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Training Log Archive: iriharding

In the 7 days ending Oct 21, 2017:

	activity	#	time	miles		km		+m
	Road Biking	9	8:23:15	122.06	(4:07)	196.43	(2:34)	702
	Orienteering	4	3:15:34	12.19	(16:03)	19.62	(9:58)	422	26 /	28c	92%
	Swimming	3	1:48:15	3.11	(34:49)	5.0	(21:38)
	Trail running	1	1:03:16	4.25	(14:53)	6.84	(9:15)	49
	Total	15	14:30:20	141.61	(6:09)	227.9	(3:49)	1174	26 /	28c	92%
averages - weight:147.5lbs

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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

Friday Oct 20, 2017 #

8 AM

Road Biking (specialized roubaix) 55:31 [3] 13.84 mi (4:01 / mi) +66m 3:57 / mi

to Y and then back around the lake . warm sunny day around 65 deg F

9 AM

Swimming 33:30 [3] 1.55 km (21:37 / km)
weight:147.8lbs

400y br
600y fr
600y fr w fins
50y ba
50y br

4 PM

Road Biking (specialized roubaix) 1:15:20 [3] 19.16 mi (3:56 / mi) +110m 3:52 / mi

warm afternoon ride

Thursday Oct 19, 2017 #

Event: MNOC Autumn Adventure Run #1

4 PM

Orienteering (conrol hanging) 45:54 [3] ** 3.57 km (12:51 / km) +16m 12:34 / km
spiked:5/6c shoes: Salomon XA black

hanging for MNOC Sunfish Lake adventure. Made a mess of 203 ...

7 PM

Orienteering (control retrievql) 44:50 [3] ** 3.89 km (11:31 / km) +27m 11:08 / km
spiked:4/4c

night O control retrieval and running some more of the controls to check that folks were coming in

Tuesday Oct 17, 2017 #

9 AM

Road Biking (specialized roubaix) 15:24 [3] 3.68 mi (4:11 / mi) +19m 4:07 / mi

10 AM

Swimming 35:30 [3] 1.63 km (21:51 / km)
weight:147.4lbs

easy swim 400y br, 200y ba,400y fr, 1000y fr w fins

Road Biking (specialized roubaix) 40:09 [3] 10.17 mi (3:57 / mi) +40m 3:54 / mi

home from Y around lake ; very nice warm sunny late fall day

Trail running 1:03:16 [3] 6.84 km (9:15 / km) +49m 8:56 / km
shoes: Salomon XA black

trail running around Sunfish updating map as well

4 PM

Road Biking (specialized roubaix) 1:11:44 [3] 19.09 mi (3:45 / mi) +109m 3:42 / mi

Monday Oct 16, 2017 #

7 AM

Road Biking (specialized roubaix) 1:23:00 [3] 20.14 mi (4:07 / mi) +122m 4:03 / mi

early morning ride to meeting with Washington County traffic engineers re cty hwy 12 rebuild . With Dorian Gilley (Bike Alliance of MN) , Dennis Lindeke (Gateway Trail association) and Jeff Leberman (city council candidate Mahtomedi) we had good discussion about improving bike and pedestrian environment (and making design less car centric). Share the lane signage , sharrows , lane widths (11' through downtown) and trails were all discussed.

On way to meeting took the lane going up hwy 12 in town by library and was honked and narrowly missed by car . Reminded driver of 3' requirement when I pulled up alongside him stopped at the lights .

12 PM

Road Biking (specialized roubaix) 1:41:26 [3] 22.1 mi (4:35 / mi) +179m 4:29 / mi

very nice fall day . Ride to Stillwater and back for lunch with Fred

Sunday Oct 15, 2017 #

8 AM

Road Biking (specialized roubaix) 18:53 [3] 3.74 mi (5:03 / mi) +19m 4:58 / mi

9 AM

Swimming 39:15 [3] 1.83 km (21:28 / km)
weight:147.3lbs

400y br
400y ba
500y fr
500y fr w fins
100ba
50 br
50fr

10 AM

Road Biking 41:48 [3] 10.14 mi (4:07 / mi) +38m 4:04 / mi

home from Y around the lake

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