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Training Log Archive: iriharding

In the 7 days ending Aug 6, 2017:

	activity	#	time	miles		km		+m
	Road Biking	4	6:42:45	85.11	(4:44)	136.97	(2:56)	825
	Swimming	5	2:47:04	5.19	(32:13)	8.35	(20:01)
	Kayaking	1	2:29:40	10.54	(14:12)	16.96	(8:49)
	MTB O	1	2:02:05	19.92	(6:08)	32.06	(3:48)	257	32 /	32c	100%
	Trail running	1	37:21	2.9	(12:53)	4.67	(8:00)	60
	Mtn Biking	1	25:44	3.56	(7:14)	5.73	(4:30)	80
	Hiking	1	7:59	0.23	(34:43)	0.37	(21:35)	51
	Total	11	15:12:38	127.44	(7:10)	205.1	(4:27)	1274	32 /	32c	100%
averages - weight:148.8lbs

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Sunday Aug 6, 2017 #

Event: MNOC Mountain Bike O River Bend Nature Center

10 AM

MTB O race 1:42:26 [4] ** 17.06 mi (6:00 / mi) +219m 5:46 / mi
spiked:27/27c

MNOC MTB O at River Bend Nature Center . Very nice long course set by Sam G and vetted by Phil. Nearly every leg had an interesting route choice problem and I enjoyed them all.
Felt good biking . It was wet under foot so I didn't push it real hard . The wooden deck bridges were very slippery in spots and wiped out once there. Started about 8 minutes after Pete W and started to get a glimpse of him by about control 14 so worked hard to try and catch him. Just arrived at the map exchange at 17 as he left. Finally passed him on way to 22 and managed to hold him off.

MTB O (control retrieval) 19:39 [3] ** 2.86 mi (6:52 / mi) +38m 6:36 / mi
spiked:5/5c

5 PM

Swimming 19:52 [3] 1.0 km (19:52 / km)
weight:148.8lbs

100m br
100m ba
800m fr w fins
at WSP Y on way home from River Bend

Long - Splits

Saturday Aug 5, 2017 #

7 AM

Swimming 32:24 [3] 1.64 km (19:42 / km)
weight:149lbs

early swim at WB Y
200y br
800y fr
800y free w fins

9 AM

Road Biking (specialized roubaix) 2:41:28 [3] 27.66 mi (5:50 / mi) +345m 5:37 / mi

with Lori to Stillwater and then S onto the newly opened St Croix River bridge. The section up from the river to the bridge approach was still nasty eroded gravel . Bridge was busy with lots of folks biking and walking across. At WI end there is no direct access (you have to climb about 30' up a steep bank and jump a fence) to get to Southbound 35 (the 'required' route is to go 1 mile inland and N to the proper exit and come back 1 mile ) (stupid) .
Went back on main road into downtown Stillwater instead of messing with the eroded gravel downhill. Downtown was full of folks riding bikes and coffee shop was a 15 min wait. Had brunch in Lowell Park then rode home. Good outing . New bridge pics on FB : https://www.facebook.com/iriharding/posts/10214024...

Road Biking (specialized roubaix) 22:48 [2] 2.0 mi (11:24 / mi) +19m 11:04 / mi

w Lori into Willernie for official opening of new Neighborway trail behind Roma Restaurant.

Friday Aug 4, 2017 #

8 AM

Swimming 53:28 [3] 2.7 km (19:48 / km)
weight:148.5lbs

Cool sunny morning

400m br
800m fr
1500m fr w fins

3 PM

Road Biking (specialized roubaix) 43:34 [3] 11.47 mi (3:48 / mi) +24m 3:46 / mi

nice ride around lake

Wednesday Aug 2, 2017 #

12 PM

Kayaking (dagger 11) 2:29:40 [3] 10.54 mi (14:12 / mi)

afternoon trip down the kinni from river falls to the delta. Quite busy on the upper section with about 10 kayaks on the river and half a dozen fly fishermen. First trip down the kinni this year and the floods have changed it slightly from last year. Seems more streamlined . Pushed it to get head of the crowd and onto quieter sections . Apart from 3 fishermen near the cy F landing the lower section after F was deserted .

Flow was 125 cfs . Upper section did with only the briefest of stops (3 : to cool off) in 1:35 then slowed down after that

Hiking 7:59 [3] 0.23 mi (34:43 / mi) +51m 20:34 / mi

hauling kayak up hill from beach on the Kinni delta

Road Biking (trek rockhopper) 52:23 [3] 10.19 mi (5:08 / mi) +163m 4:54 / mi

kayak bike shuttle - quiet blacktop roads all the way (except for about 1/4 mile on cty rd F)

Trail running 37:21 [3] 2.9 mi (12:53 / mi) +60m 12:06 / mi
shoes: 2017 XA Pro 3D Black

trail run in Kinni SP onthe S trail .Went down new social side trail down to waterfall and deep pool in a side gorge to the Kinni . Had a quick dip ... it was cool spring fed.

Nearly ran into 1 other runner coming other way on blind bend

Tuesday Aug 1, 2017 #

8 AM

Swimming 41:20 [3] 2.0 km (20:40 / km)

early swim at Shoreview felt kind of sluggish until the last 400m when I got in the groove

400m br
800m fr
800m fr wfins

2 PM

Mtn Biking (trek rockhopper) 25:44 [3] 3.56 mi (7:14 / mi) +80m 6:45 / mi

had 1hr 30 to kill on between Cottage Grove and Stillwater meetings so stopped in at Afton State park and rode down to the beach and back . Heavy downpour on the way back and got drenched

Monday Jul 31, 2017 #

6 AM

Road Biking 47:34 [3] 13.47 mi (3:32 / mi) +95m 3:27 / mi

Cool humid sunny morning ride to Square Lake

Road Biking (Specialized roubaix) 1:14:58 [3] 20.32 mi (3:41 / mi) +179m 3:35 / mi

From Square Lake to Stillwater for banana smoothie and blueberry muffin . Then back home via Pine Springs.

7 AM

Swimming (Open water) 20:00 [3] 1.0 km (20:00 / km)

Open water at square Lake . Eagle flew back and forth overhead, loons calling . Beautiful morning.

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