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Training Log Archive: iriharding

In the 7 days ending May 20, 2017:

activity	#	time	miles		km		+m
Road Biking	3	4:50:59	52.47	(5:33)	84.44	(3:27)	8
Misc Outdoor activities ( sailing , etc)	2	3:00:00
Orienteering	2	2:06:44	8.77	(14:27)	14.11	(8:59)	280	22 /	22c	100%
Swimming	1	15:00	0.43	(34:29)	0.7	(21:26)
Trail running	1	7:20	0.54	(13:35)	0.87	(8:26)
Total	7	10:20:03	62.22		100.13		287	22 /	22c	100%

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Saturday May 20, 2017 #

Event: QOC Fountainhead

Event: MNOC Adventure Race Tune up

11 AM

Orienteering 58:57 [3] *** 6.42 km (9:11 / km) +171m 8:06 / km
spiked:11/11c shoes: Salomon XA black

Quantico Orienteering Club meet at Fountainhead park . Overcast and cool day . Remote start with shuttle ( driver got lost !) . Steady run in very open woods ( only downed trees to slow one down) with nice spur and reentrant terrain). George and Gillie also ran yellow.

1st place on Green by about 10 mins

Route gadget: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Green - Splits

Thursday May 18, 2017 #

Misc Outdoor activities ( sailing , etc) (Landscaping ) 1:00:00 [3]

Finishing off the drainage work

Swimming 15:00 [3] 0.7 km (21:26 / km)

Swimming in Gillie's pool

2 PM

Road Biking (Trek rockhopper) 2:04:54 [3] 25.12 mi (4:58 / mi) +3m 4:58 / mi

Warm day 93 F but cool in the shade on very nice section of C&O towpath from White's Ferry to Nolands Ferry and Calico Rocks campsite and back

Wednesday May 17, 2017 #

Misc Outdoor activities ( sailing , etc) (LandscapIng) 2:00:00 [3]

Digging trenches and laying landscape timbers at Gillie 's house

Tuesday May 16, 2017 #

5 PM

Road Biking (Trek rockhopper) 51:06 [3] 10.27 mi (4:59 / mi) +4m 4:58 / mi

C&O towpath from Edwards landing to Whites ferry and back . 75 deg and very pleasant.

Monday May 15, 2017 #

3 PM

Road Biking (trek rockhopper) 1:54:59 [3] 17.08 mi (6:44 / mi)

along the C&O towpath with Lori

Sunday May 14, 2017 #

Event: QOC Rosaryville

10 AM

Orienteering race 1:07:47 [3] *** 4.78 mi (14:11 / mi) +108m 13:15 / mi
spiked:11/11c shoes: Salomon XA black

Quantico Rosaryville state park meet. Pleasant temperature at the start; a lot of rain recently . Map had a lot of green in some areas that I tried to avoid as much as possible. Steady and low risk run .

2nd place on green

Route gadget at: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Trail running warm up/down 7:20 [3] 0.54 mi (13:35 / mi)
shoes: Salomon XA black

warm down jog

Green - Splits

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