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Training Log Archive: LKohn

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  orienteering6 9:19:37 17.86(31:21) 28.74(19:29) 40431 /33c93%
  trail running8 5:12:46 20.23(15:27) 32.56(9:36) 381
  kayaking3 5:09:09 17.53(17:38) 28.21(10:58) 3
  walking5 4:58:18 9.72(30:41) 15.64(19:04) 136
  biking1 2:34:08 35.61(4:20) 57.31(2:41) 204
  swimming2 1:45:00
  canoeing2 45:08 2.7(16:45) 4.34(10:24) 18
  Total26 29:44:06 103.64 166.8 114631 /33c93%
  [1-5]25 23:54:50

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Thursday Aug 31, 2017 #

12 PM

trail running 29:51 intensity: (5 @0) + (16 @1) + (44 @2) + (15:44 @3) + (13:02 @4) 3.24 km (9:12 / km) +27m 8:50 / km
ahr:120 max:135

Wednesday Aug 30, 2017 #

9 AM

walking 1:24:33 [2] 2.82 km (29:58 / km) +11m 29:24 / km

2 PM

kayaking 2:12:18 intensity: (22:16 @0) + (1:48:44 @1) + (1:18 @2) 13.48 km (9:49 / km) +2m 9:48 / km
ahr:79 max:93

Monday Aug 28, 2017 #

10 AM

trail running 29:28 intensity: (23 @0) + (2:49 @1) + (32 @2) + (3:17 @3) + (22:00 @4) + (27 @5) 3.27 km (9:00 / km) +54m 8:19 / km
ahr:122 max:138

1 PM

walking 1:14:44 [2] 3.26 km (22:57 / km) +33m 21:50 / km

Sunday Aug 27, 2017 #

11 AM

walking 1:01:25 intensity: (15:26 @0) + (43:06 @1) + (2:12 @2) + (41 @3) 4.41 km (13:56 / km) +28m 13:31 / km
ahr:78 max:110

Jones Creek - walking with Lindsay

Saturday Aug 26, 2017 #

3 PM

biking 1:17:04 [3] 28.66 km (2:41 / km) +102m 2:39 / km

biking 1:17:04 [0] 28.66 km (2:41 / km) +102m 2:39 / km

Friday Aug 25, 2017 #

11 AM

kayaking 1:28:50 [2] 7.04 km (12:37 / km)

4 PM

trail running 29:14 intensity: (1 @0) + (22 @1) + (26 @2) + (11:58 @3) + (15:38 @4) + (49 @5) 3.32 km (8:49 / km) +36m 8:21 / km
ahr:122 max:139

Club Island

Tuesday Aug 22, 2017 #

9 AM

orienteering 3:33:16 [2] 6.39 km (33:22 / km) +129m 30:18 / km

Monday Aug 21, 2017 #

3 PM

orienteering 2:27:29 [0] 6.76 km (21:50 / km) +85m 20:32 / km

Sunday Aug 20, 2017 #

9 AM

trail running 36:56 intensity: (6 @0) + (30 @1) + (58 @2) + (19:35 @3) + (15:47 @4) 3.8 km (9:43 / km) +38m 9:16 / km
ahr:120 max:136

Club Island group run with Rick, Lindsay and Christopher.

Saturday Aug 19, 2017 #

11 AM

walking 29:21 [2] 1.57 km (18:45 / km) +13m 18:00 / km

Club Island - with Natalie, no porcupine sightings, phew!

Friday Aug 18, 2017 #

10 AM

trail running 33:52 [3] 3.29 km (10:18 / km) +49m 9:35 / km

Club Island - a quick run before going out to lunch...gotta love it!

Thursday Aug 17, 2017 #

9 AM

kayaking 1:28:01 intensity: (1:26:13 @0) + (1:48 @1) 7.69 km (11:27 / km) +1m 11:26 / km
ahr:68 max:78

Tuesday Aug 15, 2017 #

2 PM

trail running 39:54 [4] 4.0 km (9:58 / km) +40m 9:30 / km

Club Island

Monday Aug 14, 2017 #

1 PM

swimming 45:00 [2]

more pool time!

Sunday Aug 13, 2017 #

2 PM

swimming 1:00:00 [2]

Swimming in the pool at the marina...chilly water, about the same temp as the river.

Saturday Aug 12, 2017 #

2 PM

trail running 1:16:30 intensity: (27 @1) + (3:34 @2) + (28:58 @3) + (42:05 @4) + (1:26 @5) 7.96 km (9:36 / km) +137m 8:51 / km
ahr:122 max:139

Blue Mountain - legs a little tired, lots of humidity, dog in my way...great run!

Friday Aug 11, 2017 #

Note
(rest day)

Thursday Aug 10, 2017 #

12 PM

canoeing 26:48 [2] 2.12 km (12:39 / km) +2m 12:35 / km

Canoed over to Hill Island, took Finnegan with us, he loved the canoe!
1 PM

canoeing 18:20 [2] 2.22 km (8:16 / km) +16m 7:58 / km

orienteering 1:03:05 [3] 5.74 km (11:00 / km) +130m 9:52 / km

Hill Island - one of the trails has been marked recently but not groomed. Took it really easy since I'm still babying my ribs and my left quad felt quite tired and sore. Only one deer to report but Finnegan may have seen a few more as he went running off a full speed.

Wednesday Aug 9, 2017 #

10 AM

walking 48:15 [2] 3.59 km (13:26 / km) +51m 12:32 / km

Club Island - out with Finnegan.

Sunday Aug 6, 2017 #

Event: Canadian Championships Long
 
11 AM

orienteering 1:10:49 intensity: (2 @0) + (17 @1) + (6:15 @2) + (38:57 @3) + (25:18 @4) *** 5.21 km (13:36 / km) +38m 13:07 / km
ahr:117 max:133 spiked:9/11c

COCs Long - missed on the long leg, got dragged over to the right, got lucky and caught myself on the powerline but then went too far and ended up at #2 before #3. Was able to do quite well until I fell in boulders leaving #5...did well after that despite bruises on my left quad, ribs and elbow. Maybe having to slow down was the secret. That or maybe it was that I thought I was having a terrible run but should have remembered that everyone had to do the same mucking around that I did....sigh.

Course 5 - Splits

Saturday Aug 5, 2017 #

Event: Canadian Championships Middle
 
12 PM

orienteering race 40:43 [4] 2.0 km (20:22 / km)

COCs - Near perfect run except I went right by #6 thinking I was on the way to #7...duh...went back. Cost me around 8 minutes...always something ;^)

orienteering warm up/down 5:51 intensity: (11 @0) + (1:27 @1) + (3:44 @2) + (29 @3) 0.54 km (10:54 / km) +22m 9:03 / km
ahr:95 max:110


5 - Splits

Thursday Aug 3, 2017 #

Event: Canadian Championships Sprint
 
5 PM

orienteering race (sprint) 18:24 [4] *** 2.1 km (8:46 / km)
spiked:22/22c

forgot to start my watch.

2 - Splits

Tuesday Aug 1, 2017 #

5 PM

trail running 37:01 [4] 3.68 km (10:04 / km)

Club Island - back in Canada at the cottage!

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