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Training Log Archive: iriharding

In the 7 days ending May 15, 2016:

activity # timemileskm+m
  Swimming4 2:25:51 4.42(33:00) 7.11(20:30)
  Misc Outdoor activities ( sailing , etc)2 2:00:00
  Hiking2 1:47:18 4.53(23:41) 7.29(14:43) 61
  Road Biking3 1:25:21 17.56(4:52) 28.26(3:01) 1155 /5c100%
  Orienteering2 57:24 4.51(12:43) 7.26(7:54) 5916 /16c100%
  Trail running1 57:23 3.77(15:13) 6.07(9:27) 65
  Canoeing1 43:15 2.76(15:39) 4.45(9:44)1 /1c100%
  MTB O1 31:58 2.92(10:58) 4.69(6:49) 436 /6c100%
  Total12 10:48:30 40.47 65.13 34328 /28c100%
averages - weight:158.3lbs

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MoTuWeThFrSaSu

Sunday May 15, 2016 #

7 AM

Swimming 36:00 intensity: (32:00 @3) + (4:00 @4) 1.73 km (20:52 / km)
weight:157.9lbs

300y br 300y ba 400y free
200y legs only
100y fast 100y slow alternate (3 sets) 118,200,120,200,119
100 y cool down
1 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing and yardwork) 1:00:00 [3]

5 PM

Hiking 20:00 [1] 1.0 mi (20:00 / mi)

walk out to dinner w Lori

Saturday May 14, 2016 #

Event: MNOC AR Tune-Up
 
10 AM

Orienteering race 19:28 [3] ** 3.01 km (6:28 / km) +18m 6:16 / km
ahr:169 max:178 spiked:6/6c shoes: Salomon XA black

MNOC AR TUNE UP 2016 leg 1 - 6 control points in Wakanda park in Menomonie to start. Team mate Phil S and my Garmin picked up his HR
(started Garmin about 400 m from start)
Team Couch Slugs in the splits

Canoeing race 43:15 [3] *** 4.45 km (9:44 / km)
ahr:152 max:174 spiked:1/1c

Canoeing on Lake Menomen W side as leg 2 of the AR tune up . We elected to only pick up CP7 (required to be done by canoe) and do CP8 and CP( on the bike . We estimated we would save about 5 minutes by this approach and had fastest canoe leg time and we were irst off the water
11 AM

Road Biking (trek rockhopper) 37:52 [3] * 6.7 mi (5:39 / mi) +51m 5:31 / mi
ahr:165 max:175 spiked:4/4c

after the canoe leg there was a team challenge involving frisbee golf (one hole) ; arms were tired and hands cold so we were all pretty bad at it . We scored 7 for a 120 yd hole

Then on the bikes to pick up CP8 and CP9 on the lake edge and then round S side of lake to Menomin park

MTB O (trek rockhopper) 31:58 [3] ** 4.69 km (6:49 / km) +43m 6:31 / km
ahr:160 max:176 spiked:6/6c

MTB O leg in Menomin park. A nice trail network and mix of single track and ski trails all in an interesting area of woods, prairie on E side of lake Menomin
12 PM

Orienteering 37:56 [3] *** 4.25 km (8:56 / km) +41m 8:31 / km
ahr:165 max:175 spiked:10/10c shoes: Salomon XA black

score O on foot in Menomin park : had to do mtb O controls (6) plus 4 more new ones . Nice park and some good score O route challenge

Road Biking (trek rock hopper) 15:39 [3] *** 3.42 mi (4:35 / mi) +5m 4:34 / mi
ahr:161 max:173 spiked:1/1c

Bike to finish of the AR tune up . Past 3M Menomonie were did a lot of projects in the 1980's

AR tune up - Splits

Friday May 13, 2016 #

11 AM

Swimming 34:02 [3] 1.74 km (19:36 / km)

1000y free easy cruise 147,154,151,153,152,153,152,151,150,150
800y w fins 135,141,142,143,143,141,140,136

Thursday May 12, 2016 #

11 AM

Hiking (trail mapping) 45:15 [1] 1.72 mi (26:19 / mi) +38m 24:37 / mi
shoes: Salomon XA black

mapping trails etc at Bertram Chain of Lakes for MNOC

Hiking 42:03 [3] 1.81 mi (23:13 / mi) +23m 22:21 / mi

Trail running 57:23 [3] 3.77 mi (15:13 / mi) +65m 14:27 / mi
shoes: Salomon XA black

Trail run/jog/walk of tarils on E side of Bertram for MNOC AR mapping

Wednesday May 11, 2016 #

9 AM

Road Biking (trek rockhopper) 31:50 [3] 7.44 mi (4:17 / mi) +59m 4:11 / mi

10 AM

Swimming 37:49 intensity: (31:49 @3) + (6:00 @4) 1.83 km (20:43 / km)
weight:158.8lbs

300y br, 300y ba, 400y fr warm up . 219,219,223;202,208;210; 150,149,146,142
200y ba legs only w fins
800y (alt fast, slow w fins ) 121,151,124,156,124,156,125,156

Tuesday May 10, 2016 #

10 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)

300y br , 300y ba, 400y fr 227,224,223: 202,205,207;147,148,150,143 warmup
800 fr w fins 136,142, 144,138,143,143,141,137
100y ba fins only
100y fr

Monday May 9, 2016 #

10 AM

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

digging, hauling timbers , placing timbers for terracing in yard

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