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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  orienteering9 11:41:08 24.01 38.6413 /14c92%
  strength/stretching9 9:00:00
  biking8 6:45:11 91.78(4:25) 147.71(2:45)
  trail running4 3:50:49 8.76 14.1
  paddleboat2 1:00:00
  Total31 32:17:08 124.55 200.4513 /14c92%
  [1-5]31 32:01:09

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Sunday Jul 31, 2011 #

Event: 2011 OUSA Convention
 

red 2 - Splits

Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships
 
Event: Canal Cities Orienteering Festival
 
11 AM

orienteering 2:07:21 intensity: (46 @1) + (23:15 @2) + (1:31:35 @3) + (11:45 @4) 10.23 km (12:27 / km)
ahr:118 max:135

Turned out to be a nice day, breezy, minimal mosquitos and deer flies. Found that compass and pace were the ticket today. Contours were so subtle that it was hard to see the relief.

Day 1 Red - Splits

Thursday Jul 28, 2011 #

Note
(rest day)

tapering although I did go for a 30 min. paddleboat ride.

paddleboat 30:00 [1]

Wednesday Jul 27, 2011 #

Note
(rest day)

just couldn't drag myself to the gym...went for a swim, did a little fussing in the garden, after all, I am tapering.

Tuesday Jul 26, 2011 #

Note
(rest day)

Monday Jul 25, 2011 #

strength/stretching 1:00:00 [3]

Sunday Jul 24, 2011 #

4 PM

trail running 1:00:00 [3]

Durand...finally a cool enough day that we could run. Very corwded at the beach, noone on the trails.

Saturday Jul 23, 2011 #

8 AM

biking 1:07:55 [2] 20.3 km (3:21 / km)

Easy riding today with Lindsay and Rick. Temps down just a bit so it was quite pleasant.

Friday Jul 22, 2011 #

10 AM

orienteering 32:46 [2] 1.47 km (22:18 / km)

Mendon, walking to avoid sweating...didn't work. Streamering points for training sessions.

orienteering 2:00:28 [2] 5.0 km (24:06 / km)

Thursday Jul 21, 2011 #

2 PM

strength/stretching 1:00:00 [3]

Wednesday Jul 20, 2011 #

4 PM

biking 1:01:54 [3] 25.11 km (2:28 / km)

too hot to run, since the breeze was off thelake it was a little cooler riding close to the lake...was still warm...the swim after felt reallllly good.

Tuesday Jul 19, 2011 #

12 PM

orienteering (walking) 3:00:00 [3]

Streamering at Durand, beautiful day, nice breeze off the lake.
4 PM

strength/stretching 1:00:00 [3]

Monday Jul 18, 2011 #

12 PM

orienteering 15:59 [0] 1.76 km (9:05 / km)

orienteering 55:18 [2] 4.41 km (12:32 / km)

Sunday Jul 17, 2011 #

9 AM

biking 1:27:09 [3] 31.08 km (2:48 / km)

I was inspired by Jeff's ride today so we went for a longer than usual ride.

Saturday Jul 16, 2011 #

Note
(rest day)

a true rest day...

Friday Jul 15, 2011 #

4 PM

orienteering 27:00 [3] 9.3 km (2:54 / km)

Guess I really can't count the time after picking up the car on the way home...forgot to stop my watch when I got to the gas station.

strength/stretching 1:00:00 [3]

really felt strong today, guess it's time to up the weights.

Thursday Jul 14, 2011 #

10 AM

orienteering 26:41 [3] 2.65 km (10:04 / km)

12 PM

orienteering 30:35 [2] 1.52 km (20:10 / km)

Wednesday Jul 13, 2011 #

4 PM

strength/stretching 1:00:00 [3]

Tuesday Jul 12, 2011 #

4 PM

trail running 1:02:00 intensity: (21 @1) + (7:32 @2) + (39:14 @3) + (14:01 @4) + (52 @5) 7.46 km (8:18 / km)
ahr:122 max:177

Durand, very warm but a good breeze and staying in the shade helped, very slow in the beginning til I got warmed up.

Monday Jul 11, 2011 #

2 PM

biking 30:00 intensity: (45 @1) + (17:59 @2) + (11:16 @3) 9.61 km (3:07 / km)
ahr:107 max:126

3 PM

strength/stretching 1:00:00 [3]

4 PM

biking 17:30 intensity: (2:44 @1) + (8:57 @2) + (5:36 @3) + (13 @4) 6.95 km (2:31 / km)
ahr:107 max:133

Sunday Jul 10, 2011 #

paddleboat 30:00 [1]
(rest day)

so nice to get out on the water and cool off.

Saturday Jul 9, 2011 #

Event: ROC - Ellison Park Score-O [2011 Sprint Series #4]
 
10 AM

orienteering race (sprint) 27:00 [4] ** 2.3 km (11:44 / km)
spiked:13/14c

Ellison park, majorly steep hills. At least we only went up the big hill once.
11 AM

orienteering (score course) 58:00 [4]

Ran with Lindsay...a good thing since I couldn't see the contour lines on the south part of the map...or the trails...lots of fun.

Sprint - Splits

Friday Jul 8, 2011 #

4 PM

strength/stretching 1:00:00 [3]

Thursday Jul 7, 2011 #

4 PM

trail running 58:49 intensity: (1:36 @1) + (35:39 @2) + (21:29 @3) + (5 @4) 6.64 km (8:52 / km)
ahr:109 max:128

Durand...not much energy today...dr. said it may be because my iron levels are just inside the lower limit so I'm taking extra iron to see if that makes me more energized.

Wednesday Jul 6, 2011 #

2 PM

strength/stretching 1:00:00 [3]

Tuesday Jul 5, 2011 #

1 PM

trail running 50:00 [3]

Mendon with Rick, didn't go long since it was quite warm and I had a gruelling day yesterday ;^) The horse flies are just starting to come out and so are the black raspberries...woo hoo!

Sunday Jul 3, 2011 #

10 AM

biking 1:18:59 [4] 30.71 km (2:34 / km)

nice ride, wind at our backs on the way home. I think I need a new seat, this one has started to bother my hamstring tendon...or maybe I need to adjust the angle., wrists and shoulders kept getting pins and needles which seems to bbe more of a circulation problem than a nerve one...ahhh the pain of it all.

Saturday Jul 2, 2011 #

3 PM

biking 36:31 [3] 15.0 km (2:26 / km)

biking to the Y with a bit of a detour.
4 PM

strength/stretching 1:00:00 [3]

5 PM

biking 25:13 [3] 8.96 km (2:49 / km)

ome via the fast route

Friday Jul 1, 2011 #

Note
(rest day)

visit from Natalie....lots of baby holding!

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