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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  walking11 26:06:50 47.1 75.79
  strength/stretching6 6:00:00
  road (gag) run3 2:28:00
  beach time2 2:20:00
  Nordic Trak2 2:03:52
  trail/grass running2 1:44:15 8.37(12:27) 13.48(7:44)
  orienteering1 1:39:06 4.71(21:04) 7.57(13:05)10 /13c76%
  trail running1 1:11:45 6.24(11:30) 10.04(7:09)
  treadmill arrrrgh...4 48:00 3.3 5.31
  sports1 30:00
  rowing1 10:30 1.25(8:23) 2.02(5:13)
  Total28 45:02:18 70.97 114.2110 /13c76%
  [1-5]27 42:42:18

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Tuesday Nov 30, 2010 #

rowing warm up/down 10:30 [2] 2.02 km (5:13 / km)

this really irritates my sit-upon bones :^(

strength/stretching 1:00:00 [3]

Sunday Nov 28, 2010 #

treadmill arrrrgh... warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

strength/stretching 1:00:00 [3]

Saturday Nov 27, 2010 #

11 AM

trail/grass running 1:00:37 intensity: (5 @1) + (9:42 @2) + (46:09 @3) + (4:41 @4) 7.25 km (8:22 / km)
ahr:120 max:135

went to Durand, not much zip today but it was a good winter run, windy, cold, partly cloudy...doesn't get any better than this.
My HR monitor was working a little better...didn't get any readings over 135. Guess I'll never know where that 173 came from on Thursday.

Friday Nov 26, 2010 #

treadmill arrrrgh... warm up/down 8:00 [2]

strength/stretching 1:00:00 [3]

Thursday Nov 25, 2010 #

10 AM

trail/grass running 43:38 intensity: (6 @1) + (8:42 @2) + (28:27 @3) + (4:11 @4) + (2:12 @5) 6.23 km (7:00 / km)
ahr:134 max:176

Turkey Day run to build up my appetite for dinner...not that I ever suffer from loss of appetite. I am, at the risk of being too corny, thankful for all that I have in life, my family, friends, health....but most of all I'm thankful for all of the people who love orienteering as much as I do and who keep our sport moving ahead.

Wednesday Nov 24, 2010 #

strength/stretching 1:00:00 [3]

treadmill arrrrgh... warm up/down 10:00 [2]

Tuesday Nov 23, 2010 #

Nordic Trak 1:02:00 [3]

couldn't bring myself to get out in the nasty weather so I stayed in and was able to finish a book that I started before we left for vacation.

Monday Nov 22, 2010 #

sports 30:00 [2]

played Lindsay during one of our breaks at school, am going to be sore tomorrow...I shouldn't have done so much lunging and reaching but I couldn't just let her win.

Sunday Nov 21, 2010 #

12 PM

orienteering race 1:39:06 [3] *** 7.57 km (13:05 / km)
spiked:10/13c

CNYO Turkey-O at Highland Forest...beautiful day despite the chilly temps (there was ice on the puddles). Jet lag took it's toll but managed make it through.

Saturday Nov 20, 2010 #

Note

Travel day.

Friday Nov 19, 2010 #

10 AM

walking 4:21:13 [2] 13.58 km (19:14 / km)

walked all over Antalya, shopped, had a great time. Leaving on a 4am flight in the morning....will get into Rochester around 11:30pm....going to be a long day. Hard to leave such beautiful weather...today was 80 again, sunny, gentle breeze....maybe we can rebook our flights for another week?!?!?!

Wednesday Nov 17, 2010 #

beach time 2:00:00 [0]

lovely beach, great water for swimming...life is good!

Tuesday Nov 16, 2010 #

9 AM

road (gag) run 50:00 [3]

ran from the condo, basically the same run as Sunday but with a couple of stair climbs added in. We went down to the sea on the stairs that go down the cliff 40 meters...cool.
12 PM

walking 1:50:47 [2] 16.42 mi (6:45 / mi)

need to edit this since I didn't turn my watch off while we were riding...

Sunday Nov 14, 2010 #

12 PM

walking 2:42:33 [2] 5.13 km (31:40 / km)

4 PM

walking 29:53 [2] 0.96 mi (31:08 / mi)

Saturday Nov 13, 2010 #

road (gag) run 50:00 [3]

went for a short run along the street, it was getting dark so we stayed near the lighted sidewalk. Felt good to run since I haven't since the trail race.
2 PM

walking 1:01:12 [1] 1.5 mi (40:48 / mi)

Made it to Turkey yesterday. Went walking around the old town then my garmin died. Beautiful day...in the 70's.

Friday Nov 12, 2010 #

walking 2:00:00 [3]

travel day...spent part of the layover time in Athens walking around in the rain since we didn't want to just sit in the airport all day and the airport isn't that big that we could get in any serious distance.

Thursday Nov 11, 2010 #

beach time 20:00 [0]

took the bus to the red beach, lots of red sand.

walking 2:00:00 [2]

walked around while waiting for the bus to take us back to town then walked some more around town, did some shopping then back to the hotel for the sunset....perfect weather.

Wednesday Nov 10, 2010 #

10 AM

walking 3:33:17 [2] 6.69 mi (31:53 / mi)

Tuesday Nov 9, 2010 #

10 AM

walking 3:04:55 [2] 5.65 mi (32:44 / mi)

Monday Nov 8, 2010 #

walking 3:00:00 [2]

arrived in Athens, spent the day walking around the city...went to the Acropolis and a bunch of other ruins...fascinating...finished with a late lunch and tour around the botanical gardens. caught flight to Santorini Island.

Saturday Nov 6, 2010 #

11 AM

trail running race 1:11:45 [4] 10.04 km (7:09 / km)

Mendon 10k trail race...I can use this for my 5k time trial...I'll just take the fastest parts and piece together 5k :^)
It snowed at the beginning of the real race at 9:30...luckily, I don't run then, I wait til most of the 10k runners have finished then go out. The 20k and 50k runners are still going strong so I usually have some company. Today I only saw 3 runners...they must have all been going as slow as me.

Friday Nov 5, 2010 #

1 PM

walking 1:41:54 [1] 3.62 mi (28:09 / mi)

marking the trail for the 5k race tomorrow, Larry did the loop for the rest of the 10k....looks like the weather will be a little better tomorrow, cooler but less rain....woo-hoo!

walking 21:06 [1] 0.63 mi (33:29 / mi)

Thursday Nov 4, 2010 #

road (gag) run 48:00 [3]

tapering for Saturday's Mendon Ponds 10k...supposed to be nasty weather :^(

Wednesday Nov 3, 2010 #

strength/stretching 1:00:00 [3]

also got in some gardening time but it was pretty low key...put in the last of my bulbs. The rest will have to wait til we get back from Turkey...I have a couple of small trees to transplant but by then their leaves will be off.

Tuesday Nov 2, 2010 #

Nordic Trak 1:01:52 [3]

eye appt. today so it was really painful being outside since the sun was out....go figure, this is Rochester. I decided to hide away inside to work out.

Monday Nov 1, 2010 #

treadmill arrrrgh... 20:00 [3] 2.3 mi (8:42 / mi)

used this as a warmup before strength workout.

strength/stretching 1:00:00 [3]

I guess the rest was good since the workout really felt good today.

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