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Training Log Archive: pfc

In the 7 days ending Jul 27, 2008:

activity # timemileskm+m
  MTB (road)2 2:25:00 33.2(13.7/h) 53.43(22.1/h) 20
  MTB (technical)2 1:40:00 17.0(10.2/h) 27.36(16.4/h)
  Running (trail)1 1:30:00 11.2(8:02) 18.02(5:00) 150
  Orienteering2 1:20:45 6.3(12:50) 10.13(7:58) 2012 /17c70%
  Paddling (kayak)1 38:00 3.0(4.7/h) 4.83(7.6/h)
  Total4 7:33:45 70.69(6:25) 113.77(3:59) 19012 /17c70%

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MoTuWeThFrSaSu

Sunday Jul 27, 2008 #

Paddling (kayak) 38:00 [3] * 3.0 mi (4.7 mph)

Urban Adventure "Event" (not a race!) Teamed up with Ian and paddled solo kayaks fast from Calhoun to Cedar and Isles and back. Then carried the boats back to the car but still went past the 15 minute time out. We were a bit behind as we got on the bikes.

MTB (road) 15:00 [4] * 4.0 mi (16.0 mph) +20m

Calhoun to the N Glenwood lot at Wirth, via Cedar/Wirth Pkwy. Pushed the pace to catch up.

Orienteering 25:00 [3] ** 2.5 mi (10:00 / mi)

Swampateering for 4 flags near Bassett Creek. Caught up with Brian and Corey right near #2, stopped for a moment to change shoes and let them make their own race. Crossed a waist deep channel to get the #2. 3-4 was another channel crossing - we went straight through and ended up chest deep, but it was a good cooloff.

MTB (technical) 30:00 [2] 4.0 mi (8.0 mph)

N to 55 from TA and over to the singletrack, then one loop and back to the entrance gate.

MTB (road) 40:00 [3] * 10.0 mi (15.0 mph)

Back towards the TA, cut over on the paved trail and across the ped bridge at Thomas Ave. Then figured out how to scramble down to the commuter trail, and I almost got decapitated by the wire cable crossing the footpath down. Trail to Greenway, then east through Brackett and down the river to 36th St.

Orienteering 20:00 [3] ** 2.0 km (10:00 / km) +20m 9:31 / km

Along river near 36th St.

MTB (road) 45:00 [4] * 9.0 mi (12.0 mph)

Down to Minnehaha/vets home and back on the creek to Lake Harriet.

Orienteering 20:00 [2] ** 1.0 mi (20:00 / mi)

Flags in the Roberts bird sanctuary. Stephen R finally passed us on the second to last - I guess he was a few minutes behind the whole race. I was starting to cramp so we couldn't give him a run, and let him go in.

MTB (road) 15:00 [3] * 2.5 mi (10.0 mph)

Bike back to the finish at Calhoun.

Total time with portage - 4:32. +0:07
http://www.gmap-pedometer.com/?r=2168182

Saturday Jul 26, 2008 #

MTB (technical) 1:10:00 [3] 13.0 mi (11.1 mph)

Lake Elmo

MTB (road) 30:00 [3] 7.7 mi (15.4 mph)

Friday Jul 25, 2008 #

Running (trail) 1:30:00 [3] 11.2 mi (8:02 / mi) +150m 7:43 / mi

Lake - W 7th loop, footpath on the east side, trails on the west side. Hills at Hidden Falls, Snelling, Minnehaha, and the boathouse. It's been a while since I did a good run like this.

Stopped and chatted with Ellen for a few minutes on the W 7th bridge.

http://www.gmap-pedometer.com/?r=2148294

Wednesday Jul 23, 2008 #

Orienteering race 15:45 [4] *** 2.5 km (6:18 / km)
spiked:12/17c shoes: Salomon XA Pro 3D (2006, black

Fun sprint at Wirth. Lots of controls, lots of hills, and too long to log a 5 effort.

RouteGadget

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