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Training Log Archive: LKohn

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  walking10 7:18:58 5.33 8.58
  trail running7 7:15:16 27.0(16:07) 43.45(10:01)
  orienteering4 6:00:04 18.21(19:46) 29.31(12:17)22 /57c38%
  strength/stretching3 3:00:00
  kayaking2 2:30:00
  road (gag) run2 1:11:21 6.35(11:14) 10.22(6:59)
  canoeing1 45:00
  Total26 28:00:39 56.89 91.5622 /57c38%
  [1-5]25 27:07:53

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Monday Apr 30, 2012 #

Note
(injured) (rest day)

The thumb was really broken but luckily there was no damage to either of the joints...got a cast but the good news is that I can still swim with it...life is good!
C • Fracture 2

Sunday Apr 29, 2012 #

10 AM

trail running warm up/down (walking to start.) 3:37 intensity: (1:41 @1) + (1:56 @2) 0.23 km (15:39 / km)
ahr:98 max:109

11 AM

orienteering race (Billy Goat) 3:03:01 intensity: (50 @1) + (7:57 @2) + (1:51:59 @3) + (1:02:15 @4) 14.57 km (12:34 / km)
ahr:124 max:136 26c

Haven't done a BG since the early 90s...was running pretty good, only had 2 major mistakes but they would only account for 10 minutes max. Fell twice, jammed the same thumb that I hurt skiing in Tahoe...drat.
C • OUCH! 2

Billygoat - Splits

Wednesday Apr 25, 2012 #

3 PM

strength/stretching 1:00:00 [3]

Tuesday Apr 24, 2012 #

Note
(rest day)

managed to get out in the garden even though it hailed, got sunny, hailed, got sunny...tulips took a hit this spring, daffodils are outrageous...life is good.

Monday Apr 23, 2012 #

4 PM

strength/stretching 1:00:00 [3]

Sunday Apr 22, 2012 #

1 PM

trail running 1:23:07 intensity: (1:04 @1) + (31:16 @2) + (48:07 @3) + (2:40 @4) 9.69 km (8:35 / km)
ahr:113 max:131

Durand...Rick wanted to do a long run to get ready for the Billy Goat...lucky for me he wasn't feeling especially energetic so we cut it short and only did 80 minutes instead of over 90. Added in 1k since the satelites didn't kick in until around 12 minutes.

Saturday Apr 21, 2012 #

9 AM

walking 43:29 [2] 2.37 km (18:19 / km)

RIT Sprint...setting controls.
C • Now you post your GPS routes... 4
1 PM

walking 1:00:00 [2]

C • Sprint Course 1

Wednesday Apr 18, 2012 #

walking 1:30:00 [1]

mapping/checking control sites for the RIT sprint meet on Sat....needed a low impact day.
C • Vetting 2
C • No GPS today? 2

Tuesday Apr 17, 2012 #

8 AM

road (gag) run 40:02 [3] 5.65 km (7:05 / km)

Last day in the south...back to the cooler weather. Felt pretty good running although I hate to do too much on the road...still a little sore from the weekend.

Monday Apr 16, 2012 #

10 AM

walking 1:00:00 [2]

4 PM

canoeing 45:00 [2]
(rest day)

Sunday Apr 15, 2012 #

9 AM

orienteering race (middle) 1:08:00 [3] *** 4.2 km (16:11 / km)
spiked:16/20c

This was a much more interesting map and course and, of course, offered more opportunities for error. I had one big error when, after leving #11 I tripped and dropped my map. When I picked it up I started reading to #13 instead of #12...lost at least 5 minutes there. I also had trouble with #14, boulder sitting out there by itself in green. Overall a nice course.

Middle - Red - Splits

Saturday Apr 14, 2012 #

10 AM

orienteering race (long brown) 1:17:56 [3] ** 7.44 km (10:28 / km)
spiked:6/11c

Pretty straight forward running, not a lot of things to slow me down. Made 2 significant errors, overran #2 by 200m. Then was following contours from 8-9 but I ended up way left...duh...that's what my compass was telling me but I wouldn't listen.

