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Training Log Archive: iriharding

In the 7 days ending Sep 9:

activity # timemileskm+m
  Kayaking1 3:25:56 9.11(22:36) 14.66(14:03)
  Orienteering2 2:36:13 12.5(12:30) 20.12(7:46) 35336 /40c90%
  Misc Outdoor activities ( sailing , etc)1 1:45:00
  Swimming2 1:25:16 2.55(33:28) 4.1(20:48)
  Road Biking1 1:11:52 16.75(4:17) 26.96(2:40) 51
  Hiking1 58:09 1.48(39:17) 2.38(24:25) 79
  Total7 11:22:26 42.39 68.22 48236 /40c90%

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Friday Sep 8 #

8 AM

Swimming 33:00 intensity: (10:00 @3) + (23:00 @4) 1.6 km (20:37 / km)

400m br 217,231,228,232
1200m fr (200m sprints on 4m 30s : 151, 159; 200,157; 152,157; 149,157; 149,154;149,148;
12 PM

Kayaking 3:25:56 [3] 9.11 mi (22:36 / mi)

Kayak on the Kettle from Sandstone to Hinckley.

Sunny day with cool Easterly wind . Water has cooled off . Several eagles .

Dagger 11.5. Flow was 425 cfs. Hwy 48 gage at 5'6"

Road Biking (Trek rockhopper) 1:11:52 [3] 16.75 mi (4:17 / mi) +51m 4:15 / mi

Bike shuttle for kayak .

Thursday Sep 7 #

11 AM

Swimming 52:16 [3] 2.5 km (20:54 / km)

400m br
400m ba
800fr
800fr w fins
50m br
50m fr
3 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing yard work) 1:45:00 [2]

Monday Sep 4 #

9 AM

Orienteering race 1:29:15 [3] **** 11.73 km (7:36 / km) +218m 6:58 / km
spiked:18/19c shoes: 2017 XA Pro 3D Black

Laramie daze 2017 Rocky Mountain Goat

Thick smoky haze today : Mass start on the Diamond Bay map (one of my favourites). Felt strong running and quickly got established in a pack of about 3 (jon C Troy and I) running about 500 m behind Graham B. Mostly ran right on the straight line checking of features as I passed them. Pulled head of Troy on leg to 11 then battled back and forth with Jon til just before 19 when Graham B passed by me at high speed (he has spent ~15 mins on #14 ) . Watched Jon and Graham in high speed sprint to the finish and ended up 1 min behind Graham (1st place) in 3rd place. A good strong run with minimal mistakes.


10.7 km str line 1:29:15 = 8:20 min/km (missed the split at #1 - so splits are 1 off)

results for all 4 days: https://sites.google.com/site/laramierangeorientee...

Sunday Sep 3 #

9 AM

Orienteering race 1:06:58 [3] **** 8.39 km (7:59 / km) +135m 7:24 / km
spiked:18/21c shoes: 2017 XA Pro 3D Black

Laramie Daze day 3 - 1 cowboy relay at Idonwannabe/Pelican Bay area
3 loops: loop 3 0.9 k, loop 2 1.2 k , loop 1 1.1k then final loop 4.0 k

overshot on first loop 1st control by about 200 m then pretty clean until #4 on last loop where I overshot by about 40m and # 8 on the last loop where i went wide to the L .

7th place overall
2 PM

Hiking 58:09 [2] 1.48 mi (39:17 / mi) +79m 33:42 / mi
shoes: 2017 XA Pro 3D Black

hiking at Vedauwoo area up to the top of box canyon and the top of the rock with Jim

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