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Training Log Archive: LKohn

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  X country skiing13 20:09:38 77.74(15:34) 125.11(9:40)
  strength/stretching8 7:13:42 46.43 74.72
  walking3 6:51:57 12.36(33:20) 19.89(20:43)
  ice skating4 3:56:47 16.63(14:14) 26.77(8:51)
  dancing1 1:00:00
  Nordic Trak1 1:00:00
  snowshoeing1 57:56 0.96(1:00:02) 1.55(37:18)
  road (gag) run1 52:29 3.97(13:13) 6.39(8:13)
  trail running1 50:21 3.96(12:43) 6.38(7:54)
  biking1 20:00
  treadmill arrrrgh...1 15:00
  sports1 12:28 1.15(10:53) 1.84(6:46)
  shoveling1 30
  Total35 43:40:48 163.2 262.64
  [1-5]31 36:47:44

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Monday Feb 28, 2011 #

biking (stationary) 20:00 [2]

1 PM

treadmill arrrrgh... warm up/down 15:00 [2]

2 PM

strength/stretching 35:00 [2]

only did the stuff that didn't need hanging on...kind of limits the possibilities.

Sunday Feb 27, 2011 #

Note

lots of airport walking...and sitting....and more walking...

Saturday Feb 26, 2011 #

10 AM

walking 2:19:25 [0] 5.0 km (27:53 / km)

this was really a 5k walk then bus ride to St. Moritz then a short walk to the Klinik to sign some more papers then onto the train.
2 PM

strength/stretching (train ride) 1:38:39 [0] 74.72 km (1:19 / km)

this was the train ride from St. Moritz to Chur...just wanted to see where we went.

Friday Feb 25, 2011 #

Note
(rest day)

rest day, as in get out of the Klinik, nap for a couple of hours in the afternoon then share my experience with the group...great xrays.

Thursday Feb 24, 2011 #

10 AM

ice skating 1:01:12 [0] 10.17 km (6:01 / km)

2 PM

sports (sledding) 12:28 [0] 1.84 km (6:46 / km)

this was the fateful sledding run...ended rather abruptly then I got to do the last part on my back in a sled...followed by an ambulance ride to the Klinik-Gut for x-rays, surgery and an overnight...always an adventure.
C • Bionic wrist! 3

Wednesday Feb 23, 2011 #

9 AM

X country skiing (skating) 49:23 intensity: (56 @0) + (5:23 @1) + (30:21 @2) + (12:43 @3) 5.43 km (9:06 / km)
ahr:106 max:127

skated to Sils Maria then went for a hike.
10 AM

walking (snow covered trail) 3:21:29 intensity: (22:46 @0) + (2:09:47 @1) + (46:21 @2) + (2:35 @3) 14.89 km (13:32 / km)
ahr:89 max:116

nice walk up but the wind picked up as we got close to the top so we ate our sandwiches while walking down so we didn't get too cold...had to keep turning around and walking backwards since the wind was in our faces...was a little more sheltered as we got down lower. stopped at the cafe where we left our skis for some hot chocolate...just what I needed!
2 PM

X country skiing (skating) 42:07 intensity: (13 @0) + (1:45 @1) + (18:44 @2) + (21:25 @3) 4.16 km (10:08 / km)
ahr:110 max:123

brutal wind in my face all the way back...had to stop often to let my face warm up, not to mention rest...my legs were a little beat.

Tuesday Feb 22, 2011 #

11 AM

X country skiing 4:06:57 intensity: (16:34 @0) + (56:49 @1) + (2:30:26 @2) + (23:08 @3) 24.15 km (10:13 / km)
ahr:98 max:123

Just Rick and I, went the other way through St. Moritz...more hills but nothing really big.

Monday Feb 21, 2011 #

12 PM

X country skiing (skating) 2:59:19 intensity: (1:10:21 @1) + (50:00 @2) + (58:58 @3) 22.79 km (7:52 / km)
ahr:103 max:128

Our first day, beautiful skating.

Sunday Feb 20, 2011 #

1 AM

dancing 1:00:00 [3]

the dancing started late so we couldn't leave early...lots of fun!

Saturday Feb 19, 2011 #

Note

Sandra and Marc's wedding!

Friday Feb 18, 2011 #

9 AM

strength/stretching 3 [0] 0.0 km
ahr:60 max:61

trail running 50:21 intensity: (50 @1) + (10:04 @2) + (28:30 @3) + (7:58 @4) + (2:59 @5) 6.38 km (7:54 / km)
ahr:121 max:171

Thursday Feb 17, 2011 #

Note
(rest day)

travel day...this time tomorrow I'll be jet-lagged in Switzerland woo-hoo! Beatrice has promised a run in the afternoon.

