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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  Road Biking8 15:01:00 215.84(4:10) 347.36(2:36) 1630
  Kayaking5 6:58:24 26.58(15:45) 42.77(9:47)
  Misc Outdoor activities ( sailing , etc)4 4:15:00
  Swimming8 3:25:00 5.97(34:22) 9.6(21:21)
  Mtn Biking3 2:56:48 16.78(10:32) 27.0(6:33) 2355 /5c100%
  Orienteering2 2:43:33 8.7(18:48) 14.0(11:41) 24025 /26c96%
  Trail running6 2:40:05 17.03(9:24) 27.4(5:51) 310
  Hiking1 2:15:00 10.0(13:30) 16.09(8:23) 70
  Total22 40:14:50 300.88 484.23 248530 /31c96%

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Sunday Jun 29, 2008 #

Kayaking 2:30:00 [2] 8.0 mi (18:45 / mi)

fast run down the Kinni from RFalls to cty rdF with Lori. Water was quite high . Beautiful day.

Road Biking (mtn bike) 35:00 [2] 8.0 mi (4:22 / mi) +40m 4:18 / mi

Bike shuttle cty rd F back to RFalls park

Saturday Jun 28, 2008 #

Note

Tri-Loppet Urban Triathlon , Minneapolis 1:59:59 10th in solo men

Fun event with SB/KB, MJ/JJ, DanW, Weima, DarrynK/KimK, among others

Kayaking race 53:24 [4] 8.0 km (6:41 / km)

Leg 1 of the Tri Loppet. The 14' Necky had good speed and sliced through water well. Found some very nice bow waves to hang on .
was able to catch up to JJ/MJ , Dan W plus about 30 m behind SB/KB,

Left leg numb when got out made hauling the kayak interesting.

Trail running race 29:48 [4] 5.0 km (5:58 / km) +80m 5:31 / km

Trail run through Wirth for leg 2 of triloppet . Managed to finally catch KB and then SB right at end of trail run. Heavy downpour at the end of the run

Mtn Biking race 36:48 [3] 11.0 km (3:21 / km) +100m 3:12 / km

Longer course than 2007. Several short sections of single track specially cut through the woods. The rain made the trails slick and very muddy ... slowing the pace . Had to walk up about 3 of the hills ... lucky not to have major prang ! Total time was 1:59:59 and 10th place in solo men's division (3rd in M50+ solo). Fun time was had by all .... retired to Williams Pub for late lunch

Road Biking (mtn bike) 20:00 [2] 4.0 mi (5:00 / mi)

Bike back to car after tri loppet with JJ, MJ and Waima.

Kayaking warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

Paddle along W shore from car to start of triloppet

Swimming 15:00 [2] 0.7 km (21:26 / km)

evening cruise at Y w/L 100m fr,100m br alternating

Friday Jun 27, 2008 #

Trail running 14:00 [3] 2.4 km (5:50 / km) +30m 5:29 / km

early run at KA

Thursday Jun 26, 2008 #

Swimming 26:00 [2] 1.2 km (21:40 / km)

easy cruise at Y w/L 100m fr+ 100mbr alternates

Wednesday Jun 25, 2008 #

Kayaking 55:00 [3] 4.0 mi (13:45 / mi)

circle of L Elmo in early evening

Trail running 37:00 [3] 6.0 km (6:10 / km) +30m 6:01 / km

run around the A loop at L Elmo

Tuesday Jun 24, 2008 #

Orienteering 28:33 [3] *** 4.0 km (7:08 / km) +40m 6:48 / km
spiked:19/20c

OTNT at Minnehaha Park on aerial photo map set by JJ. Fun 3-D puzzle. Creek was very high .. falls were spectacular.
C • Minnehaha 3

Sunday Jun 22, 2008 #

Road Biking long 4:40:00 [3] 65.0 mi (4:18 / mi) +300m 4:15 / mi

Breast Cancer Ride day 2- Treasure Island-Empire-Rosemont-Apple Valley-Savage - Normandale. Strong NW headwind all day. Lots of hills (first 1/3 and last 1/3 ). Great support, great group to ride with

