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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  trail running10 11:16:17 35.54 57.19
  gardening5 8:59:24 0.8 1.29
  biking4 8:10:26 62.21 100.11
  strength/stretching6 6:00:00
  kayaking2 2:48:12 1.12 1.81
  orienteering2 2:30:51 7.63(19:46) 12.28(12:17)16 /20c80%
  canoeing1 40:00
  walking1 9:05 0.04(3:34:58) 0.07(2:13:35)
  Total26 40:34:15 107.34 172.7416 /20c80%
  [1-5]25 38:35:34

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Thursday Sep 30, 2010 #

Note
(rest day)

total rain-out today...good day to take a rest.

Wednesday Sep 29, 2010 #

11 AM

biking 1:31:59 [3] 17.93 mi (5:08 / mi)

good ride but my knee hurt, I think I tweaked it yesterday when I slipped coming down off Blue Mt. ...then I got a flat tire, but how lucky was this????...it happened as we were heading into the parking lot. could have been a disaster if since I am not sure if I have a new tube with me...better check on that.
C • Home and back to paradise?? 2

Tuesday Sep 28, 2010 #

2 PM

trail running 1:20:39 intensity: (1:12 @1) + (11:45 @2) + (59:21 @3) + (8:18 @4) + (3 @5) 5.75 mi (14:02 / mi)
ahr:121 max:155

accidentally turned off my watch so I estimated the missing part.

Monday Sep 27, 2010 #

Note
(rest day)

Home for meetings and dr. appt.s...definitely a rest day, my legs are beat.

Sunday Sep 26, 2010 #

canoeing 40:00 [1]

canoed over to Hill Island to run...nice warm-up/cool down.
12 PM

trail running 47:28 [3] 3.59 mi (13:14 / mi)

Hill Island, they have marked additional sections of the trail...not a lot but it's getting there.

Saturday Sep 25, 2010 #

12 PM

biking 1:13:27 [3] 15.78 mi (4:39 / mi)

made sure that this didn't get too long since I have been having some upper hamstring pain and the bike seat hits it right on that spot.

Friday Sep 24, 2010 #

11 AM

trail running 1:00:27 [3] 7.2 km (8:24 / km)

fall has really gotten here...smells like leaves....I really like this trail, lots of variety, some hills but nothing gruelling, soft footing....life doens't get any better than this.
C • Son on Wellesley State Park this weekend 2

Thursday Sep 23, 2010 #

gardening 2:00:00 [2]
(rest day)

no running today but did some serious work creating more gardens at the cottage...put in tulips with protective screening to keep them safe from the squirrels and put up a border for another bed in the back using the cedar logs from the wood pile that have been there for at least 10 years...guess they really do last forever.

Wednesday Sep 22, 2010 #

biking 3:00:00 [3]

Tuesday Sep 21, 2010 #

trail running 1:03:00 [3]

probably our last time running at Wesley Island SP, love the trails.

Monday Sep 20, 2010 #

strength/stretching 1:00:00 [3]

gardening (digging) 1:30:00 [2]

got most of the garden weeds dug out...just a little bit to go. Rick moved 3 wheel barrels of compost-turned-dirt and I turned some of it into the existing soil which has a lot of clay...should be good for my expanding berry patch.

Sunday Sep 19, 2010 #

11 AM

trail running 59:24 intensity: (43 @1) + (23:26 @2) + (28:07 @3) + (7:08 @4) 4.77 mi (12:27 / mi)
ahr:117 max:134

trails at the nature conservancy area just west of here, kind of boring trails, no hills, thick woods on either side.
C • Tuscany pictures 2

Saturday Sep 18, 2010 #

Event: ROC - Highland Park - NOD
 
11 AM

orienteering 54:57 intensity: (12:51 @2) + (37:32 @3) + (4:34 @4) ** 3.28 mi (16:45 / mi)
ahr:80 max:206 spiked:8/10c

ok, so I accidentally turned on my watch while working at the meet but managed to have it still be on while I ran the sprint and then picked up 6 of the controls....but then I didn't turn it off when we left...I'll get it straight one of these days.

Friday Sep 17, 2010 #

strength/stretching 1:00:00 [3]

gardening 1:30:00 [1]

continued with the war on weeds and attacking the berry patch...who would have thought things would have grown so much...my hazelnut bush is over 10' tall...cool.

