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Training Log Archive: LKohn

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  orienteering11 12:24:52 32.91 52.97 45043 /56c76%
  strength/stretching5 4:45:00
  biking2 3:46:22 49.05(4:37) 78.94(2:52)
  gardening1 3:00:00
  kayaking1 2:47:30 10.22(16:23) 16.45(10:11)
  trail running3 2:15:29 4.37 7.03
  canoeing1 2:00:00
  road (gag) run2 1:44:26 3.68 5.92
  walking1 1:00:00
  Total26 33:43:39 100.23 161.31 45043 /56c76%
  [1-5]23 28:38:55

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Sunday Oct 31, 2010 #

walking 1:00:00 [1]

Corn maze...or rather Maize Maze with Lindsay and Niki, complete with sleet and nasty clouds. We kept trying to convince Lindsay to cheat but she wouldn't hear of it...it was obvious that many before us had done just that making illegal paths all over the place. We had to find the mail boxes with pieces to the map puzzle...seems like we should have had the map before we started, not after we were all done. Not as much fun as Corn Maze O but still good times.

Saturday Oct 30, 2010 #

gardening 3:00:00 [1]

OK, couldn't pull myself out of the garden to go for a run with Rick...he was just running roads so I figured I'd get the tomatoes picked and the vines cleared out. I now have a huge bag of orange/green tomatoes...hope they ripen.

Friday Oct 29, 2010 #

Note
(rest day)

just couldn't manage to get motivated so I must have needed a rest.
C • Sometimes 4

Thursday Oct 28, 2010 #

strength/stretching 1:00:00 [3]

Wednesday Oct 27, 2010 #

trail running 1:00:00 [3]

went to Durand with Rick but we ended up running separately...got in some good hills.

Tuesday Oct 26, 2010 #

strength/stretching 1:00:00 [3]

Sunday Oct 24, 2010 #

9 AM

orienteering race 1:50:37 [4] **** 8.26 km (13:23 / km)


Red Sunday - Splits

Saturday Oct 23, 2010 #

Event: Fall Foliage Festival
 
9 AM

orienteering race 35:39 [4] **** 3.38 km (10:34 / km) +85m 9:23 / km
spiked:6/8c

12 PM

orienteering race 49:23 [4] **** 4.77 km (10:21 / km) +125m 9:09 / km
spiked:8/12c


Red_qualY - Splits

Red_finalY - Splits

Friday Oct 22, 2010 #

road (gag) run 1:00:00 [2]

easy run with Judy and Rick, to nice out to not run.

Thursday Oct 21, 2010 #

Note
(rest day)

travelled back to Boston, went to a jazz concert and out for ice cream...actually it was frozen yogurt.

Wednesday Oct 20, 2010 #

canoeing 2:00:00 [2]

Canoed on Dyer's Cove with Rick and Dayle...nice day with only a little wind. Saw a seal and lots of ducks.
3 PM

trail running 50:29 [3] 3.5 mi (14:25 / mi)

Tuesday Oct 19, 2010 #

Note
(rest day)

REST DAY! The bike ride yesterday wore me out. Need to start tapering for the weekend meet.

Monday Oct 18, 2010 #

biking 1:51:42 [3] 37.93 km (2:57 / km)

Sunday Oct 17, 2010 #

9 AM

trail running warm up/down 25:00 [3] 1.4 km (17:51 / km)

climb to the start...one of the steepest ever!

orienteering 1:46:34 [0] **** 7.84 km (13:36 / km)
spiked:10/13c

really worked hard to keep contact since relocating was really hard. I was alone for most of my race....didn't see anyone on my course but did see a few red X runners at the common controls. It was worth the climb to the start to not have to do it as part of the course. The downhill part at the end was not as bad as I thought it would be but was still required care to avoid falling....loved the course.

Day 2 Red Y - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships
 
10 AM

orienteering race 1:40:00 [4] 7.55 km (13:14 / km) +240m 11:25 / km

I had a pretty good race...no major errors just a few hesitations and a couple of short off to the left or right.
C • epunch gear 1

Day 1 Red Y - Splits

Friday Oct 15, 2010 #

Event: US Team Sprint Series Final
 

orienteering (control setting) 45:00 [2]

set out controls for the sprint, walked around all day doing my best at meet-directing....somewhat successfully.

Thursday Oct 14, 2010 #

strength/stretching 45:00 [3]

abreviated session since I'm tapering for the US Champs.

Wednesday Oct 13, 2010 #

Event: ROC - Stop-By-Rochester-On-Your-Way
 
12 PM

orienteering 1:36:48 [0] 3.82 mi (25:19 / mi)

orienteering 18:15 [0] 0.9 mi (20:20 / mi)

5 PM

orienteering 22:52 [0] 1.26 mi (18:06 / mi)

Monday Oct 11, 2010 #

12 PM

orienteering 43:26 [0] 1.61 mi (26:55 / mi)

Sunday Oct 10, 2010 #

10 AM

orienteering race 59:43 intensity: (1:30 @2) + (30:30 @3) + (26:18 @4) + (1:25 @5) *** 4.4 km (13:34 / km)
ahr:119 max:170 spiked:10/11c

arrrrrgh! my gps didn't work...I turned it on inside and when it asked if I was inside I said yes but then I forgot to check it when I got outside and it didn't record...drat.

Long 4 - Splits

Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest
 
3 PM

orienteering race 56:35 [4] **** 4.54 km (12:28 / km)
spiked:9/12c


Middle 7 - Splits

Friday Oct 8, 2010 #

Note
(rest day)

had to vacuum since Judy and Jeff were coming! not fun but exhausting.

Thursday Oct 7, 2010 #

Note
(rest day)

tapering for the weekend!

Wednesday Oct 6, 2010 #

strength/stretching 1:00:00 [3]

Tuesday Oct 5, 2010 #

Note

you can see our house, it's the one with the red roof, 3 houses east of the finish icon...there's a shed with the same color roof on the S side of the road...too bad you can't see any of my garden. actually, most of it has been planted since the picture was taken.
C • So neat to see.. 1
1 PM

road (gag) run 44:26 intensity: (4:46 @1) + (37:58 @2) + (1:42 @3) 5.92 km (7:30 / km)
ahr:117 max:147

despite the rain Rick made me go out for a local run, mostly sidewalk/paved bike path but a little bit of trail at the end...knee didn't seem to suffer any negative effects, was a little achy while I was running but didn't hurt after...I'm on the mend! Yahoo!

Monday Oct 4, 2010 #

strength/stretching 1:00:00 [3]

Sunday Oct 3, 2010 #

Note
(injured) (rest day)

Knee still hurts...I think it's from all the gardening, go figure.
C • or from biking? 3

Saturday Oct 2, 2010 #

12 PM

biking 1:54:40 intensity: (16:49 @0) + (59:00 @1) + (38:44 @2) + (7 @3) 25.48 mi (4:30 / mi)
ahr:79 max:137

Took the ferry to Wolfe Island, biked, took another ferry to Cape Vincent to visit friends, and then back to Kingston for Thai food. I deducted the time waiting for the ferry and the ferry ride and the short cruise to our friends house...I also remembered to stop the timer when we were having a beer while waiting for the ferry.

Friday Oct 1, 2010 #

4 PM

kayaking 2:47:30 intensity: (2:36:31 @1) + (10:59 @2) 16.45 km (10:11 / km)
ahr:79 max:93

Yikes! That was a long paddle...didn't really intend to go that far but since it's probably the last paddle of the season we got carried away. Glad that we decided to finish up going with the current and luckily the wind was not a big factor.

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