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Training Log Archive: iriharding

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+m
	Swimming	17	7:31:27	12.32	(36:38)	19.84	(22:46)
	Orienteering	3	3:52:59	17.86	(13:03)	28.75	(8:06)	624	60 /	61c	98%
	Trail running	7	3:07:07	17.78	(10:31)	28.62	(6:32)	68
	Road Biking	3	3:04:10	40.72	(4:31)	65.53	(2:49)	205
	Hiking	4	2:50:30	5.28	(32:17)	8.5	(20:03)	187
	Road running	1	13:31	1.53	(8:50)	2.46	(5:29)	26
	Misc Outdoor activities ( sailing , etc)	6	6
	Total	37	20:39:50	95.5		153.7		1108	60 /	61c	98%
averages - weight:148.4lbs

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Thursday Nov 30, 2017 #

9 AM

Road Biking (specialized roubaix) 52:33 [3] 9.19 mi (5:43 / mi) +54m 5:37 / mi

bike to Y via Gateway Trail litter pickup (about 10 pieces)

Road Biking (specialized roubaix) 41:03 [3] 10.18 mi (4:02 / mi) +29m 4:00 / mi

home from Y around White Bear Lake

10 AM

Swimming 23:30 [3] 1.1 km (21:22 / km)
weight:149.7lbs

Wednesday Nov 29, 2017 #

8 AM

Swimming 31:30 [3] 1.46 km (21:32 / km)
weight:149.1lbs

working the left ankle some more ; getting better
600y fr
100y br
300y fr
200y fr w fins
100y ba wfins
300y fr

Tuesday Nov 28, 2017 #

8 AM

Road Biking (specialized roubaix) 58:50 [3] 13.89 mi (4:14 / mi) +61m 4:11 / mi

windy and 42 deg f out. Pleasant day for a ride to Y and then back around the lake

9 AM

Swimming 35:30 [3] 1.65 km (21:31 / km)
weight:149lbs

easy swim : recovering sprained ankle didn't like doing breastroke kick to start with so did mainly free style and back. Tried some 100y of breastroke later and it was better.
50y br
1000y fr
200y ba
100y br
450y fr

Monday Nov 27, 2017 #

3 PM

Trail running 30:47 [3] 5.09 km (6:03 / km) +12m 5:59 / km
shoes: Hoka Challenger ATR

KA loops (3x)

Sunday Nov 26, 2017 #

12 PM

Hiking 1:13:39 [1] 1.56 mi (47:09 / mi) +6m 46:35 / mi

hike at Great Falls , VA with L, Gillie, George (2)

Friday Nov 24, 2017 #

9 AM

Road running 13:31 [3] 1.53 mi (8:50 / mi) +26m 8:24 / mi
shoes: Salomon XA black

Easy run along Gillie's street to end and back . Cool sunny morning .

Thursday Nov 23, 2017 #

3 PM

Hiking 35:58 [1] 1.59 mi (22:37 / mi) +26m 21:32 / mi

Hike with George (x2) along their street to the end and back

Wednesday Nov 22, 2017 #

2 PM

Hiking 45:53 [3] 1.13 mi (40:36 / mi) +155m 28:28 / mi

Hike at Sugarloaf Mountain with L , George (2) and Gillie . Hit the Sugarloaf Mountain winery on way home after

Sunday Nov 19, 2017 #

10 AM

Orienteering race 2:20:22 [4] *** 17.05 km (8:14 / km) +394m 7:23 / km
spiked:25/25c shoes: Inov Oroc 340 - yellow

Possum Trot XVIII at Blue and Gray park on East side of Kansas City with Pete W and Jim M from MNOC

Sunny cool morning 34 deg for the start .

Good long course ran much of way with Mike E just behind the lead 3 . Messed up ankle around 16 so that took the edge off my pace . Clean run skipped 22 .

Drew ahead of Mike after 24 and finished about 2 mins ahead
With 4th place .

Lifetime standings : now 6th place

https://docs.google.com/spreadsheets/d/1PlEVz_ApuY...

PS Ankle sprained and swollen by evening

PT XVIII - Splits

Saturday Nov 18, 2017 #

Event: Possum Trot Weekend

12 PM

Orienteering 23:09 [3] ** 3.3 km (7:01 / km) +72m 6:20 / km
spiked:11/11c shoes: Inov Oroc 340 - yellow

Pre possum OK long sprint at Heartland Center . Good run . A couple of micro bobbles of 5 seconds or so . 1st place

C • Consistent 2

Orienteering 10:48 [3] ** 1.82 km (5:56 / km) +39m 5:22 / km
spiked:7/7c shoes: Inov Oroc 340 - yellow

Prepossum OK at Heartland Center.
Short course . 1st place . Good run some repeat legs and controls from the long.

