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Training Log Archive: LKohn

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  trail running7 8:14:41 24.47(20:13) 39.38(12:34) 501
  walking6 7:04:18 14.2 22.86 275
  kayaking4 5:30:48 13.21 21.26 5
  orienteering5 3:58:38 10.63(22:27) 17.11(13:57) 44219 /20c95%
  biking3 2:52:14 37.2(4:38) 59.87(2:53) 349
  Total24 27:40:39 99.71 160.47 157219 /20c95%
  [1-5]23 27:07:12

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Friday Sep 30, 2016 #

1 PM

biking 56:05 [3] 21.25 km (2:38 / km) +166m 2:32 / km

3 PM

biking 1:06:31 [3] 22.23 km (3:00 / km) +79m 2:56 / km

Riding to Gananoque for lunch at the Socialist Pig...great meal!

Thursday Sep 29, 2016 #

4 PM

trail running 45:25 [4] 5.3 km (8:34 / km) +39m 8:16 / km

Club Island - somehow I don't think I was totally recovered from the weekend...even though I only ran one race I was quite sleep deprived.

Wednesday Sep 28, 2016 #

3 PM

kayaking 51:08 [2] 3.75 km (13:38 / km) +1m 13:37 / km

testing out new kayaks...bought one!

Tuesday Sep 27, 2016 #

2 PM

walking 1:40:23 [2] 4.62 km (21:43 / km) +44m 20:44 / km

Monday Sep 26, 2016 #

Note
(rest day)

slept til 9 but still couldn't manage to do much else...

Sunday Sep 25, 2016 #

5 AM

Note

Finally...it's done and went well!

Saturday Sep 24, 2016 #

Note

NAOC Sprint! Everything went well!
7 AM

orienteering 36:17 [2] 1.75 km (20:44 / km) +20m 19:37 / km

Waking up controls for the long!
1 PM

walking 1:40:59 [2] 5.0 km (20:11 / km) +87m 18:34 / km

setting out controls for the sprint.

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 
2 PM

trail running warm up/down 19:44 [3] 1.43 km (13:50 / km) +130m 9:30 / km

walk to start for the middle.

orienteering race 36:26 [4] 3.1 km (11:45 / km) +27m 11:16 / km

NAOC middle

Middle - Brown Y - Splits

Wednesday Sep 21, 2016 #

10 AM

trail running 3:45:04 [2] 9.94 km (22:39 / km) +135m 21:12 / km

Sunday Sep 18, 2016 #

10 AM

orienteering race 48:03 [4] *** 4.16 km (11:33 / km) +86m 10:28 / km
spiked:11/11c


Sunday - Brown X - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
10 AM

orienteering race 52:54 [4] *** 4.65 km (11:23 / km) +165m 9:40 / km
spiked:8/9c

Ward Pound Ridge - lovely running!

Saturday - Brown X - Splits

Friday Sep 16, 2016 #

4 PM

orienteering 1:04:58 [3] 3.45 km (18:50 / km) +144m 15:35 / km

Thursday Sep 15, 2016 #

2 PM

kayaking 1:36:33 [2] 9.06 km (10:40 / km) +2m 10:39 / km

Wednesday Sep 14, 2016 #

3 PM

biking 49:38 [3] 16.39 km (3:02 / km) +104m 2:56 / km

6 PM

walking 30:00 [3]

Scouting out the deer on the island...just saw 2, the doe and fawn that have bee hanging around. Also saw the porcupine, the big one.

Monday Sep 12, 2016 #

10 AM

kayaking 1:10:00 [2]

Sunday Sep 11, 2016 #

3 PM

trail running 1:02:41 [4] 6.84 km (9:10 / km) +40m 8:54 / km

Club Island - did all of the trails twice.

Friday Sep 9, 2016 #

11 AM

walking 1:40:22 [2] 6.43 km (15:36 / km) +57m 14:57 / km

Grenadier Island with Joyce and Paul. The trail was messed up at the end...supposedly closed but not marked.

Wednesday Sep 7, 2016 #

10 AM

trail running 1:02:06 [4] 6.84 km (9:05 / km) +77m 8:36 / km

Charleston Lake - the bridge is almost finished but still closed although we were able to walk a log a few feet and climb over the railing. We still only went to just past the 3k mark since it was 90 and humid. I did not feel great on the hills.

Tuesday Sep 6, 2016 #

10 AM

kayaking 1:53:07 [2] 8.45 km (13:23 / km) +2m 13:22 / km

Monday Sep 5, 2016 #

1 PM

walking 40:26 [2] 3.23 km (12:32 / km) +44m 11:44 / km

Sunday Sep 4, 2016 #

4 PM

trail running 46:14 [4] 5.17 km (8:57 / km) +39m 8:37 / km

Saturday Sep 3, 2016 #

10 AM

walking 52:08 [2] 3.58 km (14:34 / km) +43m 13:45 / km

Thursday Sep 1, 2016 #

4 PM

trail running 33:27 [0] 3.85 km (8:41 / km) +41m 8:15 / km

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