Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
trail running	8	7:03:04	22.31		35.91
orienteering	6	6:31:42	12.63		20.33		130	46 /	52c	88%
walking	6	6:20:07	8.6		13.84		500
biking	2	4:06:11	49.42	(4:59)	79.53	(3:06)
strength/stretching	4	4:00:00
kayaking	1	1:42:00
canoeing	1	45:00
dancing	1	30:00
Total	27	30:58:04	92.96		149.6		630	46 /	52c	88%
[1-5]	27	30:35:21

3:02

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Tuesday Aug 31, 2010 #

Note
(rest day)

ompany...always a good excuse for a rest day.

Monday Aug 30, 2010 #

12 PM

trail running 58:46 7.38 km (7:58 / km)
ahr:121 max:142

Jones Creek, by myself since Rick is still taking it easy on his hip...a little tired today, I'm feeling a rest day coming on.

Sunday Aug 29, 2010 #

11 AM

trail running 48:51 5.26 km (9:18 / km)
ahr:117 max:138

Hill island with Rick, he's still taking it easy with his hip...still thinks it's a pulled muscle but he keeps reinjuring it. I really do think this would be a great place for an O event, definitely could hold a middle distance, maybe a classic...lots of cliffs, open woods, little swamps...it would be fast!

Saturday Aug 28, 2010 #

2 PM

biking 2:00:27 [3] 25.62 mi (4:42 / mi)

great ride, but for some reason it won't download from my garmin...it recorded ok but doesn't show up when I try to download to AP or the Garmin program...go figure. The tracking is from the boat ride from the marina to the cottage....the extra circle at the dock is Rick bouncing the boat off the dock and having to go around again, in his defense it was very windy ;^)

Friday Aug 27, 2010 #

11 AM

canoeing 45:00 [2]

Rick fished, I paddled, we were really out for 2 hours but spent a lot of time just drifting...caught one pike, the fishing has to pick up soon.

Thursday Aug 26, 2010 #

1 PM

trail running 1:15:27 [3] 9.41 km (8:01 / km)

did the Blue Mountain (in Canada) run, hardly a mountain but a good view from the top. Ran alone while Rick biked since his hip is still bothering him.

Wednesday Aug 25, 2010 #

kayaking 1:42:00 [2]

Tuesday Aug 24, 2010 #

2 PM

biking 2:05:44 [2] 38.3 km (3:17 / km)

we left the car at the ferry and took our bikes from there to the other end of the island...our first time to Howe Island. Nice place, lots of summer homes but also a lot of new building and rather big homes...some farming, mostly dairy cows and a few horses. Roads were good except for the one that took us back to the main highway, turned out to be very loose gravel for most of the way but otherwise good riding.

Monday Aug 23, 2010 #

Note
(rest day)

major wind storm got us up at 6 to move the boats to a more sheltered location...decided that the legs were sufficiently whipped from yesterday to warrant a day off...so after reading Nancy Clark's exposee on chocolate I have been nibbling and building up my antioxidents and flavinoids...but wait, is there such a thing as 120 calories of chocolate?????

Sunday Aug 22, 2010 #

orienteering race 1:37:31 [4] ***** 4.9 km (19:54 / km) +55m 18:51 / km
spiked:13/16c

Canadian Champs, Carp Ridge Ecowellness and the Barrens. Fun course, intricate detail, lots of bare rock (mapped with yellow) for the first half...more woods and normal stuff for the last part. Obviously, quite a few circutious route choices. The map was excellent.

Long Course 8 - Splits

Saturday Aug 21, 2010 #

11 AM

orienteering race 26:19 [4] ** 2.59 km (10:11 / km) +75m 8:53 / km
spiked:8/8c

local meet at Powder Mills Park...I really felt strong running, even on the hills, guess all that time in Norway had an effect after all.

Friday Aug 20, 2010 #

8 AM

walking 45:57 [2] 2.78 km (16:34 / km)

hanging controls for a 7th grade group at Mendon.

11 AM

walking 53:02 [2] 3.38 km (15:40 / km)

1 PM

walking 11:08 [2] 0.68 km (16:25 / km)

Thursday Aug 19, 2010 #

10 AM

trail running 51:12 [3] 3.8 mi (13:28 / mi)

ran with Rick, haven't been to Durand in a long time...swan cignets are big but have still got their gray feathers.

Wednesday Aug 18, 2010 #

strength/stretching 1:00:00 [3]

first time back at our gym...got a little spoiled in Norway.

Tuesday Aug 17, 2010 #

Note
(rest day)

travel day, lots of airport walking.

Monday Aug 16, 2010 #

11 AM

trail running 46:05 [3] 3.49 mi (13:12 / mi)

Sunday Aug 15, 2010 #

dancing 30:00 [1]

relay day...lots of walking, standing, cheering...banquet at night...eating, dancing, nothing else to talk about, really ;^)

Saturday Aug 14, 2010 #

3 AM

trail running warm up/down 22:43 [0] 1.32 mi (17:13 / mi)

run/walk to the start

orienteering race 1:23:22 [3] 3.94 mi (21:10 / mi)

Friday Aug 13, 2010 #

walking hills (hiking) 2:00:00 [2] 7.0 km (17:09 / km) +500m 12:38 / km

Hiked to the top of Vassfjellet with Eddie, Pavi, Erin and Nikolay. Distance is a rough estimate...climb was basically up the ski slope then around the cliffs up to the top. Lots of cloudberries and raspberries. Hiked more of a straight line down following the ski lift. Tiring but the great view from the top made it worth it.

4 AM

orienteering race (middle) 1:02:32 [3] *** 3.9 km (16:02 / km)
ahr:0 max:0 spiked:7/9c

Thursday Aug 12, 2010 #

strength/stretching 1:00:00 [3]

love the machines here...lots of different angles, more comfortable settings.

Wednesday Aug 11, 2010 #

orienteering race (sprint) 31:58 [3] * 2.6 km (12:18 / km)
spiked:18/19c

Tuesday Aug 10, 2010 #

trail running 1:00:00 [3]

Monday Aug 9, 2010 #

strength/stretching 1:00:00 [3]

walking 30:00 [2]

walked the warm up course at the start, steep and thick.

Sunday Aug 8, 2010 #

walking 2:00:00 [1]

sprint day, didn't get to run but did a lot of walking, exciting watching the final.

Saturday Aug 7, 2010 #

strength/stretching 1:00:00 [3]

Thursday Aug 5, 2010 #

orienteering 1:30:00 [2]

first day of Norwegian forest...very difficult, steep, deep moss, lots of knee high blueberry bushes to trip me up...but the deep moss cushions the fall. The hills were quite steep and since we were on a 1:15 map it was hard going. I did see a moose and her calf, that was the highlight of the day.

Sunday Aug 1, 2010 #

trail running 1:00:00 [3]

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