Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  trail running14 19:40:29 61.96 99.71
  walking13 11:45:11 14.59 23.48
  biking2 3:09:15 31.01(6:06) 49.9(3:48)
  kayaking1 2:30:00 5.59(26:49) 9.0(16:40)
  strength/stretching3 2:11:56 0.29 0.47
  beach time1 2:00:00
  dancing1 1:30:00
  Nordic Trak1 1:00:00
  Total30 43:46:51 113.44 182.56
  [1-5]30 43:46:13

«»
4:30
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Mar 31, 2012 #

Note
(rest day)

decided that I need to start tapering...saw a whale breech today!
C • Wow!! 2
5 PM

walking 40:00 [3] 3.2 km (12:30 / km)

Friday Mar 30, 2012 #

10 AM

walking 4:30:05 intensity: (1:56:36 @1) + (2:13:42 @2) + (19:42 @3) + (5 @4) 10.11 km (26:43 / km)
ahr:95 max:128

We did part of this trail the last time we were here but only got about half way...last summer a hiking club did a lot of trail work and opened up the trail to the summit. It was well-marked so we didn't have too many problems following the trail but near the top it got very wet and narrow with many bushes hanging into the trail...wish I had worn long pants or gaiters. I haven't had this many scratches in a long time. When we got to the top we could see the north side of the island but had had enough so we ate our sandwiches and headed back. The vegetation near the top is a lot of scrubby trees and not very friendly. I was surprised when looking at the gps track that it was so far to the other side. Of course the rest of the trail goes down very steeply to the stream then follows it to the ocean...but there is nothing at the other end. You can camp at the other end but somehow I can't see doing this trail with a pack.

Thursday Mar 29, 2012 #

kayaking 2:30:00 [2] 9.0 km (16:40 / km)

borrowed a kayak from one of the residents....went into the wind to start then just drifted with the wind most of the way back. Saw 2 turtles and lots of fish...water temp about 80 which was good since I was soaked going into the wind...colors are spectacular, gives new meaning to aquamarine.
C • you need to post pictures... 1
4 PM

trail running 57:56 intensity: (5:28 @1) + (14:37 @2) + (32:01 @3) + (4:18 @4) + (1:32 @5) 5.28 km (10:58 / km)
ahr:114 max:158

big up then down...knee feels better than it has in a long time...I must be getting acclimated.

walking warm up/down 4:42 intensity: (1:48 @1) + (2:48 @2) + (6 @3) 0.19 km (24:06 / km)
ahr:82 max:114

Wednesday Mar 28, 2012 #

10 AM

walking 3:30:00 [2]

We hiked up one of the valleys...forgot my garmin arrrrgh! It was a great hike although rather slow going since we were following the stream so we were mostly climbing over rocks...going down wasn't much faster. the valley really narrowed down to a very steep-sided canyon...yikes! We didn't get to the top...I think we were still quite a ways from the water falls. Saw goats.

Tuesday Mar 27, 2012 #

12 PM

trail running 1:01:51 intensity: (4:40 @1) + (31:35 @2) + (17:13 @3) + (8:23 @4) 7.06 km (8:46 / km)
ahr:113 max:139

the only running area that doesn't go totally up then totally down.

walking warm up/down 9:47 intensity: (7:08 @1) + (2:06 @2) + (29 @3) + (4 @4) 0.46 km (21:27 / km)
ahr:92 max:131

Sunday Mar 25, 2012 #

4 PM

trail running 53:04 intensity: (2:46 @1) + (16:14 @2) + (24:29 @3) + (9:35 @4) 4.87 km (10:53 / km)
ahr:116 max:135

Ran up the hill...then went a little farther than we did before along what looked like a goat trail along the side of the ravine....a little steep but a beautiful view.

walking warm up/down 9:57 intensity: (8:25 @1) + (1:09 @2) + (23 @3) 0.15 km (1:07:14 / km)
ahr:81 max:121

Saturday Mar 24, 2012 #

Note
(rest day)

knee needs a little more time...

