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Training Log Archive: iriharding

In the 7 days ending Apr 10, 2016:

activity # timemileskm+m
  Swimming5 2:50:13 5.02(33:55) 8.07(21:05)
  Misc Outdoor activities ( sailing , etc)1 1:45:00
  Gym workout (wts etc)3 1:05:00 5.0 8.05
  Treadmill3 1:00:08 6.42(9:22) 10.33(5:49) 55
  Road Biking1 35:00 6.5(5:23) 10.46(3:21) 20
  Orienteering1 14:37 1.3(11:12) 2.1(6:58) 1014 /14c100%
  Total12 7:29:58 24.24 39.01 8514 /14c100%
averages - weight:158.5lbs

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MoTuWeThFrSaSu

Sunday Apr 10, 2016 #

9 AM

Swimming 39:00 [3] 1.83 km (21:22 / km)
weight:160lbs

400y be, 400y ba, 400y free easy cruise
600y w fins 143 pace
200y cool down

Saturday Apr 9, 2016 #

Event: MNOC Skills Clinic
 

Orienteering (sprint) 14:37 [4] 2.1 km (6:58 / km) +10m 6:48 / km
spiked:14/14c

MNOC French Skills clinic. Nice sprint course set by Justin . Sunny but cold day . Clean run no lost time

Sprint - Splits

Friday Apr 8, 2016 #

8 AM

Treadmill 20:08 [3] 2.1 mi (9:35 / mi) +25m 9:15 / mi
shoes: New Bal

Gym workout (wts etc) (weights planks balance) 15:00 [3]

9 AM

Swimming 34:28 [3] 1.63 km (21:13 / km)
weight:157.8lbs

400 br, 400ba, 400fr
600 y w fins
C • Schedule 2

Thursday Apr 7, 2016 #

3 PM

Misc Outdoor activities ( sailing , etc) (Yardwork) 1:45:00 [2]

Wednesday Apr 6, 2016 #

8 AM

Road Biking (mtn bike) 35:00 [2] 6.5 mi (5:23 / mi) +20m 5:20 / mi

bike from Maplewood Toyota to WBL Y and back . Getting car fixed
9 AM

Treadmill 20:00 [3] 2.17 mi (9:13 / mi) +30m 8:50 / mi

Gym workout (wts etc) (stationary bike) 20:00 [3] 5.0 mi (4:00 / mi)

Gym workout (wts etc) (mahcines, planks ,balance) 15:00 [3]

10 AM

Swimming 20:00 [3] 1.0 km (20:00 / km)
weight:157.9lbs

Tuesday Apr 5, 2016 #

3 PM

Swimming 37:45 [3] 1.8 km (20:58 / km)
weight:159lbs

2 x (200m br + 200mba + 200mfr) 217,230,208,219,153,157, 231,238,217,217,157,200,
600m fr w/fins 144,151,152,152,149,145

Monday Apr 4, 2016 #

9 AM

Treadmill 20:00 [4] 2.15 mi (9:18 / mi)

Incline not working so ran on flat
10 AM

Gym workout (wts etc) (Weights planks balance) 15:00 [3]

11 AM

Swimming 39:00 [3] 1.83 km (21:22 / km)
weight:157.6lbs

400y br. 400y ba 400y free
200y ba fins only
600y fins

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