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Training Log Archive: iriharding

In the 31 days ending Jul 31, 2013:

	activity	#	time	miles		km		+m
	Swimming	15	8:40:54	16.31	(31:56)	26.25	(19:51)
	Kayaking	4	8:28:55	35.76	(14:14)	57.55	(8:51)
	Road Biking	8	7:43:10	117.37	(3:57)	188.89	(2:27)	422
	Misc Outdoor activities ( sailing , etc)	8	5:35:40	3.4		5.46		1
	Orienteering	1	2:13:11	10.37	(12:51)	16.68	(7:59)	122	8 /	9c	88%
	Mtn Biking	1	1:36:25	15.53	(6:12)	25.0	(3:51)		28 /	28c	100%
	Trail running	3	1:13:58	7.48	(9:53)	12.03	(6:09)	93
	Hiking	1	25:00	1.5	(16:40)	2.41	(10:21)	80
	Road running	1	9:32	0.99	(9:37)	1.6	(5:58)	6
	Total	41	36:06:45	208.71		335.88		724	36 /	37c	97%
averages - weight:152.6lbs

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Tuesday Jul 30, 2013 #

7 AM

Swimming 42:44 2.2 km (19:25 / km)

1600 m free (1st 800 1537, 2nd 1541) easy cruise pace
200m back
2 x 100 m free (137, 141)
2 x 100m free warmdown

rainy and cool but warm in pool

C • looking at these times.... 8

Sunday Jul 28, 2013 #

Event: MNOC MTBO River Bend Nature Center

2 PM

Mtn Biking race (Orienteering) 1:36:25 [4] ** 25.0 km (3:51 / km)
spiked:28/28c

MNOC MTB O meet at River Bend . Great course which had many route choices in the extensive trail network (with some good elevation changes) .
Neat section in tunnel (lit with glo sticks). Nice score O section south of the river. Map exchnage.

Did 2 over the handle bars . One on small steep trail with 18" drop off - landed on my feet. One at map exchange (not so pretty) when brakes jammed up trying to get rid of old map, punch , stop , steer all at the same time .

Long (20K) - Splits

Saturday Jul 27, 2013 #

3 PM

Misc Outdoor activities ( sailing , etc) (Mowing ) 50:00 [2]

6 PM

Swimming 38:30 2.0 km (19:15 / km)

3 x ( 400m fr (640 , 645,650) , 200m back slow )
50 m fly
150 m warmdown

Friday Jul 26, 2013 #

1 PM

Swimming 16:00 [3] 0.8 km (20:00 / km)
weight:153.2lbs

Thursday Jul 25, 2013 #

5 PM

Swimming 36:00 [3] 1.8 km (20:00 / km)

Wednesday Jul 24, 2013 #

12 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Lunchtime swim at Shoreview Y. needed to get away from work meetings . Lori turned up from home when I was about 3/4 way done.

Sunday Jul 21, 2013 #

Kayaking 2:00:00 [3] 7.0 mi (17:09 / mi)

Kinni w Lori from River Falls to cty rd F bridge

Nice flow at 108 cfs

Saturday Jul 20, 2013 #

6 AM

Road Biking 53:23 [3] 13.48 mi (3:58 / mi) +179m 3:48 / mi

early bike out to Sq :Lake for open water swim

7 AM

Swimming (open water) 32:00 [3] 1.6 km (20:00 / km)

open water swim at Sq Lake

8 AM

Road running 9:32 [3] 0.99 mi (9:37 / mi) +6m 9:26 / mi

had a flat on the bike. Got a ride back to 96 and Gateway, then ran with bike along gateway until a nice guy with patch and pump helped me out

9 AM

Road Biking 15:50 [2] 3.32 mi (4:46 / mi) +26m 4:39 / mi

fixed flat and road it home alebit with low pressure in tires . Put new tire and tube in at home later

5 PM

Swimming 16:40 [3] 0.8 km (20:50 / km)
weight:153.4lbs

easy swim at NE Y on way back from REI Roseville (bought a bug net and some new inner tubes and patch kit)

Friday Jul 19, 2013 #

1 PM

Swimming 48:00 [3] 2.4 km (20:00 / km)
weight:154.2lbs

Easy cruise to clear hangover from last night at 3 day corporate team building event( too many shot glasses )

5 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 30:00 [3]

nice new mower - 15 yr old one wouldn't start and had other problems so traded it in

Thursday Jul 18, 2013 #

10 AM

Misc Outdoor activities ( sailing , etc) (pedal boat- row boat) 40:00 [3] 3.0 km (13:20 / km)

rowed around and had a lot of success fishing (lots of smallmouth bass) then worked off some of the excellent food - took the pedal boat out

