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Training Log Archive: iriharding

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m
Orienteering	2	2:36:59	8.4	(18:41)	13.52	(11:36)	190	37 /	39c	94%
Trail running	3	2:17:00	11.56	(11:51)	18.61	(7:22)	70
Balance ball work out	5	2:00:00
Road running	3	1:54:37	12.42	(9:14)	19.99	(5:44)	150
Gym workout (wts etc)	2	1:07:00	5.5	(12:11)	8.85	(7:34)
Hiking	3	1:00:15	4.36	(13:50)	7.01	(8:36)	30
muscle specific exercises	6	40:00
Total	22	11:35:51	42.25		67.99		440	37 /	39c	94%
[1-5]	19	11:20:51

1:51

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Sunday Feb 28, 2010 #

Event: Burnham Beeches and Egypt Wood Regional Event

10 AM

Trail running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Salomon wings bright green

warm up run to remote start (1.5km) , cool down run from remote finish

Orienteering race 1:21:59 [4] *** 9.02 km (9:05 / km) +190m 8:13 / km
spiked:18/20c shoes: Salomon wings bright green

Burnham Beeches Regional Meet UK . Somewhat jet lagged. Very wet and muddy course .. torrential rain for previous few hours. It stopped raining around my start time . Good run a couple of minor mistakes (straying off line #5, #14 and loose approach #3 , #17(1 min or so for each) ... ran conservatively. 6th in M50

C • RG 2

C • good practice 1

short brown - Splits

Wednesday Feb 24, 2010 #

12 PM

Gym workout (wts etc) 25:00 [3] 1.5 mi (16:40 / mi)
shoes: Salomon wings black

indoor track at Woodbury Y 1.5 miles (7:25 for 1 mile + cool down 0.5 mi); 10 mins on bike

7 PM

Road running 40:37 [3] 4.72 mi (8:36 / mi) +100m 8:04 / mi
shoes: Ice bugs

evening run with Pete ; echo lake trails back via Pine Springs

8 PM

Balance ball work out (lower body) 20:00 [2]

Sunday Feb 21, 2010 #

3 PM

Trail running 52:00 [4] 4.4 mi (11:49 / mi) +40m 11:30 / mi
shoes: Ice bugs

trail run bike trails at wirth from main chalet with pete and val. Snow moderately packed in places.

Saturday Feb 20, 2010 #

Road running 44:00 [3] 4.7 mi (9:22 / mi) +50m 9:04 / mi
shoes: Ice bugs

Echo lake and warner loop

9 AM

Balance ball work out (abs) 20:00 [2]

Friday Feb 19, 2010 #

7 AM

Balance ball work out (lower body) 20:00 [3]

Thursday Feb 18, 2010 #

5 PM

Hiking 30:00 [2] 2.5 km (12:00 / km)
shoes: Ice bugs

hike in KA with L with hill work after I got home from work . Nice to have the longer days and daylight at 530 pm

Wednesday Feb 17, 2010 #

7 PM

Road running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Ice bugs

a few mins late to GH training at Wirth. ... some cars parked in far corners of lot with engines running/folks in ... no runners around so waited a few mins then took off on my own . Ran around asphalt trails of S wirth and came back .. different cars in the lot similar sketchy looking ...hmm I'm outa here. Got home and looked up the e-mail - doh supposed to be at wirth par 3 .. oh well next time

C • For once I bet you wish... 4

Tuesday Feb 16, 2010 #

8 PM

muscle specific exercises (L shoulder ) 10:00 [1]

arm machine + regular ex

Gym workout (wts etc) 42:00 4.0 mi (10:30 / mi)
ahr:135 max:155

2.2 mile on treadmill, 10 mins of weights, 10 min of elliptical

Sunday Feb 14, 2010 #

Event: MNOC - Tamarack Nature Center

Orienteering (hanging+ retrieving flag ) 1:15:00 [3] *** 4.5 km (16:40 / km)
spiked:19/19c shoes: Ice bugs

MNOC Tamarack vet and retrieve. Snow was quite deep in open areas but quite compacted in the woods (and with deer trails making going much easier)

Saturday Feb 13, 2010 #

4 PM

Hiking 30:00 [1] 2.5 km (12:00 / km) +30m 11:19 / km

hike around KA

Friday Feb 12, 2010 #

muscle specific exercises (L shoulder) 5:00 [1]

Wednesday Feb 10, 2010 #

Note

eating again and flew home this afternoon . Didn't use the newly remodeled fitness center

Hiking 15 [1] 1.25 mi (12 / mi)

Forsook the train and did power walk with pack between distant concourses and around ATL whilst waiting for next flight. Felt better

Tuesday Feb 9, 2010 #

Note
(sick)

feeling a bit better ; survived the day of meetings at supplier

Monday Feb 8, 2010 #

Note
(sick)

flew to Augusta GA... fever, chills and upset stomach and aches... wondered why I felt sluggish on Sunday , now i know why

Sunday Feb 7, 2010 #

8 AM

Balance ball work out (Lower body + ABS) 40:00 [2]

2 PM

Trail running (winter trail ) 55:00 [3] 5.3 mi (10:23 / mi) +30m 10:12 / mi
shoes: Ice bugs

ran around the snow packed winter hiking trails at L Elmo (N to boat launch loop around and back to picnic areas etc ) . Felt a bit sluggish

Saturday Feb 6, 2010 #

Note

rest day: L and I drove to Ft Snelling rode the LRT to Target Field then the Northstar out to Big Lake , back to Mpls - late lunch , LRt back to Ft Snelling. Northstar was very nice and new. A great view from the top deck.

C • Fun day? 4

9 PM

muscle specific exercises 5:00 [0]

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