Wednesday Feb 16, 2011 #

strength/stretching 1:00:00 [3]

Tuesday Feb 15, 2011 #

1 PM

road (gag) run (road/snow) 52:29 intensity: (3 @1) + (27 @2) + (35:07 @3) + (13:51 @4) + (3:01 @5) 6.39 km (8:13 / km)
ahr:130 max:185

4 PM

ice skating (road/snow) 45:19 intensity: (23:58 @1) + (21:21 @2) 5.24 km (8:39 / km)
ahr:81 max:103

Skating! Yesterday's melt froze into slightly bumpy but overall good ice. The fire dept. was out over the weekend doing rescue drills...left 3 big holes in the ice that froze over slightly...still left lots of room for skating.

ice skating 4:52 intensity: (1:51 @1) + (3:01 @2) 0.34 km (14:21 / km)
ahr:76 max:93

Monday Feb 14, 2011 #

strength/stretching 1:00:00 [3]

I think our skiing snow is gone...if it freezes we'll be able to skate...glad we're leaving for Switzerland where there'll be snow in the mountains!

Saturday Feb 12, 2011 #

4 PM

X country skiing 1:05:52 intensity: (14:51 @1) + (29:48 @2) + (21:13 @3) 6.8 km (9:41 / km)
ahr:98 max:110

I figured out why my garmin keeps going off when I'm skiing...I sometimes carry it in my pocket and when I go ino a tuck my arm must hit the watch and turn it off...and on....and off...isn't life funny?
I readjusted the time/distance.

Friday Feb 11, 2011 #

strength/stretching 1:00:00 [3]

couldn't quite bring myself to ski today...and really didn't have the time...maybe tomorrow.

Thursday Feb 10, 2011 #

2 PM

X country skiing 1:25:00 [3] 8.7 km (9:46 / km)

Mendon...forgot my garmin but I did the same loop as another time I was there. Only had 2 falls one rather elegant...the other rather messy...but nothing was broken and I was able to ski away...good thing that I was only falling from a tuck both times, lessens the impact.
C • Uhhh, watch out and take care... 1

Wednesday Feb 9, 2011 #

1 PM

X country skiing (classic/DP) 1:07:54 [3] 7.31 km (9:18 / km)

Durand...windy but Rick managed to find a route that kept us somewhat out of the worst of it...very sunny...woo hoo! I wore my sunglasses.
4 PM

strength/stretching 1:00:00 [3]

Tuesday Feb 8, 2011 #

shoveling 30 [3]
(rest day)

needed a day off after the weekend but still couldn't avoid the shovel...yeah for new snow! Skiing tomorrow!

Monday Feb 7, 2011 #

9 AM

walking 1:11:03 intensity: (56:06 @0) + (14:57 @1) 0.0 km
ahr:72 max:92

Walking around the Byward Market in Ottawa...bought some of the poppyseed rolls that I love. Couldn't skate since the ice was really soft and really in bad condition :^(
1 PM

X country skiing (classic) 1:31:53 intensity: (43:16 @1) + (48:02 @2) + (35 @3) 4.65 km (19:45 / km)
ahr:93 max:113

skied out to the cottage to check things out...very slushy with standing water in places...snow on top making it a real slog...lots of double poling. Luckily, I had Rick to break trail :^)

Sunday Feb 6, 2011 #

11 AM

X country skiing (classical) 2:05:47 [2] 15.94 km (7:53 / km)

Gatineau starting at P17 (Wakefield) easy skiing but all classical which meant a lot of double poling since I hate to mess up my skis with a lot of wax.
5 PM

X country skiing 20:57 intensity: (4:42 @0) + (16:04 @1) + (11 @2) 1.94 km (10:47 / km)
ahr:84 max:100

ice skating 39:43 intensity: (12:14 @1) + (27:29 @2) 1.55 km (25:33 / km)
ahr:73 max:89

very soft nasty ice...didn't get too far...turned around after the 3rd fall :^(
C • And then being wild with Oscar 2

Saturday Feb 5, 2011 #

11 AM

ice skating 1:25:41 [3] 9.46 km (9:03 / km)

2 PM

X country skiing 1:41:08 [2] 11.59 km (8:44 / km)

Friday Feb 4, 2011 #

2 PM

X country skiing 1:10:01 intensity: (12:08 @1) + (31:13 @2) + (23:07 @3) + (3:30 @4) + (3 @5) 6.88 km (10:10 / km)
ahr:107 max:144

Tug Hill on the way to Ottawa...great conditions...mostly classic.

Thursday Feb 3, 2011 #

11 AM

X country skiing 1:03:20 intensity: (36:27 @1) + (26:53 @2) 4.77 km (13:16 / km)
ahr:93 max:110

Durand...deep snow so it was really slow but the sun was out...life is awesome.
C • beach time 2
C • Durant? weren't we there in June? 2
2 PM

snowshoeing 57:56 intensity: (41:45 @1) + (16:11 @2) 1.55 km (37:18 / km)
ahr:86 max:108

Wednesday Feb 2, 2011 #

3 PM

strength/stretching 1:00:00 [3]

C • Snow storm? 2

Tuesday Feb 1, 2011 #

4 PM

Nordic Trak 1:00:00 [2]

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