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Training Log Archive: iriharding

In the 7 days ending Oct 27, 2017:

	activity	#	time	miles		km		+m
	Road Biking	5	6:29:04	95.3	(4:05)	153.37	(2:32)	601
	Orienteering	3	2:31:57	12.1	(12:34)	19.47	(7:48)	430	30 /	32c	93%
	Swimming	3	1:32:30	2.5	(37:02)	4.02	(23:01)
	Treadmill	1	20:00	1.75	(11:26)	2.82	(7:06)	60
	Gym workout (wts etc)	1	15:00
	Total	11	11:08:31	111.65		179.68		1091	30 /	32c	93%
averages - weight:146lbs

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Friday Oct 27, 2017 #

11 AM

Treadmill 20:00 [3] 1.75 mi (11:26 / mi) +60m 10:20 / mi
shoes: Hoka Challenger ATR

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

Swimming 26:00 [3] 1.1 km (23:38 / km)
weight:145.6lbs

400y br
200y ba
600y fr
easy swim

Thursday Oct 26, 2017 #

Event: MNOC Autumn Adventure Run #2

7 PM

Orienteering race 47:07 [4] *** 7.32 km (6:26 / km) +50m 6:13 / km
spiked:13/14c shoes: Salomon XA black

MNOC Adventure run #2 Night O at Lake Elmo at S shelter (N end of park). Cold (40 deg F) and windy with a little light precip. Good interesting course set by Pete D and David R. Pack ran with Pete W, Molly , Carter and others to 1 2 and 3 , then pack split up in the main camp ground confusion of trails and roads and I was clear by myself and 1 other (short course runner) to 4 . % was clean, 6 I was a little wide by about 30 m then kicked it in to fast run mode for the rest of the course. Overtook Michael L at 10 (he was out in the prairie to the W) Caught up with Carter at 12 .Finished 2nd .

Lighting was good (new batteries in headlamp) ; glasses were problematic with rain and fogging up.

Long - Splits

Wednesday Oct 25, 2017 #

8 AM

Road Biking (specialized roubaix) 58:42 [3] 13.84 mi (4:14 / mi) +67m 4:11 / mi

to y and then back around the lake . A little cold on the fingers but sunny

9 AM

Swimming 35:30 [3] 1.46 km (24:19 / km)
weight:146lbs

400y br
600y fr
600y fr w fins

Tuesday Oct 24, 2017 #

3 PM

Road Biking (specialized roubaix) 1:50:59 [3] 25.91 mi (4:17 / mi) +156m 4:12 / mi

via Pine Springs. Windy day but sunny. Stopped at co-op in downtown Stillwater for cheesecake, chocolate and a drink

Monday Oct 23, 2017 #

9 AM

Road Biking (specialized roubaix) 57:25 [3] 13.92 mi (4:07 / mi) +60m 4:04 / mi

to Y and then back round the lake

10 AM

Swimming 31:00 [3] 1.46 km (21:14 / km)
weight:146.4lbs

400y br
500y fr
500y fr w fins
100y ba
100 y

5 PM

Road Biking 38:58 [3] 8.96 mi (4:21 / mi) +56m 4:16 / mi

Gateway litter patrol - only1 piece. Windy and cooler this afternoon

Sunday Oct 22, 2017 #

9 AM

Road Biking (Specialized roubaix) 2:03:00 [3] 32.67 mi (3:46 / mi) +262m 3:40 / mi

To Square Lake then Stillwater coffee shop for mocha / breakfast burrito then home via Brown's creek . Met Einar V from3M on way home and chatted.

Cloudy and overcast at 48 deg then warmed up and sunny later. Lots of leaves covering the trail.

Saturday Oct 21, 2017 #

Event: MNOC Afton state park

11 AM

Orienteering race 1:19:50 [4] *** 9.93 km (8:02 / km) +344m 6:51 / km
spiked:13/14c shoes: Inov Oroc 340 - yellow

Mnoc Afton Red course : set by Darryn K and Michael L . Nice combination of long legs followed by a middle type section in the extreme NE of the park. It had rained earlier in day but nothing from the sky during my run . Glad I had studs on my shoes to traverse and run down hills safely . Pretty good run only 1 10 second mistake for #4 when a large group on the trail distracted me .

3 PM

Orienteering (Control retrieval ) 25:00 [3] ** 2.22 km (11:15 / km) +36m 10:25 / km
spiked:4/4c shoes: Inov Oroc 340 - yellow

Control retrieval in SW part

Red - Splits

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