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Training Log Archive: LKohn

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  X country skiing8 11:49:07 46.3 74.517 /9c77%
  strength/stretching9 8:45:00
  trail running4 4:00:54 16.95(14:13) 27.27(8:50)
  walking3 3:06:39 4.11 6.62
  Nordic Trak3 3:05:00
  snowshoeing1 1:25:00 2.27(37:29) 3.65(23:17)
  Total28 32:11:40 69.63 112.057 /9c77%

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Wednesday Feb 29, 2012 #

10 AM

walking 1:40:38 [2] 4.39 km (22:54 / km)

guided walk out near Sodus, might be an area that we can map.
4 PM

strength/stretching 1:00:00 [3]

Tuesday Feb 28, 2012 #

12 PM

trail running 59:41 intensity: (1:16 @1) + (58:25 @2) 6.39 km (9:20 / km)
ahr:102 max:104

Durand...not exactly in mid season running shape. Also the HR monitor blanked out during the run...was working fine on the ride over to the park, must need a new battery.

Monday Feb 27, 2012 #

12 PM

strength/stretching 1:00:00 [3]

Sunday Feb 26, 2012 #

Note
(rest day)

more like a no snow day...just a ride home day.

Saturday Feb 25, 2012 #

1 PM

X country skiing 2:43:39 intensity: (27:56 @1) + (1:16:40 @2) + (58:46 @3) + (17 @4) 19.54 km (8:22 / km)
ahr:106 max:128

long ski day...beautiful! Left a car at each end only had to ski one way.

Friday Feb 24, 2012 #

10 AM

X country skiing 1:36:45 intensity: (17:52 @1) + (25:59 @2) + (50:47 @3) + (2:07 @4) 13.12 km (7:22 / km)
ahr:98 max:130

Love the Gatineau! New snow starting an hour out...slowed things down near the end.

X country skiing 10:44 intensity: (1:35 @1) + (4:31 @2) + (4:38 @3) 1.44 km (7:28 / km)
ahr:107 max:121

did an extra loop while waiting for Jeff and Rick to get back.

Thursday Feb 23, 2012 #

3 PM

X country skiing (skating) 1:48:00 [3] 12.0 km (9:00 / km)

Gatineau Park, great conditions but it was almost all uphill, how does that happen?!?!?

Wednesday Feb 22, 2012 #

4 PM

strength/stretching 1:00:00 [3]

C • Have fun 2

Tuesday Feb 21, 2012 #

Note
(rest day)

Perogie-making day and playing with Natalie...woo-hoo!

Monday Feb 20, 2012 #

10 AM

X country skiing 1:35:34 intensity: (16:45 @1) + (41:02 @2) + (37:32 @3) + (15 @4) 10.22 km (9:21 / km)
ahr:107 max:136

Harriette Hollister...beautiful sunny day...little bit of new snow...groomer had been out on the main trails...life doesn't get any better than this...
3 PM

strength/stretching 1:00:00 [3]

Sunday Feb 19, 2012 #

12 PM

trail running 1:00:11 intensity: (25 @1) + (31 @2) + (34:58 @3) + (15:45 @4) + (8:32 @5) 7.11 km (8:28 / km)
ahr:132 max:178

Durand...frozen ground, not much snow/ice/mud...good run! Keep in mind that my HR does not really go over 140...

Saturday Feb 18, 2012 #

3 PM

X country skiing 1:08:50 [3] 6.45 km (10:40 / km)

Harriette Hollister...the only place within 100 miles that has snow and then not until we got within a mile of the park. Actually, it was snowing when we got there and continued the whole time. Conditions were good considering that the groomer hadn't been out in a while. Back muscle started out a bit achy then got better then got worse as I got near the 45 min. mark...still needs some healing.

Friday Feb 17, 2012 #

9 AM

strength/stretching 1:00:00 [3]

Yay! It doesn't hurt to breathe or sneeze...life is incredible!

Thursday Feb 16, 2012 #

6 PM

Nordic Trak 1:00:00 [3]

Wednesday Feb 15, 2012 #

strength/stretching 1:00:00 [3]
(injured)

starting to feel better....I can breathe without the snapping sound in my chest, life is good!

