Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Sep 15, 2018:

activity	#	time	miles		km		+m
Road Biking	5	7:57:17	106.32	(4:29)	171.1	(2:47)	748
Kayaking	1	3:39:21	17.06	(12:51)	27.45	(7:59)
Orienteering	2	2:01:38	7.48	(16:16)	12.03	(10:07)	266	19 /	20c	95%
Swimming	2	1:06:50	2.01	(33:19)	3.23	(20:42)
Total	9	14:45:06	132.86	(6:40)	213.82	(4:08)	1014	19 /	20c	95%

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Saturday Sep 15, 2018 #

12 PM

Orienteering race 1:29:02 [4] 9.29 km (9:35 / km) +207m 8:38 / km
spiked:17/18c shoes: Salomon XA black

MNOC Nerstrand Red course ; it was hot and humid with little breeze. Grass and junk weeds were high in the areas of thinning canopy under the dying trees. Took trail or under the good canopy areas to have ok running.

Nice course with long legs in 1st half and then lots of controls in 2nd half

3 PM

Orienteering (control retrieval) 32:36 [2] ** 2.74 km (11:53 / km) +59m 10:44 / km
spiked:2/2c shoes: Salomon XA black

control retrieval at Nerstrand . Tired and hot and buggy

Red - Splits

Friday Sep 14, 2018 #

10 AM

Kayaking 3:39:21 [3] 17.06 mi (12:51 / mi)

on the Namekagon from cty K to hwy 77 ; humid and cloudy with some sunshine. Flow was up . Couple of groups near cty rd K and one at whispering pines , otherwise deserted . Several bald eagles

2 PM

Road Biking (rockhopper) 1:12:22 [3] 13.8 mi (5:15 / mi) +73m 5:10 / mi

kayak bike shuttle - cty rd F being rebuilt so much of it gravel

Thursday Sep 13, 2018 #

8 AM

Road Biking 31:51 [3] 7.43 mi (4:17 / mi) +59m 4:11 / mi

9 AM

Swimming 39:00 [3] 1.83 km (21:19 / km)

Easy cruise swim 300 y br. 300y ba 600y fr 600y fr w fins 200 y cool down

Road Biking 2:09:39 [3] 32.13 mi (4:02 / mi) +246m 3:56 / mi

Stillwater for lunch with Kevin and Fred. Checked out the new trails S of town ( lower level complete , upper fencing in progress) then back via Pine Point .

Wednesday Sep 12, 2018 #

4 PM

Road Biking (specialized roubaix) 1:46:24 [3] 20.96 mi (5:05 / mi) +119m 4:59 / mi

Litter patrol on gatewaythen checking benches on browns creek

Sunday Sep 9, 2018 #

Swimming 27:50 [3] 1.4 km (19:53 / km)

Last swim of the season at the outdoor pool at Shoreview Y with L
200m br
100m fr w fins
100m ba
100m fr

7 AM

Road Biking 2:17:01 [3] 32.0 mi (4:17 / mi) +252m 4:11 / mi

St Paul Classic ride with Lori and Lou Anne. Very nice weather and great ride.

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