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Training Log Archive: LKohn

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  gardening7 14:00:00
  strength/stretching9 9:00:00
  trail running7 6:34:04 32.05(12:18) 51.59(7:38)
  orienteering4 6:06:16 20.11(18:13) 32.36(11:19)24 /28c85%
  walking3 5:11:42 5.09 8.19
  Total30 40:52:02 57.25 92.1424 /28c85%

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Wednesday Nov 30, 2011 #

strength/stretching 1:00:00 [3]

Tuesday Nov 29, 2011 #

11 AM

trail running 1:15:00 [3] 10.0 km (7:30 / km)

Webster Park, Whiting Rd. & Gosnell's Woods sections. Managed to get in before it started raining hard.

Monday Nov 28, 2011 #

gardening 2:00:00 [3]

I was going to work outside untile it started raining...when it was 4pm and still no rain I figured thatI should just stay out and blow off the gym...it's supposed to rain tomorrow.

Sunday Nov 27, 2011 #

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

Saturday Nov 26, 2011 #

12 PM

gardening 2:00:00 [2]

finished digging up the sumac trees (Rick helped) on the neighbor's property...they did say it was ok...also a lot of grape vines and tiger lilies, transplanted a tree and 3 bushes that I've had growing in the little garden next to the blue spruce...they were getting too big, should have transplanted them last year. Let's hope they like their new spot.
3 PM

trail running 50:01 intensity: (25 @1) + (5:36 @2) + (39:55 @3) + (4:05 @4) 6.65 km (7:31 / km)
ahr:119 max:129

ran with Lindsay, just did the neighborhood run since it was too late to go to Durand...no hills just fast running :^)

Friday Nov 25, 2011 #

2 PM

strength/stretching 1:00:00 [3]

Thursday Nov 24, 2011 #

1 PM

trail running 43:22 [3] 5.3 km (8:11 / km)

a pre-turkey run with Linds...great running day.

Wednesday Nov 23, 2011 #

1 PM

strength/stretching 1:00:00 [3]

cough is much better...only the occasional recurrance and much more energy.
3 PM

gardening 2:00:00 [2]

started working on preparing the area to transplant some of my trees....that meant digging up tiger lilies which have dense rizomes that make them very hard to dig up...that and the grape vines. Salvaged some of the grape vines to make a wreath for Lindsay.

Tuesday Nov 22, 2011 #

Note
(sick)

taking another day until the cough goes away.

Monday Nov 21, 2011 #

Note
(sick)

Guess the hard run yesterday didn't knock out the cold I was coming down with :^( Took today off, stayed in and rearranged the living room.

Sunday Nov 20, 2011 #

12 PM

orienteering 2:21:55 intensity: (13 @1) + (4:19 @2) + (38:52 @3) + (1:38:25 @4) + (6 @5) 12.27 km (11:34 / km)
ahr:130 max:148

CNYO Turkey O...always a memorable event although there was no snow today :^) Courses were well set with everything where it was supposed to be.

Saturday Nov 19, 2011 #

gardening 2:00:00 [2]

lots of shoveling, dug up the mail box bed and redid it completely. Transplanted one of my small bushes to take the place of one that wasn't making it...redug the hole to make it bigger and add compost...let's hope the new one likes the spot. Emptied the compost bin, hard to believe that a year's worth of garbage and grass clippings ends up fitting in one wheelbarrow.
My wrists hurt, guess that was too much shovel work.

Friday Nov 18, 2011 #

11 AM

trail running 45:02 [3] 5.87 km (7:41 / km)

ran through the Island Cottage Woods on the trails that we had wood chipped last week.

Thursday Nov 17, 2011 #

1 PM

strength/stretching 1:00:00 [3]

Wednesday Nov 16, 2011 #

3 PM

trail running 1:02:11 intensity: (22 @1) + (2:32 @2) + (43:57 @3) + (14:36 @4) + (44 @5) 7.6 km (8:11 / km)
ahr:123 max:154

Durand...ran the west side where we usually don't go...not sure why since it was a great run.

Tuesday Nov 15, 2011 #

3 PM

strength/stretching 1:00:00 [3]

Monday Nov 14, 2011 #

Note
(rest day)

Sunday Nov 13, 2011 #

11 AM

orienteering 1:58:10 intensity: (1:43 @1) + (5:06 @2) + (1:00:31 @3) + (50:50 @4) *** 9.83 km (12:01 / km)
ahr:125 max:141 spiked:24/28c

QOC Great Falls, just happened to be in the area, beautiful day, great map, fun course.

Friday Nov 11, 2011 #

strength/stretching 1:00:00 [3]

Thursday Nov 10, 2011 #

gardening 2:00:00 [2]

cool temps but a great day to be out in the garden. Spent most of the time putting mulch rings around several of my trees to insure they aren't getting too much dirt around the trunk.

Wednesday Nov 9, 2011 #

1 PM

orienteering 39:19 [2] 3.0 km (13:06 / km)

picking up controls...beautiful day!
4 PM

strength/stretching 1:00:00 [3]

Tuesday Nov 8, 2011 #

3 PM

walking 1:00:00 [2]

Mendon Ponds, setting out controls for tomorrow.
4 PM

trail running 45:29 intensity: (3:25 @1) + (7:03 @2) + (33:20 @3) + (1:41 @4) 6.09 km (7:28 / km)
ahr:115 max:131

Mendon Ponds, went for a run after setting out controls for tomorrow's high school event.

Monday Nov 7, 2011 #

strength/stretching 1:00:00 [3]

Sunday Nov 6, 2011 #

gardening (mulch moving) 2:00:00 [2]

worked on the trails in the Island Cottage Woods, across the street from us...mostly wheeling in the mulch for the trail. Didn't start out too bad but the farther we got into it the longer the trek to where the next load needed to go...didn't do it all but got a significant part of the trail done before we had to quit.

Saturday Nov 5, 2011 #

walking 2:00:00 [2]

trail race day, lots of walking, standing, picking up trail markers...long day but lots of fun. Decided not to run since I ran the course on Thurs.

Friday Nov 4, 2011 #

1 PM

walking 2:11:42 [2] 8.19 km (16:04 / km)

Mendon Ponds, marking the trail for the race tomorrow.
4 PM

strength/stretching 1:00:00 [3]

Thursday Nov 3, 2011 #

3 PM

trail running 1:12:59 intensity: (22 @1) + (29 @2) + (11:11 @3) + (1:00:57 @4) 10.08 km (7:15 / km)
ahr:131 max:143

Mendon Ponds Trail Race, ran the 10k loop in reverse to see if it would be ok for the trail race on Saturday. Rick wants to shake things up a bit.

Tuesday Nov 1, 2011 #

12 PM

orienteering 1:06:52 intensity: (29 @1) + (9:54 @2) + (44:14 @3) + (11:57 @4) + (18 @5) 7.26 km (9:13 / km)
ahr:119 max:152

Durand 10 hill run with Lindsay...haven't done the 10 hill bit in a while.

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