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Training Log Archive: iriharding

In the 7 days ending Jul 23, 2015:

	activity	#	time	miles		km		+m
	Road Biking	4	5:02:39	77.2	(3:55)	124.24	(2:26)	497
	Kayaking	1	2:30:00	9.0	(16:40)	14.48	(10:21)
	Swimming	4	2:08:00	3.98	(32:11)	6.4	(20:00)
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Orienteering	2	49:24	3.42	(14:27)	5.5	(8:59)	30	18 /	19c	94%
	Trail running	1	22:18	1.87	(11:54)	3.01	(7:24)	84
	Hiking	1	20:00	1.25	(16:00)	2.01	(9:56)
	Total	12	12:12:21	96.71		155.65		611	18 /	19c	94%
averages - weight:160.3lbs

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Thursday Jul 23, 2015 #

Event: MNOC-Columbia Summer Sprint Series #3

9 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:160.5lbs

7 PM

Orienteering 39:24 [4] *** 4.5 km (8:45 / km) +30m 8:28 / km
spiked:15/16c

MNOC Summer Sprint #3 at Battle Creek sponsored by Columbia

Greta summer sprint courses set by Phil with lots of route choice decisions and very little thrashing through the thick stuff.

Ran with Eric K chasing me (I found out after he was an some severe no carbs diet or something- seemed to slow him down) . So went back and forth with my better micro route choice paying off on most occasions. Tom and Andrei were 3- 4 minutes head and Tom had bad error around 10 . He caught up to me around 12 ... neck and neck for a while and I passed him at what I though was final control and sprinted to finish BUT there was one more about 40 m away ,,,, recovered from my early finish, punched the final control and sprinted to try and catch Tom at the line ... 2 seconds too late. Fun evening

8 PM

Orienteering (retrieval memory O) 10:00 [3] *** 1.0 km (10:00 / km)
spiked:3/3c

memory O retrieval of MNOC sprint #3

Long - Splits

Wednesday Jul 22, 2015 #

7 AM

Road Biking (mtn bike) 50:00 [3] 13.0 mi (3:51 / mi) +40m 3:49 / mi

Bike to work via Gateway and Hadley with 3M group . 3M laid on refreshments (coffee, fresh fruit , juice and door prizes)

5 PM

Road Biking (Mountain boke) 45:00 [3] 13.0 mi (3:28 / mi) +40m 3:26 / mi

Ride home from work

Tuesday Jul 21, 2015 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:160.5lbs

beautiful cool sunny low humidity summer morning swim at NW Y

200 m br warm up
200m back
400m free
1000m free w/fins 1800
200m ba/free

12 PM

Hiking 20:00 [1] 1.25 mi (16:00 / mi)

Battle creek N asphalt loop at lunchtime

Monday Jul 20, 2015 #

4 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:160lbs

late afternoon swim at Y
200m br
600m fr
1000 m fr w/fins
200m warm down

Sunday Jul 19, 2015 #

10 AM

Road Biking (Mtn bike) 1:10:00 [3] 16.0 mi (4:22 / mi)

Kayak shuttle hwy 48 via hinckley and munger trail to sandstone

11 AM

Kayaking 2:30:00 [3] 9.0 mi (16:40 / mi)

On the kettle from Sandstone to hwy 48

River was at very nice and lively 640 cubic ft per sec

Put in at the falls trail access just below big springs falls . Nice sunny day with breeze from west . Stopped for swims at various sand banks . Big golden eagle nest at Friesland falls and big eagle further down river .

Saturday Jul 18, 2015 #

7 AM

Road Biking (road bike) 1:05:33 [3] 28.32 km (2:19 / km) +190m 2:14 / km

via Gateway and Brown's creek to Perch Lake

Trail running 15:26 [3] 2.04 km (7:33 / km) +57m 6:38 / km

2 loops at Perch Lake before swim

Swimming 8:00 [3] 0.4 km (20:00 / km)

open water swim at Perch Lake

Trail running 6:52 [3] 0.97 km (7:04 / km) +27m 6:12 / km

1 more loop after swim

Road Biking (road bike) 1:12:06 [3] 28.32 km (2:33 / km) +227m 2:27 / km

Perch lake to home (missed 1st 8 minutes) - breeze from W and heat slowed me down

Friday Jul 17, 2015 #

6 PM

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

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