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Training Log Archive: LKohn

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  strength/stretching9 10:00:00
  walking4 7:24:09 8.36 13.46
  orienteering5 6:59:53 21.65 34.8542 /45c93%
  gardening3 6:00:00
  trail running5 5:01:16 15.41 24.81
  Total26 35:25:18 45.43 73.1142 /45c93%

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Saturday Jun 30, 2012 #

11 AM

orienteering 30:00 [2]

model event, just jogged around since it was really hot.

Wednesday Jun 27, 2012 #

Note
(rest day)

travel day...we're in Copenhagen for overnight...off to Frankfurt to meet up with Jeff and Judy tomorrow. Then we're driving to the World Masters Orienteering Champs in Bad Hartzburg...woo-hoo!

Sunday Jun 24, 2012 #

strength/stretching 1:00:00 [3]

Saturday Jun 23, 2012 #

5 PM

trail running 1:03:43 [3] 7.5 km (8:30 / km)

Durand...pretty busy place today. Knee is a bit achy...

Friday Jun 22, 2012 #

3 PM

strength/stretching 1:15:00 [3]

Thursday Jun 21, 2012 #

2 PM

orienteering 1:51:01 [2] 3.28 km (33:54 / km)

Genesee Country Village to finish up the map.

Wednesday Jun 20, 2012 #

3 PM

strength/stretching 1:15:00 [3]

babysitting for Natalie but left Rick in charge during her nap so I could get to the Y....I've missed a couple of days and didn't want to let it go any longer.

Tuesday Jun 19, 2012 #

6 PM

orienteering race (sprint) 31:26 intensity: (30 @3) + (30:56 @4) 6.71 km (4:41 / km)

Cobbs Hill training night...5 motala loops...reasonable heat, nice breeze and shaded the whole way....map needs a lot more work.

Monday Jun 18, 2012 #

3 PM

walking 2:00:00 [2]

Cobbs Hill streamering for the training session and doing map updates.

Sunday Jun 17, 2012 #

11 AM

trail running 55:39 [3] 5.22 km (10:40 / km)

Ellison Park...supposed to be doing a training session here on Tuesday, needed to check it out....don't really like the park, way too much open space and then way too much very steepness.

Saturday Jun 16, 2012 #

11 AM

walking 3:01:36 [2] 5.72 km (31:44 / km)

Genesee Country Village Nature Trails...field checking, mostly from the trails to get the basics and start getting the vegetation on the map.
6 PM

walking 1:10:33 [2] 4.09 km (17:16 / km)

Gonandagan hiking with Joyce and Paul...a bit warm and humid...map needs tweaking.

Friday Jun 15, 2012 #

9 AM

trail running 1:03:00 [3]

Durand...got out before it got too warm.

Thursday Jun 14, 2012 #

Note
(rest day)

Wednesday Jun 13, 2012 #

10 AM

walking 1:12:00 [2] 3.65 km (19:44 / km)

walked around the trails on a new area to help a girl scout make a map. Very green and swampy, definitely a trail only map.
12 PM

strength/stretching 1:15:00 [3]

Frequency, Intensity or Time...don't want to go any more often, adding more weight does not make sense at this time, that leaves more time...upped the reps to 12 instead of 10...I'm feeling the burn.

Tuesday Jun 12, 2012 #

gardening 2:00:00 [2]

trimmed all the bushes, planted the last of the flowers, pulled the last of the daffodils...all that's left to do is put down a little mulch and, if I have time, run a pile of stuff through the chipper...life is good!

Monday Jun 11, 2012 #

4 PM

strength/stretching 1:00:00 [3]

Sunday Jun 10, 2012 #

1 PM

orienteering (street/trail) 2:53:42 intensity: (2:08 @1) + (12:16 @2) + (2:04:20 @3) + (34:58 @4) ** 18.18 km (9:33 / km)
ahr:115 max:134 spiked:31/31c

A lot of street running, managed to stay on the grass for quite a bit to avoid the hot pavement and maximize shade. Lots of fun going to areas of Rochester that I've never been to. We were able to run most of the course and the trivia was lots of fun.

Saturday Jun 9, 2012 #

4 PM

trail running 48:43 intensity: (41:01 @1) + (7:17 @2) + (25 @3) 3.76 km (12:58 / km)
ahr:73 max:100

Friday Jun 8, 2012 #

4 PM

strength/stretching 1:00:00 [3]

Thursday Jun 7, 2012 #

10 AM

trail running 1:10:11 [3] 8.33 km (8:25 / km)

Durand...ran the west side which we don't usually do since it is more overgrown...wasn't bad.

Wednesday Jun 6, 2012 #

10 AM

gardening 2:00:00 [2]

5 PM

strength/stretching 1:15:00 [3]

decided that upping the weight is not a great idea so I upped the reps by 25%...I feel 25% more tired.

Tuesday Jun 5, 2012 #

gardening 2:00:00 [3]

did a lot of digging, can finally use my thumb so it's a little easier.

Monday Jun 4, 2012 #

10 AM

strength/stretching 1:00:00 [3]

Still a little sore from Friday, especially abs.

Sunday Jun 3, 2012 #

1 PM

orienteering 1:13:44 intensity: (6:53 @2) + (53:02 @3) + (13:49 @4) *** 6.68 km (11:02 / km)
ahr:121 max:140 spiked:11/14c

Rotary Sunshine Camp - first time running on this map...didn't like the water features, not sure if they were really mapped incorrectly or if the torrential rain just before I went out expanded/deepened them by a lot. The rest of the map was fairly good...liked the course. I only had one major mistake, going from 8-9 and crossing through the light green that turned out really be medium green swamp that was knee deep. I had 2 hesitations where I didn't see the the flag right away but was within 10 meters.

Friday Jun 1, 2012 #

3 PM

strength/stretching 1:00:00 [3]

1st day back after being at the cottage for the last few weeks.

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