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Training Log Archive: LKohn

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  strength/stretching10 10:00:32 0.7 1.12
  X country skiing5 6:22:25 19.58(19:32) 31.51(12:08)
  Nordic Trak5 6:01:51 4.35 7.0
  trail/grass running4 3:35:40 12.59(17:08) 20.26(10:39)
  snowshoeing1 1:00:06 2.62(22:55) 4.22(14:15)
  sports1 1:00:00
  orienteering1 54:47 1.76(31:03) 2.84(19:18)
  rowing4 34:00 2.3 3.7
  treadmill arrrrgh...1 10:00
  Total28 29:39:21 43.9 70.65

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Friday Dec 31, 2010 #

Note
(rest day)

tapering for the big celebration tonight ;^)

Thursday Dec 30, 2010 #

strength/stretching 1:00:00 [3]

Wednesday Dec 29, 2010 #

2 PM

trail/grass running (actually snowy trail/road) 46:46 intensity: (31 @1) + (4:48 @2) + (40:47 @3) + (40 @4) 6.22 km (7:31 / km)
ahr:117 max:128

no new snow...things are getting a bit icy...supposed to rain tomorrow then get cold and sunny which means we might get some good ice for skating.

Tuesday Dec 28, 2010 #

3 AM

strength/stretching 1:00:00 [3]

Monday Dec 27, 2010 #

2 PM

X country skiing (skating) 1:25:00 [3] 9.0 km (9:27 / km)

we went to Mendon Ponds since they groom some of the trails for the HS league, luckily snow was falling and ended up being just enough to cover some of the bare spots under the trees (we haven't gotten any new snow at the lake for the last week but it's been below freezing so we still have a little but not enough to ski). I really felt strong, not fast but strong...must be all of the tapering/cookie-eating that I've been doing. I was surprised that I could skate the whole loop, except for one really steep hill that I slid half way down on my butt (on purpose) since I was skiing alone (Rick was off on his own) and I really didn't want to end up wiping out and breaking a ski and having to walk all the way back to the car in my ski boots from the farthest part of the loop. I still can't believe that I can run the loop faster than I can ski it...I was so fast on the downhills!

Sunday Dec 26, 2010 #

2 AM

strength/stretching 1:00:00 [3]

Saturday Dec 25, 2010 #

Note
(rest day)

Friday Dec 24, 2010 #

3 PM

trail/grass running (add snow to that) 52:00 [3] 6.93 km (7:30 / km)

did our usual run from here...snow wasn't bad...pretty much packed down on the trails.

Wednesday Dec 22, 2010 #

strength/stretching 1:00:00 [3]

Tuesday Dec 21, 2010 #

5 PM

Nordic Trak 1:15:00 [3]

Monday Dec 20, 2010 #

strength/stretching 1:00:00 [3]

Sunday Dec 19, 2010 #

9 AM

trail/grass running 1:10:17 intensity: (41 @1) + (9:28 @2) + (59:23 @3) + (45 @4) 0.9 km (1:18:26 / km)
ahr:125 max:129

running in Hartford, CT...no snow here! It is below freezing but wasn't windy. We found a nice network of trails about a mile from our motel, very nice running....now for a few hours of basketball spectating.
My garmin died shortly after we started so I added in the time but not the distance.

Saturday Dec 18, 2010 #

sports 1:00:00 [2]

went to the BB Hall of Fame...spent 30 min on the display part then spent an hour shooting and going 1-on-1 with Blair...should have made him play on his knees...

Thursday Dec 16, 2010 #

12 PM

snowshoeing 1:00:06 [2] 4.22 km (14:15 / km)

took the railroad trail along the river, Rick skiied but my elbow is sore from the cortisone shot that I got yesterday so I decided to SS...beautiful day, lots of snow, ground is getting frozen.
C • what's with your elbow? 2

Wednesday Dec 15, 2010 #

10 AM

X country skiing 1:23:43 [3] 7.84 km (10:41 / km)

accidentally restarted my watch after I got home so the route looks a little weird...I subtracted the extra time.

