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Training Log Archive: LKohn

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  gardening5 10:27:15 1.61 2.6 1
  orienteering4 6:17:49 12.41(30:26) 19.98(18:55) 367
  strength/stretching5 5:00:00
  trail running2 2:21:45 10.73(13:12) 17.27(8:12) 225
  Nordic Trak3 2:15:39 0.13 0.2 1
  X country skiing1 49:00 2.09(23:29) 3.36(14:36) 5
  ice skating1 45:00
  Total21 27:56:28 26.98 43.41 599
  [1-5]21 24:30:31
averages - rhr:2 weight:54.4kg

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Friday Nov 30, 2018 #

12 PM

ice skating 45:00 [1]

Tuesday Nov 27, 2018 #

4 PM

Nordic Trak 45:39 intensity: (2:02 @1) + (41:59 @2) + (1:38 @3) 0.2 km (3:44:53 / km) +1m 3:39:28 / km
ahr:89 max:97

Monday Nov 26, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Wednesday Nov 21, 2018 #

4 PM

strength/stretching 1:00:00 [3]

Tuesday Nov 20, 2018 #

3 PM

trail running 1:03:19 intensity: (6 @1) + (1:11 @2) + (34:15 @3) + (27:47 @4) 7.57 km (8:22 / km) +2m 8:22 / km
ahr:114 max:124

Island Cottage Woods - I realized yesterday that I really wanted to run but violin practice, orienteering work and an extended ESC meeting that ended at sunset nixed that. Nice to get out today even though it was only across the street. Was totally surprised to see another person walking the trails, doesn't happen very often.

Sunday Nov 18, 2018 #

5 PM

Nordic Trak 45:00 [3]

Saturday Nov 17, 2018 #

3 PM

strength/stretching 1:00:00 [3]

Friday Nov 16, 2018 #

11 AM

X country skiing 49:00 intensity: (22 @1) + (15:42 @2) + (32:56 @3) 3.36 km (14:36 / km) +5m 14:29 / km
ahr:98 max:110

Durand Eastman Park - didn't go down on the golf course, didn't want to have to climb back up. Rather slow snow, very wet with a light raan.

Thursday Nov 15, 2018 #

3 PM

Nordic Trak 45:00 [2]

Getting ready for ski season.

Wednesday Nov 14, 2018 #

Note
(rest day)

Tuesday Nov 13, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Monday Nov 12, 2018 #

11 AM

gardening 2:00:00 [2]

Got almost all of the beds settled...still need a bit more mulch in spots.

Sunday Nov 11, 2018 #

12 PM

orienteering (mapping) 3:28:34 intensity: (56:08 @0) + (1:38:00 @1) + (53:54 @2) + (32 @3) 8.0 km (26:04 / km) +181m 23:25 / km
ahr:72 max:97

Cumming Nature Center

Saturday Nov 10, 2018 #

6 PM

orienteering race 54:11 intensity: (3:00 @1) + (5:13 @2) + (25:46 @3) + (20:12 @4) 5.17 km (10:28 / km) +34m 10:08 / km
ahr:111 max:127

Ellison Park Night-O

Friday Nov 9, 2018 #

3 PM

strength/stretching 1:00:00 [3]

Thursday Nov 8, 2018 #

10 AM

gardening 2:27:15 intensity: (2:19:23 @0) + (7:52 @1) 2.6 km (56:39 / km) +1m 56:33 / km
ahr:70 max:84 weight:54.4kg

More dirt plus mulch.

Wednesday Nov 7, 2018 #

gardening 2:00:00 [3]

Dirt Day! Had a load of topsoil delivered this morning...building up burms and filling in some low spots.

Tuesday Nov 6, 2018 #

11 AM

gardening 2:00:00 [3]

Making progress getting all the dead stuff out and lifting stuff that won’t winter over like calla lilies and dahalias.

Monday Nov 5, 2018 #

Note
(rest day)

Serious rest day...need to be sharp for orchestra rehearsal.

Sunday Nov 4, 2018 #

12 PM

gardening 2:00:00 [3]
rhr:2

Dig up, plant, dig new hole, add peat moss, insert plant, add dirt, mulch...repeat. Result: daisys gone, hostas moved to former daisy location, new holly replace hostas...life just keeps changing!

Saturday Nov 3, 2018 #

12 PM

trail running race 1:18:26 intensity: (20 @1) + (2:17 @2) + (5:08 @3) + (1:05:50 @4) + (4:51 @5) 9.71 km (8:05 / km) +223m 7:15 / km
ahr:126 max:138

Mendon Ponds Trail Race - muddy race, cold temps with a bit of sleet from 6-8k. Felt good running once I got through the first 6k...i.e. the part with hills.

Friday Nov 2, 2018 #

1 PM

orienteering 1:10:59 intensity: (6:52 @0) + (44:15 @1) + (18:01 @2) + (1:51 @3) 4.38 km (16:13 / km) +109m 14:25 / km
ahr:84 max:113

3 PM

orienteering 44:05 intensity: (3:34 @0) + (30:49 @1) + (9:37 @2) + (5 @3) 2.43 km (18:09 / km) +43m 16:40 / km
ahr:84 max:106

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