Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 31 days ending Oct 31, 2012:

activity

time

miles

strength/stretching

7:00:00

orienteering

6:30:42

20.47

(19:05)

32.94

(11:52)

35 /

44c

79%

gardening

6:00:00

biking

2:24:35

32.79

(4:25)

52.77

(2:44)

trail running

1:57:20

7.92

(14:48)

12.75

(9:12)

Total

23:52:37

61.18

98.46

35 /

44c

79%

2:00

0:00

» now

Wednesday Oct 31, 2012 #

1 PM

gardening 2:00:00 [3]

2 flower beds dug and replanted...3 more to go.

Monday Oct 29, 2012 #

2 PM

strength/stretching 1:00:00 [3]

Nice windy day for staying inside.

C • storm 2

Sunday Oct 28, 2012 #

2 PM

orienteering race (random course) 1:04:59 [4] ** 6.89 km (9:26 / km)
spiked:15/19c

rainy, 45 degrees, great fun doing a random O where I thought I needed 20 or 23 for the red course but really needed 21 so when I ended up with 19 I dropped down to green. Thanks to Mary's delicious treats it was worth it.

Saturday Oct 27, 2012 #

1 PM

strength/stretching 1:00:00 [3]

still a little sore from my last workout but I made it through the entire workout...weight is still a little lower than before my summer layoff but I'm getting close.

Friday Oct 26, 2012 #

1 PM

gardening 2:00:00 [2]

the last day of warm weather for a while, used the day to get bulbs dug up and replanted...now I have a bucket of daffodil bulbs and one of tulips which means I need to find a place for these as well.

Thursday Oct 25, 2012 #

1 PM

biking 57:34 [3] 23.58 km (2:26 / km)

Wednesday Oct 24, 2012 #

strength/stretching 1:00:00 [3]

Tuesday Oct 23, 2012 #

Note
(sick) (rest day)

travel day, had to go to the cottage to take care of some banking business....nice colors.

Monday Oct 22, 2012 #

Note
(sick) (rest day)

Sunday Oct 21, 2012 #

9 AM

orienteering race (sprint brown) 25:47 [3] 2.58 km (10:00 / km)
(sick)

was right on until I got to #7...thought I needed to go further so I went right by without checking the code, caught myself about 100m later and went back...drat...overshot #12 by about 10 m (too high on the hill) but other than that had a clean run. 3:10 in mistakes overall.

BrownW - Sprint - Splits

Saturday Oct 20, 2012 #

10 AM

orienteering race (long brown) 1:09:43 [3] 5.24 km (13:18 / km)
(sick)

arrrrgh! got to #6, refolded my map, put my thumb over #7 and headed straight for #8! I ran right by #7 without even checking the code...watched Rick punch in at the control, we actually had the same leg. Other than that I had a great run.

Friday Oct 19, 2012 #

12 PM

orienteering race (middle red) 1:14:15 [3] 4.39 km (16:55 / km)
(sick)

Whoa! What a mess, 2 180s...haven't done that in a while...lots of hesitations...hard to get into the map...have to blame the rain!

Middle - RedY - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Monday Oct 15, 2012 #

strength/stretching 1:00:00 [3]

still sore from Friday...although my shoulder feels better after working it a little.

Sunday Oct 14, 2012 #

12 PM

trail running 42:17 [2] 4.79 km (8:50 / km)

time to taper...easy, slow run at Durand.

Saturday Oct 13, 2012 #

11 AM

biking 1:27:01 [3] 29.2 km (2:59 / km)

nice ride but a bit cold...never did get warmed up. Legs felt strong.

Friday Oct 12, 2012 #

strength/stretching 1:00:00 [3]

Tuesday Oct 9, 2012 #

3 PM

trail running 1:15:03 [3] 7.97 km (9:25 / km)

Sunday Oct 7, 2012 #

9 AM

orienteering warm up/down 21:13 [2] 2.23 km (9:31 / km)

orienteering race 52:11 [3] 4.6 km (11:21 / km)

orienteering warm up/down 15:53 [2] 1.61 km (9:51 / km)

Saturday Oct 6, 2012 #

11 AM

orienteering race 46:38 [2] ** 3.24 km (14:23 / km)
spiked:13/16c

Ontario Champs Middle... felt like I pulled a lower leg muscle on the way to the start...probably the soleus. Started out feeling like a cramp in my left, then the right started to hurt as well. Really painful going uphill, good thing it was a 3m contour map.

4 PM

orienteering race (sprint) 20:03 [2] ** 2.15 km (9:18 / km)
spiked:7/9c

didn't do much sprinting...legs felt a little better but still couldn't push off very hard. If it's just a muscle strain it should feel a little better tomorrow, can't quite think of what else it could be.

Friday Oct 5, 2012 #

gardening 2:00:00 [2]

got the ok to run but since I'm going to the Ontario Champs tomorrow I'm tapering...went out in the garden intending to quit when the rain started...finally quit even though it was only cloudy.

C • gardening as training 1

Thursday Oct 4, 2012 #

strength/stretching 1:00:00 [3]

was able to do a full workout although I'm finding that my arm strength is a tad below what it was before summer. I'm still taking it easy but will be able to do some running this weekend.

Monday Oct 1, 2012 #

strength/stretching 1:00:00 [2]

light, slow workout...don't want to be too sore tomorrow. Feeling much better, guess the antibiotics are working.

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