Tuesday Dec 14, 2010 #

Nordic Trak 1:20:00 [3]

Monday Dec 13, 2010 #

2 PM

treadmill arrrrgh... warm up/down 10:00 [3]

3 PM

strength/stretching 1:00:00 [3]

Sunday Dec 12, 2010 #

Nordic Trak 1:20:00 [3] 7.0 km (11:26 / km)

C • Indoors??!! 1

Saturday Dec 11, 2010 #

rowing warm up/down 10:00 [2] 1.7 km (5:53 / km)

strength/stretching 1:00:00 [3]

Friday Dec 10, 2010 #

Note
(rest day)

Let the cookie baking begin! I made Russian tea cookies and almond paste cookies with chocolaate chips...yum, almond and chocolate. Tomorrow will be the day to make the dough for sugar cookie cut-outs to make on Sunday when Niki comes. And tonight is tree decorating so I really do need to save my strength...I love Christmas.
C • Me too! 2

Thursday Dec 9, 2010 #

12 PM

X country skiing 59:14 intensity: (43:27 @1) + (15:47 @2) 4.0 km (14:48 / km)
ahr:86 max:101

Gorgeous day, no wind, light puffy snow, some skatable areas...how long can this last??? I did, however, have absolutely no zip out there today.

Wednesday Dec 8, 2010 #

11 AM

X country skiing 1:10:57 intensity: (48:00 @1) + (22:57 @2) 4.98 km (14:16 / km)
ahr:89 max:108

Beautiful day, lots of snow at Mendon Ponds! Not really a lot of zip and I did end up bushwhacking for part so that wasn't very fast....saw lots of deer.
4 PM

strength/stretching 1:00:32 intensity: (39:55 @1) + (20:37 @2) 1.12 km (53:54 / km)
ahr:85 max:100

I really didn't run outside during my workout but I did want to get a HR reading...it was about what I expected.

rowing warm up/down 5:00 [2]

Tuesday Dec 7, 2010 #

2 PM

X country skiing 1:23:31 intensity: (4:29 @1) + (50:57 @2) + (28:05 @3) 5.69 km (14:40 / km)
ahr:99 max:115

first ski of the season....it was great! No sticking even though there were some wet spots. There really weren't any places to skate since the snow was about a foot in most places...I love it when I can't see my ski tips.
C • Lucky you 2

Monday Dec 6, 2010 #

strength/stretching 1:00:00 [3]

rowing warm up/down 11:00 [2] 2.0 km (5:30 / km)

still snowing...tomorrow will be the big day for the first ski of the season.

Sunday Dec 5, 2010 #

8 PM

Nordic Trak 1:36:51 intensity: (45:49 @1) + (51:02 @2) 0.0 mi
ahr:83 max:111

note that I didn't go anywhere but I did want to get a record of HR. I think that I don't get up as high as running but that's expected.

Saturday Dec 4, 2010 #

Event: ROC - Annual Meeting & Scrooge-O
 
Event: CSU Orienteering Superstars
 
6 PM

orienteering race 54:47 intensity: (4:40 @1) + (42:05 @2) + (8:02 @3) 2.84 km (19:18 / km)
ahr:101 max:129

we ended up being Scrooges for the first time ever...Lindsay blames me because I didn't wait to make sure the coast was clear before making a dash for the finish...bah humbug!
C • Hmm ??? 3

Friday Dec 3, 2010 #

1 PM

trail/grass running 46:37 intensity: (5 @1) + (15:21 @2) + (25:48 @3) + (3:50 @4) + (1:33 @5) 6.21 km (7:30 / km)
ahr:126 max:183

that was one of the hardest runs I've done in a while...I guess that I need to do more running.

Thursday Dec 2, 2010 #

rowing warm up/down 8:00 [2]

strength/stretching 1:00:00 [3]

Wednesday Dec 1, 2010 #

Nordic Trak 30:00 [3]

worked today but only for a half day...I kind of like half days. I intended to run at Durand since I needed to stop there to check on a bit of the map but since I got there at the tail end of our first snow storm of the season I couldn't convince myself that running in 3" of slush on top of mud would be any fun...and one does have to keep in mind the safety factor. So I did a bit of NT after dinner. I would have done it before dinner except I helped Rick put up the outdoor lights...always a comedy of errors...the sun actually came out to melt the snow that kept dripping down on my head...it doesn't get any better than this.

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