mi (20:00 / mi)

hike into town after the swim

Thursday Jul 27, 2017 #

9 AM

Kayaking (necky 14) 2:24:46 [3] 10.57 mi (13:42 / mi)

Norway point to Soderbeck landing on the St Croix . Beautiful sunny dry day and relatively cool (mid to hi 70's ).

A few other folks about but mostly quiet. Saw one group starting off through the Kettle Slough and met up with them at the take out much later (they reported that they bumped and scraped through the Kettle slough) Flow was 1400 cfs at Danbury and Norway point gage 4.85 feet

Nice day to be on the river

Road Biking (trek rockhopper) 47:16 [3] 10.3 mi (4:35 / mi) +38m 4:32 / mi

kayak shuttle - Soderbeck landing to Nelson - Norway point

2 PM

Mtn Biking (trek rockhopper) 31:00 [3] 3.5 mi (8:51 / mi) +20m 8:42 / mi

along hiking trail from Nelsons to Norway point

Wednesday Jul 26, 2017 #

9 AM

Road Biking (trek rockhopper) 49:34 [3] 7.33 mi (6:46 / mi) +50m 6:37 / mi

gateway litter patrol - all side trails and horse trail about 40 pieces today

Trail running 23:59 [3] 2.34 mi (10:15 / mi) +12m 10:05 / mi
shoes: 2017 XA Pro 3D Black

very humid but around 73 deg light drizzle

Tuesday Jul 25, 2017 #

1 PM

Swimming 34:00 [3] 1.7 km (20:00 / km)
weight:149.2lbs

Easy swim at WSP Y
200m br
600m fr
600m fr w fins
100m cool down

Monday Jul 24, 2017 #

8 AM

Swimming 42:00 [4] 2.2 km (19:05 / km)
weight:149.5lbs

early sunny morning swim at Shoreview

1000m fr 19:34 (1:57 pace)
1000m fr w fins 1800 (1:48 pace)
200m cool down 430

Sunday Jul 23, 2017 #

6 AM

Road Biking (specialized roubaix) 48:53 [3] 13.43 mi (3:38 / mi) +94m 3:34 / mi

early bike ride out to square lake for open water swim and run

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

open water swim- choppy

8 AM

Trail running 14:17 [3] 1.52 mi (9:24 / mi) +45m 8:37 / mi
shoes: 2017 XA Pro 3D Black

2 laps of square lake beach area including hills and steps

9 AM

Road Biking (specialized roubaix) 29:19 [3] 8.49 mi (3:27 / mi) +50m 3:23 / mi

square lake to downtown Stillwater for a coffee and banana bread

Road Biking (specialized roubaix) 41:50 [3] 10.7 mi (3:55 / mi) +129m 3:46 / mi

stillwater to home

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