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Training Log Archive: LKohn

In the 7 days ending Sep 24, 2011:

activity # timemileskm+m
  kayaking2 5:19:32 16.48(19:23) 26.52(12:03)
  trail running2 2:24:13 11.9(12:07) 19.15(7:32)
  biking1 2:00:00 18.64(6:26) 30.0(4:00)
  orienteering1 1:27:19 4.78(18:16) 7.69(11:21)
  Total6 11:11:04 51.8(12:57) 83.36(8:03)

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Saturday Sep 24, 2011 #


now that I look at the route I took it's a good thing that I stopped when I did. I was lured along the stream when I thought I was running along the swamp...really should have recognized that the swamp went N-S and I was running time I'll bring a map.
1 PM

orienteering (compass running) 1:27:19 [3] 7.69 km (11:21 / km)

Went to the CNYO training...turns out they cancelled it late last night so I was the only one there. Went for a map memory run, surprised myself as to how much of the area I remembered. Basically followed my compass out 40 min. then turned around and tried to follow the same route back. Worked for a while then I got too far right and ended up facing what looked like a rather formidable swamp so I bailed out to the sound of a tractor that I had been hearing for a while, perhaps that was what lured me right. The guy on the tractor was a little surprised to see me, he was dragging the overgrown road to level it out...or maybe he was actually making the road since he had a bucket on the front and was scooping stuff out of his way. Regardless, he told me that the road he was on lead out to St Mary's Rd. where I had parked. Overall a very nice run, wet, but not raining and a comfortable temp. I had fun even if the rest of the slackards in the area didn't bother.

Friday Sep 23, 2011 #

2 PM

biking 2:00:00 [3] 30.0 km (4:00 / km)

drat, forgot my garmin...had to estimate.

Wednesday Sep 21, 2011 #

11 AM

kayaking 2:26:53 [2] 12.64 km (11:37 / km)

Took the kayaks to Ganaque and did a trip around the Admiralty Group. Perfect day, no wind, partly sunny, calm waters, my shoulder was just a little achy at is good.

Tuesday Sep 20, 2011 #

12 PM

trail running 1:04:47 intensity: (3:41 @1) + (32:24 @2) + (27:51 @3) + (51 @4) 8.64 km (7:30 / km)
ahr:110 max:129

Definitely taking it easy today to give myself a chance to recover from the Charleston Lake run. Tried to minimize the high hamstring tendon pain that has been nagging lately. Otherwise felt great...of course, this was a no steep hills, easy footing run.

Monday Sep 19, 2011 #

12 PM

kayaking 2:52:39 [2] 13.88 km (12:26 / km)

took a leisurely paddle, Rick was fishing along the way...he caught a small mouth bass going through the cut hence the drifting around and watch stoppage between 5k and 6k. Of course that meant he drifted back downstream while he was getting it off the line so that slowed us down quite a bit. For once we ended up with the wind at our backs coming in, beautiful day! Should was a little achy as were the wrists...took some ibuprofen.

Sunday Sep 18, 2011 #

11 AM

trail running 1:19:26 intensity: (37 @1) + (2:53 @2) + (29:36 @3) + (46:20 @4) 10.51 km (7:34 / km)
ahr:127 max:141

Charleston Lake 10k loop...this is the fastest I have ever done the loop! Woo-hoo! I didn't feel like I was going that fast...maybe it's just that we did the loop in the opposite direction that we usually go although I don't think that should have that much of an effect. Must be all of Jeff's great coaching advice.

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