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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  trail running8 9:49:41 27.08(21:46) 43.59(13:32) 992
  orienteering10 6:18:06 20.63(18:20) 33.2(11:23) 30391 /110c82%
  walking6 5:37:44 12.19(27:43) 19.62(17:13) 258
  snorkeling1 25:43 0.23(1:51:51) 0.37(1:09:30)
  kayaking1 11:55 0.61(19:35) 0.98(12:10) 5
  Total25 22:23:09 60.74(22:07) 97.75(13:44) 155891 /110c82%
  [1-5]24 20:10:37

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Sunday Apr 30, 2017 #

Note
(rest day)

Heading home!

Saturday Apr 29, 2017 #

12 PM

orienteering race 1:09:49 [4] *** 5.51 km (12:41 / km) +29m 12:21 / km
spiked:10/14c

A tough course in that the little detail was tough...couldn't get it right on a couple of controls. Overall a lot of fun.

Long - Final - Women 65 Final A - Splits

Friday Apr 28, 2017 #

1 PM

walking 2:00:00 [0] 7.0 km (17:08 / km) +181m 15:10 / km

Rest day walk down to the beach and back. Saving myself for tomorrow's final race.
C • Happy birthday... 2

Thursday Apr 27, 2017 #

8 AM

walking warm up/down 12:46 [2] 0.55 km (23:15 / km) +1m 23:03 / km

11 AM

orienteering race 57:53 [4] **** 4.43 km (13:04 / km) +46m 12:25 / km
spiked:7/10c

Tough day in the dunes...missed #2 big time then had a couple of smaller mistakes. Not a disaster but nothing to brag about.

Long - Qualification 2 - Women 65 Heat 1 - Splits

Wednesday Apr 26, 2017 #

10 AM

orienteering race 42:03 [4] *** 3.77 km (11:10 / km) +7m 11:04 / km
spiked:11/12c

Rather interesting terrain. Lots of small hills mostly sand dunes in forest that is planted in rows. Worst part was the 2k walk to the event center. We're in the same place tomorrow.
2 PM

walking 24:22 [2] 1.56 km (15:39 / km) +19m 14:45 / km

walk to car park

Long - Qualification 1 - Women 65 Heat 1 - Splits

Monday Apr 24, 2017 #

12 PM

orienteering race 18:05 [4] 2.03 km (8:55 / km) +2m 8:52 / km

not as hard as yesterday but still with a complex area at the end.

Sprint Final - Women 65 Final A - Splits

Sunday Apr 23, 2017 #

1 PM

orienteering race 21:36 [4] ***** 2.11 km (10:14 / km)
spiked:8/11c

One of the most complex sprint maps that I have ever seen! Took a lot of concentration to figure out the viable routes, fun!

Sprint Qualification - Women 65 Heat 1 - Splits

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017
 

Note
(rest day)

Thursday Apr 20, 2017 #

10 AM

trail running warm up/down 3:50 [3] 0.47 km (8:10 / km) +1m 8:05 / km

11 AM

orienteering race 18:24 [4] ** 2.51 km (7:20 / km) +1m 7:19 / km
spiked:12/12c

Really felt like I couldn't have picked up more than a minute on a route choice...was very pleased with my result.

Sprint - Course 11 - Splits

Wednesday Apr 19, 2017 #

10 AM

orienteering race 42:04 [4] *** 3.77 km (11:09 / km) +35m 10:40 / km
spiked:8/12c


Middle/Long - Course 18 - Splits

Tuesday Apr 18, 2017 #

11 AM

walking 1:07:42 [2] 3.3 km (20:31 / km)

Walk along the lake and back. Saw lots of black swans and other ducks and geese. Low key day.

Monday Apr 17, 2017 #

10 AM

orienteering race (middle) 26:30 [4] **** 2.17 km (12:12 / km) +72m 10:28 / km
spiked:10/10c

Perfect run...no mistakes! Woo-hoo!

Sunday Apr 16, 2017 #

12 PM

trail running 56:50 [2] 3.84 km (14:47 / km) +86m 13:18 / km

Saturday Apr 15, 2017 #

12 PM

orienteering race 1:06:33 intensity: (5 @0) + (12 @1) + (9:43 @2) + (37:15 @3) + (19:18 @4) *** 5.06 km (13:09 / km) +103m 11:56 / km
ahr:115 max:131 spiked:11/14c

Very different terrain...lots of pampas grass clumps to make vision difficult. I found that I really needed to get close to features to recognize them.

trail running warm up/down 24:26 intensity: (12:27 @0) + (3:17 @1) + (8:42 @2) 1.0 km (24:22 / km) +4m 23:53 / km
ahr:80 max:104


Long - Course Course 18 - Splits

Friday Apr 14, 2017 #

Event: Oceania Championships 2017
 
4 PM

orienteering race 15:09 [4] ** 1.84 km (8:14 / km) +8m 8:03 / km
spiked:14/15c


Sprint - Course - 11 - Splits

Monday Apr 10, 2017 #

1 PM

trail running 41:05 [2] 2.39 km (17:12 / km) +51m 15:32 / km

Saturday Apr 8, 2017 #

10 AM

trail running 2:59:43 [3] 10.79 km (16:39 / km) +462m 13:43 / km

C • I remember this trail.... 1
C • I remember this trail.... 1

Friday Apr 7, 2017 #

10 AM

trail running 40:43 [3] 4.12 km (9:53 / km) +106m 8:45 / km

C • Just reallised that you changed the island. 1

trail running 34:30 [2] 1.95 km (17:40 / km) +84m 14:32 / km

2 PM

walking 35:44 [2] 2.02 km (17:43 / km) +2m 17:38 / km

Wednesday Apr 5, 2017 #

8 AM

trail running 2:09:35 [3] 12.02 km (10:47 / km) +102m 10:21 / km

Tuesday Apr 4, 2017 #

8 AM

kayaking 11:55 [3] 0.98 km (12:10 / km) +5m 11:52 / km

Ocean kayaking! Turned out that it was a little more windy and wavy than it looked from the house. The swells were fun but the wind kept blowing water in our faces....maybe earlier in the day would be better.
9 AM

snorkeling 25:43 [3] 0.37 km (1:09:30 / km)

Dixie Beach - lots of fish out by the rocks....always impressed by the number of different fish. The mask didn't fit right and I had to hold the snorkel to keep it out of the water but the fins worked well, what happens when one uses what's available at the rental house.
Strange that the gps track was so weird...I went directly W from the start, not sure why it had that loop to the SE...hmmm, maybe because it doesn't track well under water?
4 PM

walking 1:17:10 [2] 5.19 km (14:52 / km) +55m 14:07 / km

Walked up the stream bed following the barking deer. Surprised them a couple of times, they disappear fast but don't go far.

Monday Apr 3, 2017 #

Note
(rest day)

Sunday Apr 2, 2017 #

10 AM

trail running 1:18:59 [3] 7.0 km (11:17 / km) +96m 10:33 / km

Ke Nani Kai along the coast - a varied run, sand, trail, rocks, bushy, dirt road. A nice breeze to keep me cool.

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