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Training Log Archive: iriharding

In the 7 days ending Sep 5, 2017:

activity	#	time	miles		km		+m
Orienteering	4	5:23:01	24.25	(13:19)	39.03	(8:17)	907	67 /	76c	88%
Road Biking	2	3:42:20	47.65	(4:40)	76.68	(2:54)	389
Hiking	2	2:39:31	5.23	(30:30)	8.42	(18:57)	291
Trail running	1	43:00	2.93	(14:41)	4.72	(9:07)	151
Swimming	1	26:00	0.68	(38:02)	1.1	(23:38)
Total	10	12:53:52	80.74	(9:35)	129.94	(5:57)	1738	67 /	76c	88%

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Monday Sep 4, 2017 #

9 AM

Orienteering race 1:29:15 [3] **** 11.73 km (7:36 / km) +218m 6:58 / km
spiked:18/19c shoes: 2017 XA Pro 3D Black

Laramie daze 2017 Rocky Mountain Goat

Thick smoky haze today : Mass start on the Diamond Bay map (one of my favourites). Felt strong running and quickly got established in a pack of about 3 (jon C Troy and I) running about 500 m behind Graham B. Mostly ran right on the straight line checking of features as I passed them. Pulled head of Troy on leg to 11 then battled back and forth with Jon til just before 19 when Graham B passed by me at high speed (he has spent ~15 mins on #14 ) . Watched Jon and Graham in high speed sprint to the finish and ended up 1 min behind Graham (1st place) in 3rd place. A good strong run with minimal mistakes.

10.7 km str line 1:29:15 = 8:20 min/km (missed the split at #1 - so splits are 1 off)

results for all 4 days: https://sites.google.com/site/laramierangeorientee...

Sunday Sep 3, 2017 #

9 AM

Orienteering race 1:06:58 [3] **** 8.39 km (7:59 / km) +135m 7:24 / km
spiked:18/21c shoes: 2017 XA Pro 3D Black

Laramie Daze day 3 - 1 cowboy relay at Idonwannabe/Pelican Bay area
3 loops: loop 3 0.9 k, loop 2 1.2 k , loop 1 1.1k then final loop 4.0 k

overshot on first loop 1st control by about 200 m then pretty clean until #4 on last loop where I overshot by about 40m and # 8 on the last loop where i went wide to the L .

7th place overall

2 PM

Hiking 58:09 [2] 1.48 mi (39:17 / mi) +79m 33:42 / mi
shoes: 2017 XA Pro 3D Black

hiking at Vedauwoo area up to the top of box canyon and the top of the rock with Jim

Saturday Sep 2, 2017 #

10 AM

Orienteering race 1:02:43 [3] **** 7.6 km (8:15 / km) +185m 7:22 / km
spiked:17/19c shoes: 2017 XA Pro 3D Black

Laramie Daze day 2 mass start 6.2 km 19 controls Forrest meadows First with the most / plains of despair area

3rd place . A couple of bobbles in the control circle otherwise a good run. In a loose group of 3 and strong finish to pull ahead of the other two at last 2 controls

Orienteering (Control retrieval ) 27:05 [3] **** 1.25 mi (21:40 / mi) +38m 19:49 / mi
spiked:3/4c shoes: 2017 XA Pro 3D Black

Retrieval in NW part of the course

Friday Sep 1, 2017 #

Event: Labor Daze

6 AM

Trail running 43:00 [3] 2.93 mi (14:41 / mi) +151m 12:39 / mi
shoes: 2017 XA Pro 3D Black

Early morning run around Sylvan Lake and down the Sandy Gulch trail. Neat rocky stream and waterfall - perfect for a shower!

4 PM

Orienteering race 1:17:00 [3] *** 9.3 km (8:17 / km) +333m 7:01 / km
spiked:11/13c shoes: 2017 XA Pro 3D Black

Laramie Daze 2017 telephone song map . Good steady run in a rough group of 3 about 3 minutes behind the leader . Last control was a little confusing and was 50m wide then came back to it and overtook the leaders to finish in 1st place

Thursday Aug 31, 2017 #

5 PM

Hiking 1:41:22 [3] 3.75 mi (27:02 / mi) +212m 23:00 / mi
shoes: 2017 XA Pro 3D Black

Hike from Sylvan lake up little devils tower with Mike C and Jim M

Wednesday Aug 30, 2017 #

6 AM

Road Biking (specialized roubaix) 1:38:32 [3] 27.2 mi (3:37 / mi) +208m 3:32 / mi

nice ride at sun up out to square lake for open water swim and back

7 AM

Swimming (open water) 26:00 [3] 1.1 km (23:38 / km)

open water swim at square lake - went at N end of beach and swam out to distanr buoy and back then along beach to boat launch area and back etc . Weeds are almost at surface in some spots.

12 PM

Road Biking (specialized roubaix) 2:03:48 [3] 20.45 mi (6:03 / mi) +181m 5:54 / mi

with Fred for lunch with Kevin

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