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Training Log Archive: LKohn

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  orienteering4 11:34:24 23.88(29:04) 38.44(18:04) 74810 /15c66%
  gardening3 6:00:00
  walking5 5:39:44 12.34(27:31) 19.87(17:06) 180
  trail running5 4:43:41 19.77(14:21) 31.81(8:55) 351
  biking3 4:36:45 63.11(4:23) 101.57(2:43) 546
  canoeing3 4:09:29 12.75(19:34) 20.51(12:10) 94
  Total23 36:44:03 131.85 212.2 191910 /15c66%
  [1-5]22 31:53:01

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Sunday Sep 30, 2018 #

10 AM

orienteering race 1:27:57 intensity: (9 @0) + (1:47 @1) + (21:54 @2) + (51:31 @3) + (12:36 @4) *** 7.69 km (11:26 / km) +55m 11:03 / km
ahr:111 max:128 spiked:10/15c

Timm Rd Map - near Ottawa - beautiful day, tough terrain. Great lunch at the Yellow Canoe Cafe in Merrickville!

LongAdv - Splits

Saturday Sep 29, 2018 #

1 PM

gardening 2:00:00 [2]

Planted more bulbs!

Friday Sep 28, 2018 #

11 AM

canoeing 1:00:43 [2] 4.38 km (13:51 / km) +6m 13:46 / km

12 PM

canoeing 1:33:24 [2] 7.06 km (13:14 / km) +86m 12:29 / km

Paddle - hike - paddle - started at Jones falls locks, into the wind. Worked out well to come back with the wind at our back.

Thursday Sep 27, 2018 #

gardening 2:00:00 [2]

More bulb planting, actually, more digging out beds and rebuilding the wall for each.

Wednesday Sep 26, 2018 #

3 PM

trail running 1:04:38 intensity: (2:58 @0) + (1:15 @1) + (1:15 @2) + (18:36 @3) + (39:46 @4) + (48 @5) 7.43 km (8:42 / km) +87m 8:13 / km
ahr:119 max:137

Jones Creek - Turtle, Heron, Snipe, Bear trails.

Tuesday Sep 25, 2018 #

Note
(rest day)

Monday Sep 24, 2018 #

4 PM

gardening 2:00:00 [2]

Time to put new bulbs in the cottage gardens and get things ready for the fall.

Sunday Sep 23, 2018 #

11 AM

orienteering 1:33:54 intensity: (2:21 @0) + (33:10 @1) + (37:21 @2) + (19:21 @3) + (1:41 @4) 5.01 km (18:44 / km) +98m 17:04 / km
ahr:95 max:123

Foley Mt. - meet in Ottawa was cancelled so we found an old map of Foley Mt. and did the course from last year. It's a bit harder when there aren't any flags. We only had one map so we alternated finding the spots.

Saturday Sep 22, 2018 #

11 AM

biking 1:24:03 intensity: (2:01 @1) + (30:55 @2) + (48:23 @3) + (2:44 @4) 32.61 km (2:35 / km) +169m 2:31 / km
ahr:107 max:123

Friday Sep 21, 2018 #

Note
(rest day)

rest day, windy day, rainy day...they all come together to make a perfect day.

Thursday Sep 20, 2018 #

3 PM

trail running 53:43 intensity: (9 @0) + (26 @1) + (26 @2) + (19:49 @3) + (32:31 @4) + (22 @5) 6.51 km (8:15 / km) +72m 7:49 / km
ahr:120 max:135

Club Island - back for the fall season. Took a swim after, water still at 70.

Sunday Sep 16, 2018 #

10 AM

orienteering warm up/down 7:27 intensity: (55 @0) + (1:34 @1) + (1:25 @2) + (3:33 @3) 0.59 km (12:35 / km) +68m 8:00 / km
ahr:97 max:112

orienteering race 2:27:20 intensity: (3 @0) + (24 @1) + (16:13 @2) + (1:15:20 @3) + (55:20 @4) 9.42 km (15:38 / km) +223m 13:59 / km
ahr:116 max:134

Gatineau - P16 - Model map for the O-Fest 3 weeks from now. Guess I won't need to go to the model, I'm ready!

Long - Splits

Saturday Sep 15, 2018 #

12 PM

canoeing 1:35:22 [0] 9.07 km (10:31 / km) +2m 10:30 / km
ahr:68 max:74

Bonus summer day!

Thursday Sep 13, 2018 #

1 PM

biking 1:15:40 intensity: (40 @0) + (5:12 @1) + (17:39 @2) + (37:11 @3) + (14:58 @4) 28.04 km (2:42 / km) +155m 2:38 / km
ahr:110 max:130

Picton, Ontario - Went to Waupoos Winery for lunch then road around the loop. Lots of fun!

Wednesday Sep 12, 2018 #

1 PM

trail running 1:05:03 [4] 7.04 km (9:14 / km) +105m 8:36 / km

Jones Creek - Wolf to Hawk to Wolf... great day to run!

Sunday Sep 9, 2018 #

5 PM

walking 50:03 [2] 2.94 km (17:02 / km) +17m 16:34 / km

Club Island - rest day walk

Saturday Sep 8, 2018 #

10 AM

orienteering (rogaine) 5:57:46 intensity: (31:56 @0) + (3:08:12 @1) + (2:03:11 @2) + (11:26 @3) + (2:40 @4) + (21 @5) 15.72 km (22:45 / km) +304m 20:45 / km
ahr:87 max:135

Wolf Lake - 6 hour ROGAINE

Friday Sep 7, 2018 #

12 PM

walking 50:06 [2] 2.69 km (18:36 / km) +13m 18:10 / km

Club Island - ATV trail out, water tower trail back.

Thursday Sep 6, 2018 #

9 AM

walking 30:18 intensity: (27:43 @0) + (2:34 @1) + (1 @2) 1.48 km (20:28 / km) +11m 19:44 / km
ahr:67 max:79

Club Island - short walk with Joyce.
12 PM

walking 2:28:49 intensity: (2:00:48 @0) + (24:48 @1) + (3:13 @2) 8.53 km (17:27 / km) +100m 16:29 / km
ahr:71 max:102

Grenadier Island with Rick, Paul & Joyce. Rick dropped us off at one end then took the boat around to the other end and ran to meet us....lovely walk.

Wednesday Sep 5, 2018 #

3 PM

trail running 35:50 intensity: (1 @0) + (29 @1) + (43 @2) + (30:11 @3) + (4:26 @4) 3.84 km (9:20 / km) +32m 8:58 / km
ahr:114 max:123

Club Island - once around short run.

Monday Sep 3, 2018 #

11 AM

biking 1:57:02 intensity: (9 @0) + (22:51 @1) + (59:30 @2) + (32:53 @3) + (1:39 @4) 40.92 km (2:52 / km) +222m 2:47 / km
ahr:100 max:121

Rockport - Lansdown - Quabbin HIll - Mallorytown loop...hot day!

Sunday Sep 2, 2018 #

3 PM

walking 1:00:28 intensity: (7:39 @0) + (46:18 @1) + (6:31 @2) 4.22 km (14:19 / km) +39m 13:41 / km
ahr:81 max:103

Saturday Sep 1, 2018 #

1 PM

trail running 1:04:27 intensity: (9 @0) + (22 @1) + (32 @2) + (12:06 @3) + (51:18 @4) 6.99 km (9:13 / km) +55m 8:52 / km
ahr:122 max:133

Club Island - a true daily double!

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