Tuesday Feb 14, 2012 #

12 PM

X country skiing 1:09:34 [2] 6.74 km (10:19 / km)
(injured)

Mendon for what could be our last ski there for the season. Took it slow to keep the pressure off the rib but also to keep from getting tripped up by a bare spot or rock, a faceplant would really hurt.

Monday Feb 13, 2012 #

11 AM

strength/stretching 1:00:00 [3]
(injured)

getting better, was able to do almost everything but with slightly lower weight.
4 PM

Nordic Trak 45:00 [2]

took it real easy on the arms part.

Sunday Feb 12, 2012 #

12 PM

snowshoeing 1:25:00 [2] 3.65 km (23:17 / km)
(injured)

went for a snowshoe walk in the neighborhood...lots of snow...what a change! Of course, it's supposed to be in the 40s again this week.

Saturday Feb 11, 2012 #

3 PM

Nordic Trak 1:20:00 [2]
(injured)

didn't use arms, just did the leg part...good thing I have a good book.

Friday Feb 10, 2012 #

strength/stretching 45:00 [2]
(injured)

easy workout to avoid aggravating the rib/back...spent the rest of the day with Natalie, did a lot of crawling :^)

Thursday Feb 9, 2012 #

1 PM

trail running (and trail walking) 1:00:34 intensity: (8:58 @1) + (20:13 @2) + (27:05 @3) + (4:18 @4) 6.22 km (9:44 / km)
ahr:109 max:143 (injured)

Durand...did part slow run and part walking to keep my rib from acting up...had an xray today to see if anything is really broken...stay tuned...
C • x-ray 2

Wednesday Feb 8, 2012 #

Note
(injured) (rest day)

Tuesday Feb 7, 2012 #

12 PM

trail running 1:00:28 intensity: (8:45 @2) + (27:57 @3) + (23:46 @4) 7.55 km (8:01 / km)
ahr:131 max:162

Mendon Ponds...figured since I can't ski I need to start running again....not quite in mid-season form. My HR monitor did it's usual high read at the beginning...not correct since my HR doesn't really go over 140.

Monday Feb 6, 2012 #

1 PM

strength/stretching 1:00:00 [3]

had to take it easy on the upper body stuff so as not to irritate the ribs/back.

Sunday Feb 5, 2012 #

walking 20:00 [2]

airport walking...lots of sitting :^(

walking 20:00 [2]

airport walking...lots of sitting :^(

Saturday Feb 4, 2012 #

1 PM

X country skiing 36:05 intensity: (3:45 @1) + (14:21 @2) + (17:59 @3) 5.0 km (7:13 / km)
ahr:107 max:125 (injured)

forgot to start my watch until I was half way through the course so the distance is estimated...the time is close. Couldn't really push hard since my ribs and back hurt too much and I didn't want to irritate them any more.
3 PM

walking 46:01 intensity: (29:05 @1) + (16:56 @2) 2.23 km (20:40 / km)
ahr:83 max:109

couldn't ski any more but wanted to get out for a bit more so I just walked around until awards.

Tahoe XC US Champs Middle2 orange - Splits

Friday Feb 3, 2012 #

Note
(injured)

I'm finding that the most painful result of my fall yesterday was a pulled muscle in my back...hurts to breathe...thumb is quite swollen but useable...arm and shoulder muscles are a little sore...point of impact is sore to touch but otherwise doesn't bother me except when I try to lift anything....I will survive! Didn't ski today but helped out at the finish for the day. Started out quite chilly...15 or so but warmed up to 40 in the sun...love the sun!

Thursday Feb 2, 2012 #

11 AM

X country skiing (Ski O Race) 59:56 [3] ***
spiked:7/9c

Had a fairly good race going for me but made a couple of errors that cost me 1-2 minutes...that and the extra minute that I took getting my map folded and into the mapholder. I fell near the end of the course, jammed my thumb, rammed my pole into my ribs just below my clavical...that cost me another minute getting my breath back and getting going and then additional time going slow for a while to make sure I was really ok. Not one of my best days.

TahoeXC US Long Orange - Splits

Wednesday Feb 1, 2012 #

Note
(rest day)

Decided not to ski to give me a chance to get over the altitude thing...still got lots of exercise running/walking up the hill to results and up the stairs to the computer room. I have been sleeping reallllly well.

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