Long - Brown - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
Event: US Team Trials for WOC 2012
 
1 PM

orienteering race (sprint) 31:07 [3] 3.1 km (10:02 / km)

I felt I was really in tune with the map. Made one route choice that was a disaster...cut through the green which, even though there had been people through there still was a very slow 30m.

Sprint - Red/Blue - Splits

Wednesday Apr 11, 2012 #

3 PM

walking 45:00 [2]

walking the beach with Rick.
5 PM

road (gag) run (beach, hard sand) 31:19 [3] 4.57 km (6:51 / km)

now I remember the other reason I don't like to run on the beach...flat and goes on forever...takes forever but the swim after was a nice treat.
C • Swim?? 2

Tuesday Apr 10, 2012 #

Note
(rest day)

travel day...off to Georgia then Fla. then back to GA for the Team Trials.

Monday Apr 9, 2012 #

walking 1:00:00 [2]

checking out the last of the controls for the meet on Sunday.
10 AM

strength/stretching 1:00:00 [3]

first day back in a month...will be sore tomorrow

Sunday Apr 8, 2012 #

1 PM

trail running 42:52 intensity: (1:59 @1) + (8:42 @2) + (31:58 @3) + (13 @4) 5.57 km (7:41 / km)
ahr:112 max:135

Went out for a short run with Lindsay before dinner.

Saturday Apr 7, 2012 #

1 PM

trail running 2:05:43 intensity: (37:07 @1) + (43:57 @2) + (41:50 @3) + (2:49 @4) 8.89 km (14:09 / km)
ahr:102 max:155

vetting controls at Mendon...a lot of stop and go.

Friday Apr 6, 2012 #

Note
(rest day)

a day with Natalie...didn't make it to the gym...must be jet lag.

Thursday Apr 5, 2012 #

Note
(rest day)

travel day...must be time to start tapering :^)

Wednesday Apr 4, 2012 #

8 AM

trail running 1:15:06 intensity: (3:25 @1) + (18:36 @2) + (51:08 @3) + (1:57 @4) 7.87 km (9:33 / km)
ahr:115 max:133

our last run before heading home...felt kind of tired but then I'm not used to the early run and I still find the soft sand on the beach tougher than going uphill.

walking warm up/down 5:17 intensity: (2:08 @1) + (2:30 @2) + (22 @3) + (17 @4) 0.23 km (22:35 / km)
ahr:99 max:133

Tuesday Apr 3, 2012 #

5 PM

walking 52:46 [0] 4.37 km (12:05 / km)

needed to take it easy today so we walked then enjoyed the sunset at Dixie Beach.

Monday Apr 2, 2012 #

9 AM

kayaking 1:00:00 [2]

some wind but not as bad as the 1st time we were out...went out to the edge of the reef and took our mask/snorkel so that one of us could look for fish while the other kept an eye out for sharks...yikes! Lots of fish, 3 turtles, no sharks! Love the water colors.
5 PM

trail running 40:02 intensity: (5:06 @1) + (18:48 @2) + (16:08 @3) 4.62 km (8:40 / km)
ahr:107 max:126

over on the west end of the island...not so steep but much more humid...came back along the beach...I really don't like running on the beach...stopped early since I was really beat. Saw a bunch of turkeys and found out that there is a neighborhood peacock who was a pet but was turned loose...the turkeys did look wild though.

walking warm up/down 17:53 intensity: (11:12 @1) + (6:41 @2) 1.34 km (13:18 / km)
ahr:85 max:112

beautiful surf, 2 surfers, beach is unbelieveable...have I mentioned the colors???

Sunday Apr 1, 2012 #

9 AM

kayaking 1:30:00 [2]

no wind to start so we went out to the edge of the reef and drifted downwind...saw 3 turtles...breeze picked up when we turned around to return but it wasn't bad.
4 PM

trail running 1:04:49 intensity: (5:15 @1) + (26:12 @2) + (26:51 @3) + (6:31 @4) 6.58 km (9:51 / km)
ahr:112 max:134

last run on this end of the island...definitely feeling stronger going up...no knee problems even on the down.

walking warm up/down 4:33 intensity: (3:42 @1) + (5 @2) + (46 @3) 0.26 km (17:34 / km)
ahr:89 max:113

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