Intro - Splits

Intermediate - Splits

Thursday Nov 16, 2017 #

9 AM

Trail running 20:40 [4] 3.8 km (5:26 / km) +12m 5:21 / km
shoes: Hoka Challenger ATR

10 AM

Swimming 31:25 [3] 1.46 km (21:31 / km)
weight:148lbs

300y br
300y ba
500y fr
500y fr w fins

Wednesday Nov 15, 2017 #

8 AM

Trail running 19:23 [4] 3.77 km (5:09 / km) +10m 5:05 / km
shoes: Hoka Challenger ATR

Morning run thru Katharine Abbott

Road Biking (specialized roubaix) 31:44 [3] 7.46 mi (4:15 / mi) +61m 4:09 / mi

32 deg F and strong W wind ... with gloves and windproof top nice ride

10 AM

Swimming 34:50 [3] 1.65 km (21:07 / km)
weight:146lbs

300y br
300y ba
600y fr
600y fr w fins

Tuesday Nov 14, 2017 #

9 AM

Swimming 34:29 [3] 1.65 km (20:54 / km)
weight:149lbs

300y br
300y ba
600y fr
600y fr w fins

4 PM

Trail running 23:15 [3] 3.75 km (6:12 / km) +12m 6:06 / km
shoes: Salomon XA black

Monday Nov 13, 2017 #

10 AM

Swimming 39:45 [3] 1.83 km (21:44 / km)
weight:149.6lbs

400y br
400y ba
600y fr
600y fr w fins

Saturday Nov 11, 2017 #

4 AM

Trail running 33:37 [3] 4.71 km (7:08 / km) +2m 7:07 / km
shoes: barefoot

from Sugar Ridge resort to Jolly Harbor beach (jog with sandals) and then 1.5 laps of the beach barefoot before swim.

Beautiful sunny morning

5 AM

Swimming 26:28 [3] 1.23 km (21:28 / km)

open water swim along the beach at Jolly Harbor

Trail running 19:25 [3] 1.88 km (10:21 / km) +20m 9:50 / km

run from swim along beach barefoot , then back to Sugar Ridge for breakfast

11 AM

Swimming 13:00 [3] 0.6 km (21:40 / km)

laps at the sugar ridge pool whilst waiting for our flight home

Friday Nov 10, 2017 #

Trail running 40:00 [3] 3.5 mi (11:26 / mi)

From Sugar ridge Antigua to Jolly Beach and along th beach ( 1 complete loop including 600m swim)

Swimming 14:00 [3] 0.6 km (23:20 / km)

Along the beach at Jolly Harbor Antigua before breakfast.

4 PM

Swimming 16:00 [3] 0.8 km (20:00 / km)

lap swim at sugar ridge after class

Thursday Nov 9, 2017 #

9 AM

Misc Outdoor activities ( sailing , etc) (Sailing) 1 [1]

handling drills inside Falmouth Harbor Antigua
1) tight turns , reversing in and out of docks with expensive megayachts very close by
2) picking up buoy under sail (main only)
3) man overboard under sail

then headed out on SW course out heading towards Monserrat to have nice beam reach sail downwind and outside the Cades Reef , turning (by compass and transits ) to sail back up W side of Antigua to Jolly Harbor . One last MOB drill when L lost her hat overboard at the harbor entry .

172 miles total : 9 hrs night sailing , 4.5 days .

RYA Coastal Skipper practical certificate completed

Wednesday Nov 8, 2017 #

12 AM

Misc Outdoor activities ( sailing , etc) (Sailing) 1 [3]

overnight sail starting at 2300hrs on Tuesday from Pigeon Island (bay on mainland) to Jolly Harbor in Antigua. 2hr watches (Gordon and I had 2300 to 01:00,then 0300 to 0500, 0700 to 0900 ) and Lori and Jonathan 0100 to 03:00 , 0500 to 0700 (dawn at around 0600) etc .

Once we got out of the fluky winds on W side of Guadeloupe we made very good time sailing at 7 - 8 knots with 18 knot- 20 knot wins from E and 1- 2m swells . Only saw one ship during the passage. Spot on with the entry through the Cades Reef on SW side of Antigua . Went straight to customs in Jolly Harbor then to Deep bay (about 6 miles N) for lunch, swim, relax after the long passage.

