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Training Log Archive: LKohn

In the 30 days ending Jun 30, 2011:

activity

time

miles

trail running

7:08:20

17.07

27.47

strength/stretching

6:45:00

orienteering

6:22:49

20.59

(18:36)

33.13

(11:33)

19 /

26c

73%

gardening

5:00:00

biking

3:13:06

38.81

(4:59)

62.47

(3:05)

kayaking

2:30:00

dock time/hammock/pool

2:00:00

Total

32:59:15

76.47

123.07

19 /

26c

73%

2:30

0:00

» now

Wednesday Jun 29, 2011 #

Event: ROC - Basil Marella Park Score-O [2011 Sprint Series #3]

6 PM

orienteering race (sprint) 29:23 [3] ** 3.05 km (9:37 / km)
spiked:8/13c

should have been a lot more accurate since I did the revisions on this map (although that was 2 years ago). I also didn't have my glasses with me since I figured that I knew the park and map well enough that I didn't need them...yeah right...

orienteering 45:47 [3] 3.9 km (11:45 / km)

did part of the score-O but didn't have the enthusiasm to go to the south part of the map...I had been through way too much poison ivy already and I know that it's worse in that section. I think I ducked the weekend PI threat, let's see if I got through today untouched.

Sprint - Splits

Tuesday Jun 28, 2011 #

gardening 2:00:00 [2]
(rest day)

also did a half hour in the paddle boat...rather stressful for the legs going into the wind.

Monday Jun 27, 2011 #

strength/stretching 1:00:00 [3]

Sunday Jun 26, 2011 #

10 AM

orienteering race 1:47:55 [4] 8.84 km (12:13 / km)

forgot to start my watch...again. More difficult today with less trail running. Felt pretty good considering I ran hard yesterday.

Keystone Park - Sunday - Red - Splits

Saturday Jun 25, 2011 #

Event: WPOC Keystone Capers A-event

12 PM

orienteering race 1:45:49 [4] *** 9.52 km (11:07 / km)

forgot to start my watch...someday I'll remember. Lots of trail running, especially in the first half...no excuse to slow down.

Red - Deer Lake - Saturday - Splits

Friday Jun 24, 2011 #

Note
(rest day)

Thursday Jun 23, 2011 #

3 PM

biking 1:05:43 [3] 26.66 km (2:28 / km)

Wednesday Jun 22, 2011 #

strength/stretching 45:00 [3]

Monday Jun 20, 2011 #

strength/stretching 1:00:00 [3]

Sunday Jun 19, 2011 #

3 PM

trail running 1:03:57 [3] 7.95 km (8:03 / km)

Durand...didn't really feel like going but, as usual, once I got going I was ok.

Saturday Jun 18, 2011 #

1 PM

biking 22:22 [3] 8.02 km (2:47 / km)

bike to the Y for a workout.

strength/stretching 1:00:00 [3]

workout felt great but after 2 weeks of minimal abs and lots of deck scrubbing, I am sure to be sore tomorrow.

2 PM

biking 20:01 [3] 7.78 km (2:34 / km)

home again, home again...

Friday Jun 17, 2011 #

Note
(rest day)

played with Natalie...she is so cute!

Thursday Jun 16, 2011 #

gardening 1:00:00 [2]

Wednesday Jun 15, 2011 #

trail running 45:00 [3]

Hill Island, last run before heading home.

Tuesday Jun 14, 2011 #

dock time/hammock/pool (work on dock) 2:00:00 [2]

Sunday Jun 12, 2011 #

trail running 1:05:00 [3]

Friday Jun 10, 2011 #

trail running 1:20:00 [3]

Our first time of the season up Blue Mountain. We bush wacked on the way up thinking that we were taking an alternate trail that ended up not going where we wanted to go...we figure it was about the same time as running the trail. Felt really tired going out but forgot that it really is all uphill...amazing how the run back was so much easier.

Thursday Jun 9, 2011 #

biking 1:25:00 [2] 20.0 km (4:15 / km)

decided that a short ride was a good idea for the first time out this season. Started at Charleston Lake and did a loop off to the west. Beautiful day for a ride.

Wednesday Jun 8, 2011 #

strength/stretching 2:00:00 [3]

spent the afternoon scrubbing the deck until the storm hit and shut us down...tree took out the power lines...be a while before we're back on the grid.

Tuesday Jun 7, 2011 #

11 AM

trail running 1:25:23 [3] 9.53 km (8:58 / km)

Jones Creek trails...didn't look at the trail map before we left so we ended up doing an out and back. Great trails with just enough hills to keep it interesting. New bridge so we don't have to pick our way across the beaver dam.

Monday Jun 6, 2011 #

kayaking 2:30:00 [2]

Our first kayaking trip of the season. Wrist was doing great, shoulder fine with only minor tweaks...spending too much time the first time out, priceless!

Sunday Jun 5, 2011 #

10 AM

orienteering race 1:33:55 [3] *** 7.82 km (12:01 / km)
spiked:11/13c

Ottawa for a local meet. 2.5m contours so not much climb, a nice break. Very nice woods but lots of little maple trees making footing annoying. The mountain bike trails were somewhat helpful but as with the last 2 meets didn't help all that much.

Long Advanced - Splits

Friday Jun 3, 2011 #

11 AM

trail running 1:29:00 [4] 10.0 km (8:54 / km)

our first run of the season at Charleston Lake. the time was quite a surprise since last summer we were never under 90 min. I really felt strong going out but I felt that may have been a little fast since my legs were feeling really tired about half way in...but then the second half of the loop is a little easier...not so rocky with more gradual hills. ...and it was a perfecct temp with no bugs which is huge. Next month the horse flies will be brutal.

Thursday Jun 2, 2011 #

gardening 2:00:00 [2]

Massive weed pulling...it's been raining so much that everything is growing great guns, including the weeds. I think it may be in control at least for a few weeks. My hands are tired.

Wednesday Jun 1, 2011 #

Note
(rest day)

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