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Training Log Archive: iriharding

In the 8 days ending Aug 29, 2011:

	activity	#	time	miles		km		+m
	Orienteering	8	8:55:21	28.79		46.34		709	66 /	71c	92%
	Mtn Biking	2	2:04:40	20.62	(6:03)	33.19	(3:45)	304
	Road Biking	1	55:00	9.6	(5:44)	15.45	(3:34)
	Hiking	1	50:21	2.21	(22:50)	3.55	(14:11)	118
	Swimming	4	30:00	0.9	(33:18)	1.45	(20:41)
	Total	16	13:15:22	62.12		99.97		1131	66 /	71c	92%
averages - weight:156lbs

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Monday Aug 29, 2011 #

9 AM

Mtn Biking 1:04:40 20.31 km (3:11 / km) +204m 3:02 / km
ahr:111 max:130

Lake Anita state park (Iowa) on way home w/ spacemonkey from Laramie Daze. Nice park around lake with very nice camping (we camped in a noisy spot nr Lincoln the night before) and nice trails including a trail into town.

C • Trip 1

Sunday Aug 28, 2011 #

10 AM

Orienteering race 1:44:36 *** 13.4 km (7:48 / km) +191m 7:17 / km
ahr:146 max:161 spiked:25/27c shoes: Salomon wings black

Laramie Daze rocky mountain goat: at Remarkable Flats

A fast mass start with hard running got field spread out by #2 . A pack of 4 of us old guys were running close togetehr 5 thru 22 back and forth. Bobbled 18 (wrong small cliff) and 22 (about 30 meters) off. I broke away with Ted L at 22 , we punched within seconds at 26 and 27 but he beat me by a few seconds on the 150m sprint to the finish.

14.220 km actual on 13.4 km course (6.1% extra distance)

A great conclusion to my 4th Laramie Daze !

Rocky Mountain Goat - Splits

Saturday Aug 27, 2011 #

11 AM

Orienteering race 47:04 **** 6.62 km (7:07 / km) +86m 6:41 / km
ahr:150 max:162 spiked:16/18c shoes: Salomon wings black

Laramie Daze One cowboy relay at Medicine Bow west. Ankle better so ran with shoes (heavily taped up L ankle) . First lap had a 2 min error , but ottherwise pretty clean. Red lined it up some of the hills. 11th place

12 PM

Mtn Biking 1:00:00 [2] 8.0 mi (7:30 / mi) +100m 7:13 / mi

Biking around east medicine bow map on forest roads, plus form campsite along 707A rd to check out flooding on road due to large beaver dam

4 PM

Swimming 10:00 [3] 0.5 km (20:00 / km)

laramie rec center

Friday Aug 26, 2011 #

10 AM

Orienteering 48:40 6.06 km (8:02 / km) +175m 7:01 / km
ahr:146 max:161 shoes: Boots (old)

Telephone Song map Laramie Daze

A mass start on a runners course ; a bit wide at #9 which cost me 2 places . Ankle getting better

1 PM

Orienteering 1:30:00 [2] *** 5.0 km (18:00 / km) +100m 16:22 / km
spiked:12/12c shoes: Salomon wings black

map walk on pitcher hill training map : control picking w/o compass. Thunder lightning and rain moved in so bailed out

3 PM

Swimming 10:00 [3] 0.5 km (20:00 / km)
weight:156lbs

500 m free at laramie rec center- raining and thunderstorms in the hills

Telephone Song - Splits

Thursday Aug 25, 2011 #

10 AM

Orienteering race 1:03:51 [3] 5.3 km (12:03 / km) +157m 10:30 / km
shoes: Boots (old)

day 2 Yellow Pine map: rolled ankle previous day so wore boots and walked . 5.3 km course 5.96 km actual

3 PM

Hiking 50:21 [2] 3.55 km (14:11 / km) +118m 12:10 / km
shoes: Boots (old)

Hiking from lewis lake to south gap lakes by Medicine Bow Peak: rainy and thundering ; iced ankle in the lakes on the way. Lots of snow still around from last winter

Yellow Pine - Splits