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Training Log Archive: iriharding

In the 7 days ending Feb 20:

activity # timemileskm+m
  X-C skiing4 3:57:35 18.84(12:37) 30.32(7:50) 256
  Swimming4 2:21:02 5.05(27:54) 8.13(17:20)
  Downhill Ski1 1:30:00
  MIsc indoor activities1 1:00:00
  Hiking1 30:00 1.5(20:00) 2.41(12:26)
  Gym workout (wts etc)1 10:00
  Total12 9:28:37 25.39 40.87 256
averages - weight:162.5lbs

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Saturday Feb 20 #

11 AM

Hiking 30:00 [3] 1.5 mi (20:00 / mi)

Hike to investigate lost lake culvert and then on coffee with Paul and back home
3 PM

Downhill Ski 1:30:00 [3]

Downhill ski with jade Keith and Lori

Friday Feb 19 #

9 AM

X-C skiing 55:02 [3] 4.9 mi (11:14 / mi) +11m 11:09 / mi

At Lake Elmo . Sunny and pleasant 12 deg F
11 AM

Swimming 37:46 [3] 1.83 km (20:40 / km)
weight:163.2lbs

300y BR 300y ba
600y FR 150 pace
600y FR w fins 135 pace
100y ba legs only
100y FR w fins

Thursday Feb 18 #

11 AM

X-C skiing 1:17:56 [3] 6.55 mi (11:54 / mi) +96m 11:23 / mi

At hyland with Jim M and Kathy S . Great snow conditions and nice tracks and great trails .

Wednesday Feb 17 #

8 AM

Swimming 32:38 [3] 1.65 km (19:50 / km)
weight:162.5lbs

200y br 218 220
200y ba 156 200
600y fr 142,152,144,149,151,147
800y fr w fins 139,143,144,144, 139 ,143 sprint 122, cool down 141
1 PM

X-C skiing 1:07:04 [3] 4.66 mi (14:23 / mi) +150m 13:05 / mi

At Afton . Much warmer around 14 deg F . Light snow falling . Tracks were so so

Tuesday Feb 16 #

MIsc indoor activities (Bridging warehouse) 1:00:00 [3]

hauling pallets and tables
12 PM

Swimming 40:02 intensity: (30:00 @3) + (10:02 @4) 2.01 km (19:54 / km)
weight:162lbs

200y br 217 218
200y ba 155 201 warm up
800y fr 147,149, 152,150,141,151,151,151
400y fr w fins 142,145,145,139
4 x 100y fr w fins on 2 mins 129,125,132,127
100y br 211,
100y fr 207

Monday Feb 15 #

12 PM

Swimming 30:36 intensity: (15:00 @3) + (15:36 @4) 1.65 mi (18:35 / mi)
weight:162.3lbs

200y br 216 220
400y fr 144,145.142,142
4 x 100fr on 2 mins 140,137,135,136
8 x 100fr w fins on 2 mins 137,136,133,130,139,139,138,130,127

Sunday Feb 14 #

9 AM

Gym workout (wts etc) 10:00 [3]

curls 40 , raises 40, planks 3.5 mins push ups 20
2 PM

X-C skiing 37:33 [3] 2.73 mi (13:45 / mi)

Backyard loops very cold air -6F with 10 mph wind but bright and sunny . Stayed toasty warm

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