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Training Log Archive: iriharding

In the 7 days ending Jul 6, 2017:

	activity	#	time	miles		km		+m
	Road Biking	3	4:19:23	70.34	(3:41)	113.2	(2:17)	558
	Swimming	5	2:28:04	4.56	(32:28)	7.34	(20:10)
	Misc Outdoor activities ( sailing , etc)	2	2:00:00
	Orienteering	2	47:35	4.01	(11:52)	6.45	(7:22)	138	17 /	18c	94%
	muscle specific exercises	1	35:00
	Trail running	1	18:35	1.91	(9:44)	3.07	(6:03)	22
	Total	14	10:28:37	80.82		130.07		718	17 /	18c	94%
averages - weight:151.3lbs

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Thursday Jul 6, 2017 #

Event: MNOC Summer Sprint #3

2 PM

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

at WSP Y with L after lunch at Axels. Feeling a little full so just did short cruise

7 PM

Orienteering race 42:35 [4] ** 5.95 km (7:09 / km) +138m 6:25 / km
spiked:15/16c shoes: 2017 XA Pro 3D Black

MNOC Adventure run#3 at Wirth. Warm and humid (~90F) with a good turnout. Mass start .

Good run back and forth with Phil and Pete W until about 11 . Took about 2 mins + seconds to find #14...veg is getting thicker again in Wirth . Poor roundabout but fast route from 14 to 15 . Trails on map probably need better differentiation between narrow and wider trails .
Otherwise a good run.

8 PM

Orienteering (control retrieval) 5:00 [3] *** 0.5 km (10:00 / km)
spiked:2/2c shoes: 2017 XA Pro 3D Black

Long - Splits

Tuesday Jul 4, 2017 #

6 AM

Road Biking (Specialized roubaix) 2:13:37 [3] 36.05 mi (3:42 / mi) +304m 3:37 / mi

To Square Lake for open water swim then to Stillwater for coffe shop ( large mocha and breakfast burrito) then along waterfront ( walkway now just dry) to new bridge and the back home

7 AM

Swimming (Open water) 36:00 [3] 1.8 km (20:00 / km)

Open water swim at Square lake .

Monday Jul 3, 2017 #

7 AM

Trail running 18:35 [3] 1.91 mi (9:44 / mi) +22m 9:24 / mi
shoes: Hoka Challenger ATR

nice sunny morning 60 deg F

4 PM

muscle specific exercises (arm planks leg press) 35:00 [3]

Sunday Jul 2, 2017 #

7 AM

Road Biking 13:45 [3] 3.65 mi (3:46 / mi) +25m 3:41 / mi

Road Biking 13:44 [3] 3.68 mi (3:44 / mi) +31m 3:38 / mi

8 AM

Swimming 34:50 [3] 1.64 km (21:14 / km)
weight:150.6lbs

400y br 211, 216,219,219
400y ba 205, 210,202, 203
400y fr 145,147,150,146
400y fr w fins 128, 132, 131, 125
200y warmdown 415

10 AM

Misc Outdoor activities ( sailing , etc) (scaffolding work) 1:00:00 [2]

up and down the scaffolding for siding work on my house then taking it down and hauling it all back to the rental outfit . Heavy !

4 PM

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

Saturday Jul 1, 2017 #

6 AM

Road Biking (specialized roubaix) 47:23 [3] 13.46 mi (3:31 / mi) +96m 3:27 / mi

early bike out to Square lake for open water swim

Road Biking (specialized roubaix) 50:54 [3] 13.5 mi (3:46 / mi) +102m 3:41 / mi

return trip from Square Lake with stop for breakfast at Trailside Cafe

7 AM

Swimming (open water) 12:00 [3] 0.6 km (20:00 / km)

open water swim at Square Lake . wind from NW so a little choppy

Friday Jun 30, 2017 #

8 AM

Swimming 45:14 [3] 2.3 km (19:40 / km)
weight:152lbs

200m br 450
1000m fr 200 pace 20:04
1000m fr w fins ~1:48 pace 18:07
100m mixed

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