Thursday Sep 16, 2010 #

Note
(rest day)

our first rainy day in a long time...spent some time in the garden but didn't get much done since it started to rain again.

Wednesday Sep 15, 2010 #

strength/stretching 1:00:00 [3]

tried to work a little faster without so much recovery time between sets...didn't seem to make much difference although I did have more time to stretch.

gardening 1:30:00 [1]

started on the berry patch which is totally out of control...I will never let that happen again...the weeds have totally taken over...what a mess.

Tuesday Sep 14, 2010 #

11 AM

trail running 50:14 intensity: (2 @1) + (15:23 @2) + (27:55 @3) + (6:54 @4) 3.85 mi (13:03 / mi)
ahr:119 max:146

Durand...beautiful day to run.
3 PM

gardening 2:29:24 intensity: (2:14:05 @1) + (12:53 @2) + (2:26 @3) 0.8 mi (3:06:49 / mi)
ahr:74 max:129

harvested a lot of rhubarb and got rid of a lot of weeds.
C • Garmin gardening 2

Monday Sep 13, 2010 #

strength/stretching 1:00:00 [3]

Sunday Sep 12, 2010 #

orienteering race 1:35:54 [4] *** 7.0 km (13:42 / km)
spiked:8/10c

Rattlesnake, nice woods, we didn't run through the yucky parts. It rained part way through my course which was refreshing. I did have one mistake, overran one of the controls that I set out yesterday...duh...in my defense I was coming at it from the opposite direction.

Saturday Sep 11, 2010 #

12 PM

trail running (hanging controls) 1:58:41 [0] 5.47 km (21:43 / km)

Rattlesnake...the good part of the map...beautiful day, great woods...ended up streamering some of the yellow legs.

Friday Sep 10, 2010 #

strength/stretching 1:00:00 [3]

Wednesday Sep 8, 2010 #

12 PM

trail running 1:06:47 intensity: (9 @1) + (11:19 @2) + (37:44 @3) + (17:35 @4) 8.58 km (7:47 / km)
ahr:123 max:142

Durand...cooler today, great for running...I really felt fast, of course, that's all relative.

trail running warm up/down 4:51 intensity: (50 @1) + (3:12 @2) + (29 @3) + (20 @4) 0.17 mi (27:53 / mi)
ahr:89 max:137

Tuesday Sep 7, 2010 #

strength/stretching 1:00:00 [2]

took it easy to avoid getting too sore.

Monday Sep 6, 2010 #

Note
(rest day)

rest/travel day...home from the cottage...good to be home but an awful lot of work to do.
C • your home is nice, too!! 1

Sunday Sep 5, 2010 #

biking 2:25:00 [3] 28.5 mi (5:05 / mi)

great bike ride...not much traffic...wind from the west but since we went mostly N and S on the back roads the effect was minimal. Have to head home tomorrow :^(

Saturday Sep 4, 2010 #

Note
(rest day)

no heat today, good day to work in the garden.
C • Heat? 1

Friday Sep 3, 2010 #

10 AM

trail running 1:00:57 intensity: (4:46 @1) + (13:26 @2) + (42:05 @3) + (40 @4) 0.6 km (1:42:26 / km)
ahr:143 max:150

my garmin died 5 min. into the run...grrrr....so I estimated the rest of the run...did a few repeats on the hills...got chased by a dog...grrrr...good thing my hr moniter wasn't working at that point.

Thursday Sep 2, 2010 #

kayaking 2:30:00 [2]

went into the wind upriver on the way out...it was much easier on the way back.

Wednesday Sep 1, 2010 #

2 PM

trail running 1:03:49 intensity: (2 @1) + (5:27 @2) + (41:33 @3) + (16:47 @4) 6.17 km (10:21 / km)
ahr:125 max:145

Hill Island, woods run, I wanted to check out some of the woods and not just run the trail...the more I run here the more I want to see this used for an O meet. Great cliffs, open woods, bare rock, deer ;^)

kayaking 18:12 intensity: (4:46 @1) + (13:26 @2) 1.81 km (10:04 / km)
ahr:88 max:96

Over to Hill Island to run and back although I only recorded the trip back and since the wind was blowing out of the west the trip over took a little longer.

walking warm up/down 9:05 intensity: (5:56 @1) + (2:50 @2) + (19 @3) 0.04 mi (3:34:58 / mi)
ahr:82 max:128

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