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Training Log Archive: LKohn

In the 7 days ending Aug 25, 2018:

activity # timemileskm+m
  orienteering10 5:16:05 15.09(20:57) 24.28(13:01) 21112 /16c75%
  walking2 4:29:25 8.35(32:17) 13.43(20:03) 164
  trail running1 7:43 0.59(13:09) 0.94(8:10)
  Total13 9:53:13 24.02(24:42) 38.65(15:21) 37512 /16c75%
  [1-5]13 9:50:26

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SuMoTuWeThFrSa

Saturday Aug 25, 2018 #

Note

travel day!

Friday Aug 24, 2018 #

10 AM

orienteering warm up/down 8:28 intensity: (4 @0) + (1:33 @1) + (3:49 @2) + (2:44 @3) + (18 @4) 0.57 km (14:53 / km) +23m 12:23 / km
ahr:101 max:121

11 AM

orienteering race (middle) 31:25 intensity: (12 @1) + (1:08 @2) + (11:05 @3) + (18:41 @4) + (19 @5) 2.42 km (13:00 / km) +3m 12:55 / km
ahr:121 max:139

2 PM

orienteering (picking up controls) 1:02:16 intensity: (2:23 @0) + (21:32 @1) + (30:52 @2) + (7:16 @3) + (13 @4) 3.24 km (19:14 / km) +12m 18:53 / km
ahr:93 max:120


COC Middle - C-6b - Splits

Thursday Aug 23, 2018 #

11 AM

orienteering warm up/down 6:49 intensity: (8 @0) + (1:28 @1) + (1:30 @2) + (3:43 @3) 0.47 km (14:32 / km) +14m 12:39 / km
ahr:102 max:119

12 PM

orienteering race (long) 1:10:06 intensity: (13 @1) + (2:03 @2) + (30:02 @3) + (37:48 @4) 5.59 km (12:32 / km) +69m 11:48 / km
ahr:120 max:133


COC Long - C-6b - Splits

Wednesday Aug 22, 2018 #

9 AM

walking 2:29:49 [2] 7.67 km (19:32 / km) +112m 18:12 / km

Miles Canyon, Whitehorse, AK - beautiful easy hike. Amazing views, beautiful crystal clear water.
2 PM

walking 1:59:36 [2] 5.76 km (20:45 / km) +52m 19:51 / km

Whitehorse Game Preserve - took lots of pictures, moose, mountain goats, mule deer, caribou, elk, awesome!

Tuesday Aug 21, 2018 #

9 AM

trail running warm up/down 7:43 intensity: (17 @1) + (37 @2) + (6:49 @3) 0.94 km (8:10 / km)
ahr:109 max:115

10 AM

orienteering race (sprint) 21:50 intensity: (8 @1) + (1:07 @2) + (8:20 @3) + (11:17 @4) + (58 @5) 2.41 km (9:02 / km) +14m 8:47 / km
ahr:120 max:135

2 PM

orienteering 39:12 intensity: (5 @0) + (19 @1) + (3:49 @2) + (10:31 @3) + (24:28 @4) 3.55 km (11:02 / km) +7m 10:56 / km
ahr:119 max:131


NAOC Sprint - C-4b - Splits

Monday Aug 20, 2018 #

10 AM

orienteering race (short relay) 20:05 intensity: (7 @0) + (12 @1) + (21 @2) + (3:14 @3) + (15:21 @4) + (50 @5) ** 2.2 km (9:08 / km) +11m 8:54 / km
ahr:124 max:137 spiked:6/8c

Whitehorse, AK - 3rd leg on the relay with Lindsay & Rick. Made a couple of minor misses but wouldn't have made any difference in placing.

Relay - Sport 3 - Splits

Sunday Aug 19, 2018 #

11 AM

orienteering warm up/down 8:06 intensity: (16 @1) + (4:20 @2) + (3:30 @3) 0.87 km (9:17 / km) +24m 8:09 / km
ahr:104 max:113

12 PM

orienteering race (middle) 47:48 intensity: (22 @1) + (9:02 @2) + (23:23 @3) + (14:03 @4) + (58 @5) **** 2.95 km (16:11 / km) +34m 15:18 / km
ahr:115 max:139 spiked:6/8c

Whitehorse, AK - middle distance, very tough, no catching features, lots of little ups and down...very fun! Silver medal!

NAOC Middle & WRE - C-6b - Splits

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