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Training Log Archive: iriharding

In the 7 days ending Jul 22, 2009:

	activity	#	time	miles		km		+m
	Road Biking	1	2:27:00	38.07	(3:52)	61.26	(2:24)	110
	Kayaking	1	2:00:00	6.0	(20:00)	9.66	(12:26)
	Trail running	3	1:33:00	7.77	(11:58)	12.5	(7:26)	90
	Balance ball work out	2	40:00
	Swimming	1	36:00	1.06	(34:05)	1.7	(21:11)
	Orienteering	1	12:08	1.24	(9:46)	2.0	(6:04)	25	13 /	13c	100%
	Total	7	7:28:08	54.13		87.12		225	13 /	13c	100%
averages - weight:143lbs

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Wednesday Jul 22, 2009 #

Event: MNOC - Battle Creek Regional Park - Sprint

Trail running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Salomon wings black

Orienteering race 12:08 [4] *** 2.0 km (6:04 / km) +25m 5:43 / km
spiked:13/13c shoes: Salomon wings black

Battle Creek sprint

Sprint - Splits

Tuesday Jul 21, 2009 #

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

end of day workout

Monday Jul 20, 2009 #

Trail running 57:00 [3] 8.0 km (7:08 / km) +60m 6:52 / km
shoes: Salomon wings black

NW corner of L Elmo on way home 1 big loop , 2.5 x intermediate loop

Sunday Jul 19, 2009 #

Road Biking (mtn bike) 1:57:00 [3] 50.0 km (2:20 / km) +80m 2:19 / km
weight:143lbs

Bike via Pine Spr /Gateway/Pine Point to Sq Lake and back

Swimming 6:00 [3] 0.3 km (20:00 / km)

open water swim at Sq Lake

C • nice place for it......swam... 3

Road Biking 30:00 [2] 7.0 mi (4:17 / mi) +30m 4:14 / mi

Bike to Y and back via DQ w/L

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

7 x (100m fr + 100 m br)

Saturday Jul 18, 2009 #

Kayaking 2:00:00 [1] 6.0 mi (20:00 / mi)

Sunrise to Wild River SP landing with the OTNT family gang .. a cool day. a whole bunch of fun goofing around on the sand bars . Beat JJ on arun swim dash to the island ....

Friday Jul 17, 2009 #

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

Thursday Jul 16, 2009 #

Trail running 26:00 [3] 3.5 km (7:26 / km) +30m 7:07 / km
shoes: Salomon wings black

NW corner of L Elmo trail run on way home

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