Training Log Archive: iriharding

In the 7 days ending Oct 20, 2018:

	activity	#	time	miles		km		+m
	Misc Outdoor activities ( sailing , etc)	2	2:30:00
	Orienteering	2	2:25:56	6.14	(23:46)	9.88	(14:46)	35	22 /	22c	100%
	Trail running	2	2:02:06	9.14	(13:21)	14.71	(8:18)	22
	Swimming	1	26:31	0.8	(33:20)	1.28	(20:43)
	Total	7	7:24:33	16.08		25.87		57	22 /	22c	100%
averages - weight:150.3lbs

2:42

0:00

8 AM

Orienteering (hanging controls) 1:42:44 [2] *** 5.71 km (17:59 / km) +14m 17:46 / km
spiked:14/14c shoes: Salomon XA black

cold and windy with occasional snow flurries for hanging half the controls for the MNOC Mille Lacs Kathio meet

2 PM

Orienteering (control retrieval) 43:12 [3] *** 4.17 km (10:22 / km) +21m 10:07 / km
spiked:8/8c shoes: Salomon XA black

MNOC Mille Lacs Kathio Brown course NON RANKED and retrieving controls
Sunny and warmer in the afternoon . Nice run

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

8 AM

Swimming 26:31 [3] 1.28 km (20:43 / km)
weight:150.3lbs

Easy swim trying to ease achy joints from a cold
200y br 200y ba 400y fr 400y fr w fins 100y ba legs only with fins 50br 50fr

5 PM

Trail running 49:26 [3] 6.18 km (8:00 / km) +11m 7:56 / km

Harlech Beach run after work . Nice sunset

1 PM

Misc Outdoor activities ( sailing , etc) (shovelling) 1:30:00 [3]

shovelling ash from the Porthmadog coal stage into wagons for disposal up the line .with Harold Martin. We filled one wagon with about 5 tons of ash

4 PM

Trail running 1:12:40 [3] 8.53 km (8:31 / km) +11m 8:28 / km

Sunny and bright for harlech beach run after work