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Training Log Archive: iriharding

In the 7 days ending May 20, 2013:

	activity	#	time	miles		km		+m
	Swimming	3	1:46:50	3.06	(34:52)	4.93	(21:40)
	Orienteering	2	1:36:04	6.05	(15:53)	9.73	(9:52)	230	27 /	28c	96%
	Balance ball/Isometrics	2	50:00
	Hiking	1	35:00	1.86	(18:47)	3.0	(11:40)
	Gym workout (wts etc)	1	30:00
	Trail running	1	23:20	2.36	(9:53)	3.8	(6:08)	22
	Total	10	5:41:14	13.34		21.46		252	27 /	28c	96%
averages - weight:151.5lbs

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Sunday May 19, 2013 #

Event: MNOC Willow River State Park

8 AM

Swimming 38:20 [3] 1.64 km (23:18 / km)
weight:151.5lbs

Easy cruise 6 x (100y br + 100y ba + 100y fr)

12 PM

Orienteering race 56:08 [4] 5.03 km (11:09 / km) +120m 9:58 / km
spiked:13/14c

MNOC Willow River green course; wam and humid.. no breeze ran it pretty cleanly . no real errors. Quite thick in many areas so made use of deer trails a lot

2 PM

Orienteering race 39:56 [4] *** 4.7 km (8:30 / km) +110m 7:36 / km
spiked:14/14c shoes: Inov Oroc 340 - yellow

MNOC willow river Ornage course ; Hot and humidity slowed me down a bit

Green - Splits

Orange - Splits