11 AM

Misc Outdoor activities ( sailing , etc) (sailing) 40:00 [2]

Hobie cat- lots of tacks and jybes - good breeze

Wednesday Jul 17, 2013 #

8 AM

Trail running 32:10 [3] 5.06 km (6:21 / km) +71m 5:56 / km

running the trails at Wonewok conference center - very buggy in the woods

Misc Outdoor activities ( sailing , etc) (Stand Up Paddleboard) 25:40 [3] 2.46 km (10:25 / km) +1m 10:24 / km

stand up paddleboard ; gave it a try . Very stable and could really power up. A lot of fun and I am getting paid for it !

10 AM

Kayaking 36:01 [3] 3.75 km (9:37 / km)

Kayak at Woneowk conference center -

Tuesday Jul 16, 2013 #

Misc Outdoor activities ( sailing , etc) (sailing) 30:00 [2]

Hobie cat at 3M conference center in N MN

Sunday Jul 14, 2013 #

2 PM

Swimming 34:00 [4] 1.8 km (18:53 / km)

1600 m free 3025
200m warm down swim with Lori at NE Y

5 PM

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

Saturday Jul 13, 2013 #

Event: MNOC Adventure Race

Friday Jul 12, 2013 #

Swimming 20:00 [3] 1.0 km (20:00 / km)

Quick swim at NE Y on way to Mille Lacs

3 PM

Orienteering 2:08:52 [3] *** 16.12 km (8:00 / km) +105m 7:44 / km
spiked:8/9c shoes: Salomon wings black

flagging controls at MLK for MNOC . Buggy and warm out

Orienteering 4:19 [3] 0.56 km (7:42 / km) +17m 6:42 / km

one final control run in from the road

Thursday Jul 11, 2013 #

9 PM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:151lbs

Warm up 800m

4x 100m sprints 142,143,142,142

Cruise

Wednesday Jul 10, 2013 #

11 AM

Swimming 40:00 [4] 2.0 km (20:00 / km)
weight:151.2lbs

Sunday Jul 7, 2013 #

9 AM

Road Biking 1:09:00 [3] 16.7 mi (4:08 / mi)

Kayak shuttle Hinckley to Sandstone via Willard Munger trail. Nice morning to be biking

10 AM

Kayaking 2:01:54 [3] 8.83 mi (13:48 / mi)

Kettle River: new put in just below Big Spring Falls (1/4 mile upstream from before) since the old access is now gated off (to deter copper thieves from easy access to the electrical substation at the site of the old Sandstone dam).

Flow was a very nice 670 cfs (not too high not too low, down 300 cfs from 2 days before.. dropping fast) on the gage at Sandstone.

Did the full Sandstone Dam rapids (II) without spray skirt so had to pump out a few gallons below the rapids. Then on down through 2nd set of rapids (a few boulders here and some bottom bumps ) before the mellow section of 3.5 miles to the Friesland Rapids. Stopped for lunch , swim and nap at the island halfway through Friesland Rapids (II) which were good and long (needing another small pump out) . Finally saw another boat (fishing ) at mile 6 and another at mile 7.5. Lots of deer alongside river .. no eagles today. Sunny and warm .

C • Nice 1

Saturday Jul 6, 2013 #

6 AM

Road Biking 49:00 [3] 14.0 mi (3:30 / mi)

Hwy 12 and gateway to square lake

7 AM

Swimming 45:00 [3] 2.25 km (20:00 / km)

Open water swim at square lake . 5 laps

8 AM

Road Biking 1:02:00 [3] 15.0 mi (4:08 / mi)

Back from sq lake via gateway to hwy 36

Friday Jul 5, 2013 #

11 AM

Kayaking 3:51:00 [3] 17.6 mi (13:08 / mi)

On the Kettle (flow 980 cfs) from Cty 52 bridge N of Willow River to the Head of the Rapids in Banning State Park.

1st 6 miles lots of bends and riffles mostly undeveloped with several sand bars for stops. Next 8 miles a good current , Nice set of rapids (Rustler Bend Rapids) in N part of Banning State Park . Long stop for swim and lunch. Very nice run. Saw 6 young bald eagles

3hr 51 moving time 5hr 29 elapsed time

5 PM

Road Biking 1:02:00 [3] 18.0 mi (3:27 / mi)

Bike shuttle from Head of Rapids at Banning State Park back to cty 52 bridge via the Wiilard Munger Sate Trail with a nice 20 mph S breeze to speed me along. Nice trail