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Training Log Archive: iriharding

In the 7 days ending Jul 21, 2018:

	activity	#	time	miles		km		+m
	Kayaking	3	5:17:43	20.55	(15:28)	33.07	(9:36)		1 /	1c	100%
	Road Biking	2	4:22:00	61.75	(4:15)	99.38	(2:38)	534
	Swimming	5	2:46:10	4.97	(33:26)	8.0	(20:46)
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Orienteering	1	40:22	1.89	(21:21)	3.04	(13:16)	29	6 /	6c	100%
	Total	11	14:06:15	89.16		143.49		563	7 /	7c	100%
averages - weight:149.2lbs

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Saturday Jul 21, 2018 #

6 AM

Kayaking 38:41 [3] 2.76 mi (14:01 / mi)
spiked:1/1c

hanging control for paddle leg of MNOC AR. Very nice out of the river at 7 am

9 AM

Kayaking 1:20:05 [2] 3.47 mi (23:05 / mi)

safety boat for paddle leg of MNOC AR + control retrieval 1

Friday Jul 20, 2018 #

Swimming 36:30 [3] 1.8 km (20:17 / km)
weight:148.5lbs

rainy morning at Shoreview Y
steady cruise
400m br
600m fr
600m fr w fins
100m ba w fins
50m br
50 m fr sprint 47

4 PM

Orienteering 40:22 [2] ** 1.89 mi (21:21 / mi) +29m 20:23 / mi
spiked:6/6c

hanging controls for trek 1 in SW part of WOB . Very thick off trails

Thursday Jul 19, 2018 #

8 AM

Swimming 36:00 1.8 km (20:00 / km)
weight:148.5lbs

400m br 940
600m fr. 1214
600m fr w fins on 2 min 133,137,137,137,136,133
100m ba
50br
50 free sprint 51

Wednesday Jul 18, 2018 #

10 AM

Kayaking 3:18:57 [3] 14.32 mi (13:54 / mi)

Snake river from Ford Bridge to hwy 3. Nice sunny day . River was quite high 4' on the bridge gage and ~750 cfs on hwy 3 after recent rains . Only the tips of sand bars visible in a few places.

Road Biking (trek rockhopper) 50:13 [3] 10.47 mi (4:48 / mi) +80m 4:41 / mi

mostly gravel - only 1 car on hwy 3 and 1 car later on gravel road so very quiet. Nice S wind to power me along

Tuesday Jul 17, 2018 #

7 AM

Swimming 31:25 [3] 1.5 km (20:57 / km)
weight:149.3lbs

early swim at Shoreview before Bridging
400m br 10.06
500m fr 10.07
500m fr w fins 908
100m ba legs only

Monday Jul 16, 2018 #

8 AM

Road Biking (specialized roubaix) 3:31:47 [3] 51.28 mi (4:08 / mi) +454m 4:01 / mi

50 mile loop : out to Square Lake via Gateway then to Stillwater via cty rd 11, over St Croix and back to Stillwater for lunch. Then back via Brown's creek to N St Paul (with liter patrol - 1 item only) and back via S shore of White Bear Lake

10 AM

Swimming 11:00 [3] 0.5 km (22:00 / km)

short swim at Square Lake

Sunday Jul 15, 2018 #

9 AM

Swimming 51:15 2.4 km (21:21 / km)
weight:150.5lbs

cruise + short sprints at end. sunny morning
400m br 230 pace
800m fr 210 pace
800m fr w fins 155 pace
100m ba legs only w fins
3 x (50m br slow + 50m fr sprint 47,47,48)

11 AM

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

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