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Training Log Archive: iriharding

In the 7 days ending Jul 10, 2016:

	activity	#	time	miles		km		+m
	Road Biking	3	3:12:00	45.46	(4:13)	73.16	(2:37)	308
	MTB O	2	2:51:10	24.1	(7:06)	38.78	(4:25)	438	30 /	31c	96%
	Swimming	4	2:36:35	4.61	(33:56)	7.43	(21:05)
	Kayaking	1	1:27:26	4.52	(19:21)	7.27	(12:01)
	Orienteering	2	1:26:00	5.49	(15:40)	8.84	(9:44)	153	12 /	13c	92%
	Misc Outdoor activities ( sailing , etc)	1	1:00:00
	Total	11	12:33:11	84.18		135.48		900	42 /	44c	95%
averages - weight:156.2lbs

3:36

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Sunday Jul 10, 2016 #

Event: MNOC River Bend Nature Center MTBO

8 AM

Swimming 31:45 [3] 1.6 km (19:51 / km)
weight:156.5lbs

early swim at Y; indoor pool since outdoor not open after 5 am thunderstorm
400m br
400m ba
400m free
400m w/fins

12 PM

MTB O race (trek rockhopper) 1:50:47 [4] *** 27.79 km (3:59 / km) +420m 3:42 / km
spiked:30/31c

MTB O at River Bend, a bit muddy and slick in places, Got on track for wrong control after #8 (2:16 lost) and slow short cut to #10 (1 mins) , slow small trail to 24 (1:40lost) , backtrack 100m for 26 (46seconds) , slow uphill to 29 but otherwise oK

Long - Splits

Saturday Jul 9, 2016 #

9 AM

Road Biking (specialized roubaix) 1:47:39 [3] 23.03 mi (4:40 / mi) +185m 4:34 / mi

brunch ride to Stillwater and back with Lori

4 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)

Easy cruise 1400m
100m. Fr sprint 137
100m cool down

Friday Jul 8, 2016 #

8 AM

Swimming 38:00 [3] 1.83 km (20:49 / km)
weight:156.1lbs

WBL Y
400y. Be
400y ba
400y fr
600y fr w fins
100y. Br
100y fr. 131

Road Biking 10:00 [2] 2.0 mi (5:00 / mi)

car shop to Y and back

2 PM

Kayaking 1:27:26 [3] 4.52 mi (19:21 / mi)

Bertram - vetting for the Adventure O with Peter D. One small blockage in channel but removed some of it . Windy

MTB O (trek rockhopper) 1:00:23 [3] 6.83 mi (8:50 / mi) +18m 8:46 / mi

vetting MTB O for 2016 MNOC AR with PD at Bertram

6 PM

Orienteering (vetting) 20:35 [3] 1.91 km (10:45 / km) +18m 10:16 / km
spiked:2/2c

vetting 2 controls at L Maria w PD

Thursday Jul 7, 2016 #

9 AM

Swimming 52:50 [3] 2.4 km (22:01 / km)
weight:156lbs

easy cruise swim at Shoreview Y
400m br
400m ba
400m fr
800m fr w/fins
200m br
200m fr 144 152

2 PM

Road Biking 1:14:21 [3] 20.43 mi (3:38 / mi) +123m 3:34 / mi

afternoon ride to Pine Point and back via Pine Springs

Wednesday Jul 6, 2016 #

3 PM

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

Monday Jul 4, 2016 #

11 AM

Orienteering race 1:05:25 [3] *** 6.92 km (9:27 / km) +135m 8:37 / km
spiked:10/11c shoes: Salomon XA black

RMOC day 3 at Diamond Bay @ Laramie

More technical than previous days with much more scattered trees .

Ok run : should have run down to trail for # 4 (46 seconds) , , very close then went wide on 5 (4 mins) , poor route choice going to 7 ( got tangled in rocky area vs cow trail in reentrant and over saddle found by others , a little wide coming out of 10 to go control

Green - Splits

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