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Training Log Archive: iriharding

In the 7 days ending Sep 13, 2015:

activity # timemileskm+m
  Road Biking4 5:33:12 62.09(5:22) 99.93(3:20) 526
  Swimming4 2:12:30 4.1(32:19) 6.6(20:05)
  Orienteering1 1:27:58 6.89(12:46) 11.09(7:56) 16011 /15c73%
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Trail running1 46:52 4.46(10:30) 7.18(6:31) 161
  Total11 11:00:32 77.55 124.8 84711 /15c73%
averages - weight:159.1lbs

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MoTuWeThFrSaSu

Sunday Sep 13, 2015 #

Event: MNOC Lake Elmo Park Reserve
 
7 AM

Road Biking 3:10:00 [3] 35.0 mi (5:26 / mi) +300m 5:17 / mi

St Paul Classic Bike ride with Lori, Linda and friends. Nice event , great rest stops - music and food . awesome being able to ride the closed roads and not have to stop at stop signs and lights
1 PM

Orienteering race 1:27:58 [4] *** 6.89 mi (12:46 / mi) +160m 11:55 / mi
spiked:11/15c

MNOC lake Elmo Red course

Rough start 1 (misplaced by about 30 m on different tree) , #3 rather thick .

Lot of trail running followed by controls in thick buckthorn. Ran hard . Ok time .

Red - Splits

Saturday Sep 12, 2015 #

11 AM

Swimming 45:00 [3] 2.2 km (20:27 / km)
weight:159.6lbs

at WSP outdoor Y . Nice sunny clear cool day .

400m br, 400m ba, 1200 m free 100m ba 50m spinrt (44:00) 50 m fr to end the outdoor season
1 PM

Trail running 30:35 [4] 5.0 km (6:07 / km) +132m 5:24 / km

sunny and cool; nice steady run/jog up the main hill w no stopping

Trail running 16:17 [3] 2.18 km (7:28 / km) +29m 7:00 / km

warm down
5 PM

Road Biking (Rockhopper) 15:00 [2] 2.5 mi (6:00 / mi)

Bike to library , st Jude's and back

Friday Sep 11, 2015 #

5 PM

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

Thursday Sep 10, 2015 #

5 PM

Swimming 32:00 [3] 1.6 km (20:00 / km)

at WSP Y with L - only people in the pool

Wednesday Sep 9, 2015 #

11 AM

Swimming 24:00 [3] 1.2 km (20:00 / km)

West at Paul outdoor y still open!

Tuesday Sep 8, 2015 #

6 PM

Road Biking (Rockhopper) 14:08 [2] 2.5 mi (5:39 / mi) +15m 5:33 / mi

Library round trip

Monday Sep 7, 2015 #

9 AM

Road Biking (roubaix) 1:54:04 intensity: (1:15:20 @2) + (28:44 @3) + (10:00 @4) 35.56 km (3:12 / km) +211m 3:07 / km
ahr:115 max:135

easy bike to brunch (Daily Grind - iced mocha plus breakfast burrito and banana) in Stillwater with Lori and back via Brown's creek trail . Quite busy on the trail ; saw a number of near misses. Did one speed section only on way down hill to Stillwater .. rest took very easy

Picked up someone else's heart rate monitor for a while ...

1 PM

Swimming 31:30 [3] 1.6 km (19:41 / km)
weight:158.5lbs

Last swim of season at shoreview outdoor pool . Beautiful late summer day with low humidity and full sun .

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