Training Log Archive: iriharding

In the 7 days ending Oct 20, 2016:

	activity	#	time	miles		km		+m
	Orienteering	3	2:16:12	11.37	(11:59)	18.3	(7:27)	72	34 /	36c	94%
	Misc Outdoor activities ( sailing , etc)	2	2:00:00
	Swimming	3	1:09:20	2.09	(33:07)	3.37	(20:34)
	Road Biking	2	41:10	9.29	(4:26)	14.95	(2:45)	74
	Hiking	1	20:00	1.0	(20:00)	1.61	(12:26)
	Total	11	6:26:42	23.75		38.23		146	34 /	36c	94%
averages - weight:159.5lbs

2:11

0:00

Event: MNOC Fall Adventure Runs, Week 3

7 PM

Orienteering race 39:57 [4] ** 6.79 km (5:53 / km) +22m 5:47 / km
spiked:15/17c shoes: Salomon XA black

MNOC Como adventure run #3 - nice evening pack running til about 5 .

Orienteering (control retrieval) 5:43 [3] 0.63 km (9:06 / km)
spiked:2/2c shoes: Salomon XA black

10 AM

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

hike to park and back with Jade

1 PM

Swimming 9:30 [3] 0.45 km (21:07 / km)

swim at Y. a few laps before looking after Jade in the pool

8 AM

Road Biking 30:59 [3] 7.47 mi (4:09 / mi) +58m 4:03 / mi

9 AM

Swimming 29:50 [3] 1.46 km (20:26 / km)
weight:160.1lbs

800 y( alt fr and ba)
600y fr w fins
100y ba w fins
100y fr

2 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing leaf clean up) 1:00:00 [3]

3 PM

Road Biking (trek rockhopper) 10:11 [3] 1.82 mi (5:36 / mi) +16m 5:27 / mi

to post office and back

10 AM

Swimming 30:00 [3] 1.46 km (20:33 / km)
weight:158.9lbs

800y (alt fr and back)
600y free w fins
100y ba
100y fr easy cruise

3 PM

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

Event: MNOC Lake Maria State Park

11 AM

Orienteering race 1:13:26 [4] 9.14 km (8:02 / km) +50m 7:49 / km
spiked:13/13c shoes: Salomon XA black

MNOC Lake Maria red - nice running in N part a little thick in places in S part . Navigated well

3 PM

Orienteering (control retrieval) 17:06 [3] 1.74 km (9:50 / km)
spiked:4/4c shoes: Salomon XA black

control retrieval in NW side of L Maria