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Training Log Archive: LKohn

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  orienteering7 8:46:05 26.82(19:37) 43.17(12:11)85 /104c81%
  strength/stretching6 6:00:00
  trail running6 5:19:21 7.95 12.79
  gardening2 3:00:00
  canoeing1 1:30:00
  biking1 1:21:54 14.9(5:30) 23.99(3:25)
  road (gag) run1 24:59 1.41(17:41) 2.27(10:59)
  Total23 26:22:19 51.09 82.2285 /104c81%

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Monday Oct 31, 2011 #

4 PM

strength/stretching 1:00:00 [3]

Sunday Oct 30, 2011 #

1 PM

orienteering 1:14:54 intensity: (36 @1) + (5:48 @2) + (54:43 @3) + (13:00 @4) + (47 @5) 6.33 km (11:50 / km)
ahr:121 max:161

Powder Mills Park...leg was still a little sore, took it a little easy.

Green - Splits

Saturday Oct 29, 2011 #

Note
(rest day)

Friday Oct 28, 2011 #

2 PM

trail running 1:05:00 [3]

Durand, my left quad started hurting after a couple of downhills, guess it really was a strain from running so hard in the sprint and not just soreness. Guess I need to give it a little more rest.

Wednesday Oct 26, 2011 #

trail running 1:00:00 [3]

Cape Cod trail run, what fun! I was disappointed that my Garmin wasn't charged enough and died shortly after we started :^(

Tuesday Oct 25, 2011 #

2 PM

biking 1:21:54 [2] 23.99 km (3:25 / km)

Cape Cod riding with Dayle and Rick...pretty much flat...nice easy ride. Bike was smooth thanks to all of Jeff's rehad work, thanks Jeff!

Sunday Oct 23, 2011 #

10 AM

orienteering race (borwn long) 1:26:12 intensity: (18 @1) + (18:58 @2) + (1:04:51 @3) + (2:05 @4) *** 6.93 km (12:27 / km)
ahr:117 max:135 spiked:10/14c

US Champs Long, ran F60 brown for the firtst time...running red was not an option since it was 10k. I was really tired by the end, my legs had not really recovered from the sprint and middle. Had 2 big mistakes, 10 minutes each, disheartening that I could still make mistakes like this after all these years! All in all a great day in the woods.

Brown Long - Splits

Saturday Oct 22, 2011 #

12 PM

orienteering (red middle) 1:11:37 intensity: (20 @1) + (6:38 @2) + (51:03 @3) + (13:36 @4) *** 5.35 km (13:23 / km)
ahr:122 max:137 spiked:18/20c

pleased that I was able to avoid any big mistakes, mostly had short hesitations and a couple of small errors...overall a great run. Again, didn't see Ali until near the end, she started 20 minutes after me.

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
3 PM

orienteering race (sprint) 31:12 intensity: (12 @1) + (42 @2) + (8:32 @3) + (21:46 @4) ** 3.21 km (9:43 / km)
ahr:128 max:140 spiked:19/22c

Pleased with my run, felt that I was able to keep moving most of the time with only a couple of stops to read the map. I felt good that Ali didn't pass me until #18...tried to keep up with her...right...

Red Sprint - Splits

Wednesday Oct 19, 2011 #

Note
(rest day)

I am still tapering and have gone from carbo loading to just eating alot.

Tuesday Oct 18, 2011 #

gardening 1:00:00 [3]

pulled out most of the tomato plants, or should I say vines...they were totally out of control. Also helped Rick level the sidewalk stones, a bit of heavy lifting.

Note

tapering and carbo loading....gotta love it!

Monday Oct 17, 2011 #

strength/stretching 1:00:00 [3]

tapering...gotta love it!

Sunday Oct 16, 2011 #

11 AM

trail running 1:04:41 intensity: (34 @1) + (4:08 @2) + (42:42 @3) + (17:11 @4) + (6 @5) 7.72 km (8:23 / km)
ahr:122 max:147

Durand with L & R...got it done before the rain got too bad. Legs felt tired but that might have been from all the dancing at the wedding yesterday...we rocked the house.

Saturday Oct 15, 2011 #

Event: ROC - Irondequoit Bay Park West [2011 Series #5]
 
10 AM

trail running 31:00 [3]

Thursday Oct 13, 2011 #

12 PM

strength/stretching 1:00:00 [3]

Wednesday Oct 12, 2011 #

10 AM

trail running 38:40 [3] 5.07 km (7:38 / km)

Tuesday Oct 11, 2011 #

2 PM

strength/stretching 1:00:00 [3]

Monday Oct 10, 2011 #

canoeing 1:30:00 [2]

last canoe ride on the river before putting it all away for the season :^(

Sunday Oct 9, 2011 #

10 AM

orienteering race 2:08:49 intensity: (3:28 @2) + (1:35:51 @3) + (29:30 @4) *** 9.3 km (13:51 / km)
ahr:123 max:139 spiked:13/17c

this was a long, hard course...at least that's what it seemed like...what fun!

road (gag) run warm up/down 24:59 intensity: (6:21 @1) + (4:19 @2) + (13:27 @3) + (52 @4) 2.27 km (10:59 / km)
ahr:106 max:137


Course 7 Long - Splits

Saturday Oct 8, 2011 #

Event: Ontario Orienteering Championships
 
Event: UNO Boulder Dash 2-Day Classic A-Meet
 
12 PM

orienteering race (middle) 1:03:01 intensity: (24 @1) + (7:31 @2) + (44:25 @3) + (10:41 @4) *** 4.64 km (13:34 / km)
ahr:120 max:136 spiked:13/17c

had only 2 controls that were really a problem, lost 4 min. on #14 and 2 min. on #7. On 7 I was misreading the contours so I was looking for the cliff in a reentrant...duh! Fun course, lots of deadfall that slows me down, can't leap over those downed branches.

Course 7 Middle - Splits

Friday Oct 7, 2011 #

gardening 2:00:00 [2]

OK, I know I'm supposed to be tapering but when the garden calls I have to answer. We're at the cottage and there were just lots of things to do to get ready for winter including digging up some daffodils and replanting them in the newly expanded bed that I prepared. Wouldn't be so bad if that didn't mean digging out the rocks then hauling in some dirt then using the rocks to build a little wall to keep the dirt from washing downhill. But I got it all done and h time to read for an hour before cocktail time in the hot tub :^)
C • cocktail time in the hot tub 2

Thursday Oct 6, 2011 #

Note
(rest day)

gave blood...continuing to taper.

Wednesday Oct 5, 2011 #

strength/stretching 1:00:00 [3]

Tuesday Oct 4, 2011 #

Note
(rest day)

time to start tapering! I'm working at Harley helping out with lower school swimming. A couple of hours in the pool is exhausting!

Monday Oct 3, 2011 #

strength/stretching 1:00:00 [3]

Sunday Oct 2, 2011 #

Event: ROC - Mendon Ponds Park [2011 Series #4]
 
12 PM

orienteering 1:10:20 [3] ** 7.4 km (9:30 / km)
spiked:12/14c

Mendon Ponds...cool, wet day...lots of trail running....felt good and that I handled the hills easily.

Red - Splits

Saturday Oct 1, 2011 #

trail running 1:00:00 [3]

Mendon - setting controls for tomorrow's meet and adding on a 40 minute run.

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