Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
orienteering	10	12:36:50	24.91		40.09		768
strength/stretching	4	4:00:00
walking	3	3:19:39	0.63		1.01		71
Nordic Trak	3	2:15:00
biking	1	1:43:07	12.12	(8:30)	19.51	(5:17)	228
X country skiing	1	1:04:14	2.63	(24:24)	4.24	(15:09)	62
ice skating	1	1:00:00
trail running	2	8:32	0.62	(13:42)	1.0	(8:30)	6
road (gag) run	1	4:33	0.18	(25:31)	0.29	(15:51)	10
Total	26	26:11:55	41.1		66.14		1145
[1-5]	26	26:08:00

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Thursday Feb 28, 2019 #

Note
(rest day)

travel day from Granada to POM...let the games begin!

Wednesday Feb 27, 2019 #

11 AM

orienteering 1:45:26 6.36 km (16:35 / km) +144m 14:54 / km
ahr:98 max:124

Granada training camp - Las Mimbres - designed as a long event but I knew I didn't want to do any 2k legs so I rearranged my itinerary and only did 9/22. Didn't have as much zip as yesterday.

2 PM

orienteering 1:26:46 3.46 km (25:06 / km) +79m 22:32 / km
ahr:85 max:108

Granada training camp - Las Mimbres - This map didn't have trails/roads or large streams/rock features! This was really hard...found all but 2 of the controls I looked for but the streamers were really hard to find...white and broken off. Good thing I was only walking (tapering for POM). Still lots of fun with plenty of sun...temps in the 70's.

C • fun in the sun 1

Tuesday Feb 26, 2019 #

11 AM

orienteering 1:34:28 4.26 km (22:10 / km) +126m 19:18 / km
ahr:88 max:114

Granada traing camp - Benalua - I will admit that this is the 1st training that I’ve done in a long time. Lots of hills/steepness and no streamers....they said there would be streamers!!! Managed to do just fine without them, just wouldn’t have taken the extra time to make sure I was where I should be before heading off to the next control. It was supposed to be a long training but was set up in loops so I ended up just doing 3 of the loops and avoiding the long legs (which actually looked kind of boring). Rick did a slightly different order of controls so and there was on one else on the course so it was really fun not having any distractions. Nice open terrain with some prickly bushes and lots of rocky ground. Most of what was mapped as cliff was really gravelly earthbank, not solid rock...very easy to read. There were a few places where it was quite a drop on both sides, yikes! Lots of fun.

3 PM

orienteering 2:04:27 7.64 km (16:17 / km) +102m 15:16 / km
ahr:102 max:124

Granada training camp - Las Mimbres - after a bigger then necessary lunch in town we headed out on the middle training. Did 23 of 27 controls but took some of them out of order since it was getting late and I didn’t want to go overtime. There were streamers, mostly, there were a few missing...either that or I was in the wrong place. Less climb but a bit more green and lots of prickly stuff...glad I wore long sleeves. Very fun!

Monday Feb 25, 2019 #

Note
(rest day)

travel day from Bullas to Granada - beautiful sunny day. Staying in a great apartment with a great view of the snow covered mountains.

Sunday Feb 24, 2019 #

orienteering race (middle) 34:34 [3]

First of all, I forgot to start my watch...I hate it when that happens. Then I managed a pretty good race,I thought, up til I got to the finish and discovered that I had skipped #7. That accounted for all of the trouble I had going to #8...duh, when will I learn??? Here's the whole scenario...get to #6 - 90 and think that I am looking for 70 so I go 10m beyond before I check my CD and discover that I really did want 90. Start off from there for about 50m and "discover" that I'd made a 180, but it wasn't a 180, really, I had somehow slipped my thumb over to the line going to #8. At that point I realized that this was taking longer than it should but with the steep/deep reentrants I persevered and finally located on a cliff/rocky ground reentrant and found my way directly to #8...woo-hoo! ...I mistakenly think....run to #9 and in only to have an "ah-ha" moment. Good thing there are other chances coming up next weekend!

10 AM

trail running warm up/down 1:55 0.21 km (9:13 / km) +3m 8:36 / km
ahr:110 max:115

3 PM

biking 1:43:07 [4] 19.51 km (5:17 / km) +228m 5:00 / km

Like I didn't have enough exercise today...the house comes with really nice mountain bikes so we went for a ride. Should have known that this would be trouble since we are staying on the upper part of a hill. So we cruised down the hill and onto a paved greenway which was lovely and what felt like mostly flat but really was a very gradual downhill with the wind at our backs. When we finally turned around 9.5k later we realized our error...should have turned around a km back. So on we pedaled with a couple of stops to rest, finally walking the 50m uphill to the house. Guess tomorrow will be a rest day!

Saturday Feb 23, 2019 #

9 AM

trail running warm up/down 6:37 0.8 km (8:19 / km) +3m 8:10 / km
ahr:112 max:121

10 AM

orienteering race 1:05:34 4.78 km (13:42 / km) +96m 12:27 / km
ahr:115 max:133

Cornavaca Spain - Long event...lots of hills and steep gullies, no easy routes. Beautiful day, warm, sunny...doesn't get any better than this.

3 PM

road (gag) run warm up/down 4:33 0.29 km (15:51 / km) +10m 13:30 / km
ahr:88 max:97

4 PM

orienteering race (sprint) 15:32 1.82 km (8:32 / km) +7m 8:22 / km
ahr:119 max:131

Bullas - only a 20 min walk from the house where we're staying...very convenient. Sort of complicated but mostly city streets, route choices were mostly over and across or across and over. Still lots of fun even though my legs were tired from this morning.

Friday Feb 22, 2019 #

Event: XXXI MURCIA COSTA CALIDA WRE

12 PM

walking 19:39 [2] 1.01 km (19:24 / km) +71m 14:22 / km

4 PM

orienteering race (sprint) 31:13 [4] 2.87 km (10:54 / km) +27m 10:24 / km

orienteering warm up/down 3:30 [0] 0.34 km (10:18 / km) +1m 10:09 / km

Thursday Feb 21, 2019 #

12 PM

orienteering 1:15:16 [3] 3.13 km (24:01 / km) +109m 20:27 / km

Bullas model event - pretty gnarly with lots of prickly stuff and steep hills. Going to be slow, tough going. Sunny but cool.

6 PM

walking 2:00:00 [2]

Walked into town to the meet headquarters...took the scenic route. Got back after dark, good thing we had a good map.

Wednesday Feb 20, 2019 #

5 PM

walking 1:00:00 [2]

Arrived at our house...very nice but won’t be using the pool! Walked into town to pick up some food for our stay. Found the Consum. Easy place to walk, we’re just out of town and surrounded by almond orchards!