Training Log Archive: LKohnIn the 30 days ending Sep 30, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||
Friday Sep 30, 2011 #
strength/stretching 1:00:00 [3]
Thursday Sep 29, 2011 #
Note
(rest day)
babysitting Natalie - woo-hoo! Lots of fun. We did go for a 30 min. walk.
Wednesday Sep 28, 2011 #
strength/stretching 1:00:00 [3]
Tuesday Sep 27, 2011 #
11 AM
trail running 1:12:24 8.7 km (8:19 / km)
ahr:112 max:131
Discovered some new trails on Hill Island. We met one of the ladies who create/maintain the trails....would make a great place for orienteering.
Monday Sep 26, 2011 #
Note
(rest day)
Sunday Sep 25, 2011 #
9 AM
orienteering (practice course) 1:20:00 [3] 5.0 km (16:00 / km)
I tried to remember to take splits but ended up stopping my watch twice, foiled again! I estimated the distance/time.
Saturday Sep 24, 2011 #
Note
now that I look at the route I took it's a good thing that I stopped when I did. I was lured along the stream when I thought I was running along the swamp...really should have recognized that the swamp went N-S and I was running west...next time I'll bring a map.
1 PM
orienteering (compass running) 1:27:19 [3] 7.69 km (11:21 / km)
Went to the CNYO training...turns out they cancelled it late last night so I was the only one there. Went for a map memory run, surprised myself as to how much of the area I remembered. Basically followed my compass out 40 min. then turned around and tried to follow the same route back. Worked for a while then I got too far right and ended up facing what looked like a rather formidable swamp so I bailed out to the sound of a tractor that I had been hearing for a while, perhaps that was what lured me right. The guy on the tractor was a little surprised to see me, he was dragging the overgrown road to level it out...or maybe he was actually making the road since he had a bucket on the front and was scooping stuff out of his way. Regardless, he told me that the road he was on lead out to St Mary's Rd. where I had parked. Overall a very nice run, wet, but not raining and a comfortable temp. I had fun even if the rest of the slackards in the area didn't bother.
Friday Sep 23, 2011 #
2 PM
biking 2:00:00 [3] 30.0 km (4:00 / km)
drat, forgot my garmin...had to estimate.
Wednesday Sep 21, 2011 #
11 AM
kayaking 2:26:53 [2] 12.64 km (11:37 / km)
Took the kayaks to Ganaque and did a trip around the Admiralty Group. Perfect day, no wind, partly sunny, calm waters, my shoulder was just a little achy at first...life is good.
Tuesday Sep 20, 2011 #
12 PM
trail running 1:04:47 8.64 km (7:30 / km)
ahr:110 max:129
Definitely taking it easy today to give myself a chance to recover from the Charleston Lake run. Tried to minimize the high hamstring tendon pain that has been nagging lately. Otherwise felt great...of course, this was a no steep hills, easy footing run.
Monday Sep 19, 2011 #
12 PM
kayaking 2:52:39 [2] 13.88 km (12:26 / km)
took a leisurely paddle, Rick was fishing along the way...he caught a small mouth bass going through the cut hence the drifting around and watch stoppage between 5k and 6k. Of course that meant he drifted back downstream while he was getting it off the line so that slowed us down quite a bit. For once we ended up with the wind at our backs coming in, beautiful day! Should was a little achy as were the wrists...took some ibuprofen.
Sunday Sep 18, 2011 #
11 AM
trail running 1:19:26 10.51 km (7:34 / km)
ahr:127 max:141
Charleston Lake 10k loop...this is the fastest I have ever done the loop! Woo-hoo! I didn't feel like I was going that fast...maybe it's just that we did the loop in the opposite direction that we usually go although I don't think that should have that much of an effect. Must be all of Jeff's great coaching advice.
Saturday Sep 17, 2011 #
Note
(rest day)
Travel day to the cottage...needed a day off to give the hips a chance to recover.
Friday Sep 16, 2011 #
4 PM
strength/stretching 1:00:00 [3]
Thursday Sep 15, 2011 #
11 AM
trail/grass running 1:01:40 9.0 km (6:51 / km)
ahr:131 max:184
OK, I know that my HR was not up in the 160 range and it certainly didn't get up to 180. This has happened before but usually calms down quickly, today it just kept going...drat!