Friday Mar 23, 2012 #

8 AM

trail running 4:08:32 [2] 18.72 km (13:16 / km)

Hiked up to the forest preserve, did a little running on the way down but not much. Great views and lovely pine forest at the top. The rest day didn't really help my knee...I'm icing.

Thursday Mar 22, 2012 #

Note
(rest day)

a little knee tweakiness...has been sending signals for a while but now feels a little swollen :^( guess that I needed a rest day anyways.

Wednesday Mar 21, 2012 #

10 AM

trail running 47:41 [3] 5.31 km (8:59 / km)

I realized after I got back yesterday that I had set my sunglasses down on a log when we got to the shaded part of the trail at about the 2k mark but forgot to pick them up when we came back...so todays run was to retrieve the glasses...yup, they were right where I left them.

walking warm up/down 27 [0] 0.01 km (32:09 / km)

this shows the location of our condo...I was standing on the lanai even though gps shows me being out in the water.

Tuesday Mar 20, 2012 #

4 PM

trail running (/hiking) 1:39:49 intensity: (23:04 @1) + (32:45 @2) + (31:09 @3) + (12:51 @4) 6.79 km (14:42 / km)
ahr:110 max:136

ran up til the main trail tapered down to an indistinct trail then disappeared so we climbed up the stream bed...could have kept going but it was getting close to sunset.
6 PM

walking warm up/down 5:07 intensity: (3:30 @1) + (1:37 @2) 0.03 km (2:35:03 / km)
ahr:81 max:87

good thing it was low tide!

Monday Mar 19, 2012 #

5 PM

walking 40:00 [2] 2.6 km (15:23 / km)

Sunday Mar 18, 2012 #

5 PM

trail running 56:41 intensity: (2:39 @1) + (29:21 @2) + (17:47 @3) + (6:54 @4) 4.61 km (12:17 / km)
ahr:111 max:131

just a short run on a trail we haven't done before...as evidenced by our losing the trail on the way down.

walking warm up/down 6:55 intensity: (4:41 @1) + (2:14 @2) 0.35 km (19:59 / km)
ahr:88 max:107

Saturday Mar 17, 2012 #

11 AM

trail running 1:00:02 intensity: (3:25 @1) + (18:09 @2) + (17:38 @3) + (20:50 @4) 6.45 km (9:18 / km)
ahr:118 max:143

ran the trail along the 1600' cliffs above Kalaupapa, spectacular views. I was a little dehydrated...duh...it was 11:30 before we got started since we had to go to the farmers market in town. Therefore it was necessary to stop for ice cream on the way home.
12 PM

walking warm up/down 13:06 intensity: (6:15 @1) + (6:06 @2) + (27 @3) + (18 @4) 1.2 km (10:53 / km)
ahr:95 max:135

walked around the Lookout to get a little cooled off before getting into the car.
7 PM

dancing 1:30:00 [2]

St. Patrick's Day party in the cabana...great band with lots of great music...we danced to every song even though it was a rather geriatric crowd.

Friday Mar 16, 2012 #

10 AM

beach time (snorkelling, walking) 2:00:00 [1]

major wind so the snorkelling was interesting...more like swimming in a river with a current. The water is really blue and although a little cool when I first got in, certainly pleasant enough....trying to stay out of the midday sun.

Thursday Mar 15, 2012 #

12 PM

trail running 53:44 intensity: (1:13 @1) + (18:34 @2) + (32:14 @3) + (1:43 @4) 5.7 km (9:26 / km)
ahr:116 max:130

We decided to run from the condo rather than going anywhere else...nice climb up, fast run down.

strength/stretching warm up/down 11:56 intensity: (10:29 @1) + (1:27 @2) 0.47 km (25:30 / km)
ahr:84 max:101

Wednesday Mar 14, 2012 #

9 AM

trail running 1:14:36 intensity: (48 @1) + (10:59 @2) + (44:04 @3) + (13:41 @4) + (5:04 @5) 8.84 km (8:26 / km)
ahr:123 max:170

started at the top and ran down then back up...perfect temp...a little slick in spots where the sun hadn't dried out the ground....did a bit of walking on the steeper uphills.