1 PM

Swimming (open water) 12:00 [3] 0.5 km (24:00 / km)

at Deep Bay Antigua

open water swim around the boat then to the beach and back from the mooring. Water rather cloudy from suspended sand particles

http://caribya.com/antigua/deep.bay/

3 PM

Misc Outdoor activities ( sailing , etc) (sailing) 1 [1]

sail from Deep Bay to Falmouth Harbor down W coast of Antigua then along S side inside Caedes reef through the Goathead Channel (navigated manually using chart , compass and transits ) to Falmouth harbor (arrival abut 15 mins after sunset ) where we tied up close to some megayachts and had dinner.

Tuesday Nov 7, 2017 #

8 AM

Swimming 3:00 [3] 0.1 km (30:00 / km)

swim around the boat at Deshaies before breakfast

11 AM

Misc Outdoor activities ( sailing , etc) (Sailing) 1 [1]

Cleared customs and had coffee and short walk around Deshaies in Guadeloupe , then set sail to Pigeon Island about 8 miles to the S along the coast . Tied up to mooring buoys there (very close to the rocks) and went snorkelling before switching to a mooring on the mainland . We had dinner there before setting off for overnight sail back to Antigua .

2 PM

Swimming (snorkelling) 45:00 [3] 0.9 km (50:00 / km)

snorkelling at Ilet Pigeon (Pigeon Island- actually 2 small islands) .on W coast of Guadeloupe

1 fin dropped off the back of the boat so had to free dive down to about 12 meters depth (long way down) to retrive it. Came up with bloody nose and took a minute for my ears to clear !

Lori and I swam /snorkelled all way around the island (clockwise) with strong current between the 2 islands on the S side (wind change ? - saw a large eddy area on NE side later)- tiny (1 foot tides only here)

Very nice wall (maybe 5- 10 meters ) on N side of island and shallower shelf on S with lots of marine life and some nice corals .

This is the Jacques Cousteau Marine Reserve : https://en.wikipedia.org/wiki/R%C3%A9serve_Coustea...

http://www.reserve-cousteau.com/

Location: https://tools.wmflabs.org/geohack/geohack.php?page...

Monday Nov 6, 2017 #

9 AM

Misc Outdoor activities ( sailing , etc) (sailing) 1 [3]

sail on Miramar sailing 44' Jenneau with Lori, and 2 other students (Jonathan and Gordon from UK) from Jolly Harbor Antigua to Deshaies in Guadeloupe. Trip time around 8 hrs arrival 1830 hrs (45 mins after sunset). Nice sail down W coast of Antigua then across the 45 mile open water to NW corner of Guadeloupe

Sunday Nov 5, 2017 #

Misc Outdoor activities ( sailing , etc) (Sailing) 1 [3]

Day 1 of sailing: around Jolly Harbor Antigua picking up provisions then motored put the main channel and then raw water impeller failed so we bailed on sailing to Falmouth. Got towed in and spent night at Jolly Harbor .

Swimming 16:00 [3] 0.8 km (20:00 / km)

swim before breakfast at Sugar Ridge

Saturday Nov 4, 2017 #

Swimming 22:00 [3] 1.1 km (20:00 / km)

At the waterfall/ lap pool at Sugar ridge resort on Antigua w Lori

Swimming (Open water ) 10:00 [3] 0.4 km (25:00 / km)

At the beach ( Nest ) on Antigua. Warm and calm water

Friday Nov 3, 2017 #

Hiking 15:00 [2] 1.0 mi (15:00 / mi)

hike through ATL and San Juan airports with Lori whilst on way down to Antigua

Thursday Nov 2, 2017 #

Event: MNOC Autumn Adventure Run #3

7 PM

Orienteering 39:46 [4] ** 5.18 km (7:41 / km) +104m 6:59 / km
spiked:17/18c shoes: Inov Oroc 340 - yellow

MNOC Battle Creek adventure run#3

Nice course set by Pete W and Todd P with fun short and longer legs mixed with trail/off trail choices. Ran thru to #6 with Kendra then on my own

Headlamp was a little dim .

Orienteering 18:54 [3] 1.4 km (13:30 / km) +15m 12:49 / km

Long - Splits

Wednesday Nov 1, 2017 #

Swimming 43:00 [3] 2.0 km (21:30 / km)
weight:146.8lbs

Steady cruise at white bear

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