Wednesday Sep 14, 2011 #
strength/stretching 1:00:00 [3]
first time back to the gym...probably be sore tomorrow.
Tuesday Sep 13, 2011 #
11 AM
trail/grass running 47:07 [3] 6.86 km (6:52 / km)
Sunday Sep 11, 2011 #
11 AM
trail/grass running 48:15 [3] 5.41 km (8:55 / km)
Saturday Sep 10, 2011 #
Note
(rest day)
Natalie day! She's grabbing things and bigger than ever!
Friday Sep 9, 2011 #
2 PM
trail/grass running 45:52 [3] 6.94 km (6:37 / km)
Thursday Sep 8, 2011 #
11 AM
gardening 2:00:00 [2]
worked really hard to get the gardens cleared out and bring some semblance of order to the incredible amount of growth that has occurred in the past month...figured that I would quit when it started raining but then it never rained so I just kept going, enjoyed this much more than going to the gym.
Wednesday Sep 7, 2011 #
11 AM
trail running 1:01:03 8.19 km (7:27 / km)
ahr:120 max:161
stopped at Wesley Island Nature Center on the way home for a quick run. We managed to time it so that we missed the rain. Rick and I were both remarking on what a good O area this would be.
The spike in HR at the beginning of the run is not accurate...I checked my pulse and it was certainly not hitting 150.
The spike in HR at the beginning of the run is not accurate...I checked my pulse and it was certainly not hitting 150.
Tuesday Sep 6, 2011 #
Note
(rest day)
more painting...great upper body workout....should be done soon although tomorrow it's supposed to rain.
7 PM
strength/stretching 15:00 [2]
Monday Sep 5, 2011 #
3 PM
trail running 1:50:58 13.57 km (8:10 / km)
ahr:122 max:144
Jones Creek...planned a longer run since it has cooled off quite a bit. Part way through I jokingly (and I should know better by now) made the suggestion that we should make it a true daily double and do the full middle loop, adding about 2k to our run...Rick liked the idea bringing our total up a little more than I had anticipated. Since I didn't have a map with me I was just trying to make myself look around rather than just concentrating on the trail, which is what I do when I'm trying to go faster...amazing how much I have not noticed along the trail.
Sunday Sep 4, 2011 #
11 AM
walking 31:16 [2] 2.6 km (12:02 / km)
Walked while laundry was getting done, thought I needed a break from more strenuous leg work.
Saturday Sep 3, 2011 #
11 AM
swimming (snorkelling) 50:00 [2]
first time this season taking a look at the bottom, saw a few bass, quite a few creepy big carp, and the usual little ones but not much else. Water is 70 so it wasn't bad although we wore short wet suits.
4 PM
trail running 56:17 7.16 km (7:51 / km)
ahr:131 max:143
Jones Creek, this is becoming my favorite place. I really pushed today and managed to keep my HR up above 130 for a good part of the run...starting to feel the hamstring tendon getting a little sore. Very humid, warm but I did make sure to take water so that was a plus. Stopped at the little store on the way home to get some wine and stepped into their walk-in beer cooler, lowered my body temp right down...I like this place
Friday Sep 2, 2011 #
4 PM
biking 1:21:57 30.05 km (2:44 / km)
ahr:99 max:120
Just did the bike path with a bit of a detour, we were going to the farmers' market but it closed at 5 and we wouldn't have gotten there in time but then it looked like rain so we just turned around. My wrists were getting tired after all the painting prep...yes, had to get a start on the porch. Worst part is getting all the spider stuff off. It ended up only sprinkling, still had cocktails and dinner on the dock, lovely day.
Thursday Sep 1, 2011 #
11 AM
trail running 56:00 6.91 km (8:06 / km)
ahr:119 max:137
Went to Landon Bay to run the trails...first time we've been there this season. Nice trails, not very many hills but lots of pine trees. I didn't take water with me, didn't think it would be that warm since it was cool in the morning...would have felt a little more zippy if I wasn't so thirsty...will be more diligent on the water issue.