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Training Log Archive: iriharding

In the 7 days ending Jun 9, 2016:

	activity	#	time	miles		km		+m
	Road Biking	3	4:30:51	70.0	(3:52)	112.65	(2:24)	562
	Swimming	5	3:11:27	5.84	(32:47)	9.4	(20:22)
	Kayaking	1	2:04:44	8.65	(14:25)	13.92	(8:58)
	Orienteering	1	53:30	4.72	(11:20)	7.6	(7:02)	116	12 /	14c	85%
	Misc Outdoor activities ( sailing , etc)	1	30:00
	Total	11	11:10:32	89.21		143.57		678	12 /	14c	85%
averages - weight:156.7lbs

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Thursday Jun 9, 2016 #

Event: MNOC Summer Sprint Series, Week 1

10 AM

Swimming 40:00 2.0 km (20:00 / km)
weight:156.6lbs

600m fr (150,200,203,205,205,157
300m br 225,234,233
300m fr 147,157,201
600m fr w/fins alternates 140,149,141,159,139,158
100m ba 215
100m fr sprint 139

3 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 30:00 [1]

7 PM

Orienteering race 43:57 [4] 6.25 km (7:02 / km) +105m 6:29 / km
ahr:83 max:83 spiked:12/14c shoes: Salomon XA black

MNOC Tamarack summer sprint- hot

Had pretty good run . got caught up in thicket on way to 13 . 14 was misplaced by about 20m .
2nd place behind the Russian

Orienteering (control retrieval) 9:33 [2] 1.35 km (7:04 / km) +11m 6:48 / km

Long Course - Splits

Wednesday Jun 8, 2016 #

6 PM

Road Biking (specialized roubaix) 1:20:14 [3] 21.03 mi (3:49 / mi) +200m 3:42 / mi

evening ride to Stillwater and back for a visit to Maple Island Brewery and a Sandbar Ale (very nice and refreshing)

Tuesday Jun 7, 2016 #

3 PM

Swimming 46:37 [3] 2.2 km (21:11 / km)

400m br, 400m ba, 400 fr (229,231,239,238; 218,219,217,220; 158,203,203, 202)
800m w/fins 147,150,155,156,154,153,154,141
200m cool down

beautiful sunny and cool dry day

Monday Jun 6, 2016 #

3 PM

Swimming 39:00 [3] 2.0 km (19:30 / km)

at WSP Y outdoor pool
100m br, 100m ba, 100fr , 100m br 100fr 1100
1500m free w/fins 2831

Sunday Jun 5, 2016 #

10 AM

Road Biking (trek rockhopper) 1:13:49 [3] 16.86 mi (4:23 / mi) +82m 4:19 / mi

kayak bike shuttle Hwy 48 to Sandstone

11 AM

Kayaking 2:04:44 [3] 8.65 mi (14:25 / mi)

Sandstone to Hwy 48 flow was 504 cfs . Looked at Kettle section 1 (County rd 27 to Cty Rd 52 but gage @ hwy12 was only at 1.5' (need to be 2.5) so switched to Kettle river section 3 . Windy and sunny .Good flow and good rapids.

Used the dagger 11.5; no other boats on river at all

Saturday Jun 4, 2016 #

6 AM

Road Biking (specialized roubaix) 1:56:48 [3] 32.11 mi (3:38 / mi) +280m 3:32 / mi

early morning ride out to Sq Lake via Gateway then to Stillwater (cty 51 very nice) for iced coffee and breakfast burrito then home via Brown's Crekk trail and Gateway. Coolish moring with rain overnight and expected rain later

12 PM

Swimming 18:50 [3] 1.0 km (18:50 / km)
weight:157lbs

200m br, 300m fr (214,230,146,153,154)
500m fr w fins (137,141,142,144,1450

Friday Jun 3, 2016 #

8 AM

Swimming 47:00 [3] 2.2 km (21:22 / km)
weight:156.5lbs

300m br, 300m ba, 400m fr (225, 232,236; 212,214,210: 153,203,200,202
200m br 228,225
800m fr 150,159,158,201,200,201,201, 154
200m ba/br/fr mix

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