Tuesday Mar 13, 2012 #

12 PM

walking 30:00 [2]
(rest day)

got in some beach time...and beach walking....beautiful water, beach, weather...great swimming....life is great!

Monday Mar 12, 2012 #

8 AM

trail running (part gravel road) 1:33:03 intensity: (3:26 @1) + (18:32 @2) + (1:02:04 @3) + (8:53 @4) + (8 @5) 10.81 km (8:37 / km)
ahr:118 max:145

10 AM

walking 1:05:05 intensity: (11 @0) + (53:33 @1) + (11:04 @2) + (17 @3) 5.18 km (12:34 / km)
ahr:90 max:120

Sunday Mar 11, 2012 #

9 AM

biking 1:28:35 intensity: (53:07 @1) + (29:13 @2) + (2:19 @3) + (2:13 @4) + (1:43 @5) 22.4 km (3:57 / km)
ahr:96 max:186

no hills, nice tailwind on the way back...seat is still achy from the Friday ride :^(

Saturday Mar 10, 2012 #

2 PM

trail running (hiking) 2:24:54 intensity: (49:16 @1) + (38:16 @2) + (54:16 @3) + (3:06 @4) 8.07 km (17:58 / km)
ahr:105 max:130

ran down, hiked up...perfect day, slightly overcast, breezy, 70's...wouldn't want to make the climb on a hot day.

Friday Mar 9, 2012 #

11 AM

biking 1:40:40 intensity: (27:20 @1) + (1:10:14 @2) + (3:06 @3) 27.51 km (3:40 / km)
ahr:99 max:125

took some of the dirt roads through the corn fields on the way out, came back the highway since it was raining...great ride bbut I'm more used to a road bike so my wrists and seat got a little achy.

Thursday Mar 8, 2012 #

10 AM

trail running 1:02:36 intensity: (23 @1) + (5:22 @2) + (37:29 @3) + (17:53 @4) + (1:29 @5) 7.2 km (8:42 / km)
ahr:123 max:173

Kauai...getting acclimated for the GAOC meet...temps in the 70's, sunny. Everything here is either all up or all down....we ran up to start...tomorrow we'll drive to the top of the canyon and run down to start...that's always tough at the end.
C • You're on Kauai??! 3

Wednesday Mar 7, 2012 #

Note

travel day...all day...left the house at 8:30am EST...Chicago...LAX...Honolulu...Kauai, got to the house at midnight Hawaii time.

Tuesday Mar 6, 2012 #

Note
(rest day)

tapering for the trip to Hawaii...and carbo loading...bought new trail runners and I'm all packed...life is realllly good!

Monday Mar 5, 2012 #

strength/stretching 1:00:00 [3]

Sunday Mar 4, 2012 #

2 PM

trail running 1:06:00 [3]

Powder Mills Park...usually don't go there except for meets but we were out that way anyways so we stopped there to run. Lots of hills which seem to cause less irritation to my hamstring tendon, that and keeping my foot turned ever so slightly inward. I think some of the increase in irritation has been from skiing since I do mostly skating.

Saturday Mar 3, 2012 #

4 PM

Nordic Trak 1:00:00 [3]

really windy out, decided to stay in after spending the earlier part of the day at the ROC workshop.

Friday Mar 2, 2012 #

9 AM

strength/stretching 1:00:00 [3]

Thursday Mar 1, 2012 #

Note
(rest day)

what?!?!? ...not another rest day...I must be tapering!

« Earlier | Later »