Saturday Jun 21, 2008 #

Road Biking long (mtn bike) 5:15:00 [3] 80.0 mi (3:56 / mi) +250m 3:54 / mi

Breast Cancer ride Day 1 with Keith,Kelly and Lori. Normandale Community College-Hastings-TreasureIsland-Welch-CannonValley Trail-RedWing-Treasure island . Beautifual day with cool NW wind . Well supported ride with great rest stops

Friday Jun 20, 2008 #

Mtn Biking 1:00:00 [2] *** 6.0 km (10:00 / km) +60m 9:31 / km
spiked:5/5c

flagging mtn bike O section; mix of bike and on foot

Hiking 2:15:00 [3] 10.0 mi (13:30 / mi) +70m 13:13 / mi

Hiking/jogging along trails in woods

Thursday Jun 19, 2008 #

Misc Outdoor activities ( sailing , etc) (speed mowing) 45:00 [3]

Wednesday Jun 18, 2008 #

Trail running 20:12 [3] 3.7 km (5:28 / km) +30m 5:15 / km

KA run after work 300 out, 2 intermed loops 710 , 716 , 243 back

Swimming 25:00 [3] 1.2 km (20:50 / km)

w/L at Y 100m br and 100m fr alternates

Tuesday Jun 17, 2008 #

Road Biking 1:01:00 [4] 18.0 km (3:23 / km) +600m 2:54 / km

Hillls at Stillwater with Tom P and Laima. 450 foot of vertical per lap = up Myrtle St hill , down then up 2nd st hill back to river. 4 laps + 10 mins coll down around town . Had a few beers at Water St Inn patio watching the bridge go up and down, the gondola and other stuff... very pleasant evening
C • Sorry 2

Sunday Jun 15, 2008 #

Trail running 21:38 [3] 3.8 km (5:42 / km) +60m 5:17 / km

morning trail run at KA : 305 out 737, 757, 258 back.

Saturday Jun 14, 2008 #

Trail running 37:27 [3] 6.5 km (5:46 / km) +80m 5:26 / km

early run at KA - steady pace middle loop 4 x (1.35k/loop) : 250 out , 740, 756,810 ,752 , 259 back

Kayaking 1:30:00 [1] 6.0 mi (15:00 / mi)

Easy Kayak w/G ... swift current

Swimming 24:00 [3] 1.1 km (21:49 / km)

alternate 100's w/L at Y

Friday Jun 13, 2008 #

Misc Outdoor activities ( sailing , etc) (speed mowing) 45:00 [2]

yardwork

Thursday Jun 12, 2008 #

Road Biking 1:20:00 [3] 24.0 mi (3:20 / mi) +250m 3:14 / mi

Stillwater via 12 and back plus up and down 2nd street hill

Tuesday Jun 10, 2008 #

Road Biking 1:20:00 [3] 26.0 km (3:05 / km) +160m 2:59 / km

after work Gateway via PineSpr to Pine point and back via hills , PSpr and WildwdPrk

Monday Jun 9, 2008 #

Swimming 25:00 [3] 1.2 km (20:50 / km)

6 x (100m fr + 100 mbr )

Sunday Jun 8, 2008 #

Kayaking 1:00:00 [2] ** 5.0 km (12:00 / km)

out on location... taping

Mtn Biking 1:20:00 [2] 10.0 km (8:00 / km) +75m 7:43 / km

taping controls ... nice terrain

Orienteering (setting) 2:15:00 [2] *** 10.0 km (13:30 / km) +200m 12:16 / km
spiked:6/6c

setting/vetting taping controls ... very buggy.

Saturday Jun 7, 2008 #

Swimming 30:00 [3] 1.4 km (21:26 / km)

swim at Y w/L 100m fr + 100m br altenating

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

cut grass, weeding, sweeping , hauling ... general yard tidy up

Wednesday Jun 4, 2008 #

Swimming 30:00 [3] 1.4 km (21:26 / km)

100m fr , 100 m br alternating

Sunday Jun 1, 2008 #

Road Biking 30:00 [2] 7.5 mi (4:00 / mi) +30m 3:57 / mi

Bike to and from Y with L. Gear shift lever jammed in top gear for the way back.

Swimming 30:00 [3] 1.4 km (21:26 / km)

First swim of season in the 50m outdoor pool w/L . Alternate 100 m free/100m br.

Misc Outdoor activities ( sailing , etc) (yard work) 45:00 [2]

mowing the yard... up and down hills

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