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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  walking10 17:29:28 28.22 45.41 1194
  trail running6 8:58:51 20.95 33.71 691
  gardening2 3:00:00
  strength/stretching3 2:45:00
  orienteering3 1:46:18 5.87(18:07) 9.44(11:16) 1016 /8c75%
  Total22 33:59:37 55.03 88.56 19866 /8c75%
  [1-5]22 33:59:29

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Friday Jun 30, 2017 #

Event: WOC 2017
 

Note

Spent 11-2:30 in quarantine with the team, made it to the finish in time to see Greg finish. Opening ceremony in the evening, very nice, followed by the IOF reception while the team went to dinner...busy day!

Thursday Jun 29, 2017 #

4 PM

trail running 30:00 [3]

Easy jog along the river from our apartment. No gps, left my watch in the charging station at the Helsinki airport...bummer. At least I get to pick it up on the way home.

Wednesday Jun 28, 2017 #

walking 2:00:00 [2]

Helsinki - 14 hour layover so we walked all over the city, hung out in the botanical garden, had a great dinner.

Monday Jun 26, 2017 #

6 PM

walking 1:06:41 [3] 4.57 km (14:36 / km) +294m 11:03 / km

Vik, Iceland - made the walk up the hill to see puffins but they were out to sea...got there at the wrong time of day. Was a wonderful walk up the cliffs with a great view of the surrounding area.

Sunday Jun 25, 2017 #

10 AM

orienteering race 36:45 [4] *** 3.2 km (11:29 / km) +37m 10:51 / km
spiked:6/8c

Easier running than yesterday but still tiring. I had a short circle on #6 and dithered about on the first control...other than that it was good. 1st place for 3-day total!
C • Woo Hoo!-) 1

walking warm up/down 5:32 [2] 0.36 km (15:17 / km) +33m 10:30 / km

Saturday Jun 24, 2017 #

11 AM

trail running warm up/down 4:18 intensity: (1:02 @1) + (56 @2) + (1:12 @3) + (43 @4) + (25 @5) 0.56 km (7:41 / km)
ahr:108 max:141

orienteering race 40:28 intensity: (8 @0) + (1:01 @1) + (2:27 @2) + (20:15 @3) + (16:37 @4) 3.21 km (12:37 / km) +47m 11:45 / km
ahr:117 max:133

Iceland - middle, very tough running, lots of hummock jumping and very gnarly green.

Friday Jun 23, 2017 #

Event: ICE-O 2017
 
12 PM

walking 55:19 [2] 2.32 km (23:49 / km)

Iceland! Walking to the grocery store, checked out the pool/gym along the way.
C • cool 3
3 PM

walking 1:07:08 [2] 3.34 km (20:05 / km) +73m 18:06 / km

Out for pastry!
6 PM

orienteering race 29:05 intensity: (1:22 @1) + (1:16 @2) + (7:38 @3) + (18:49 @4) ** 3.03 km (9:36 / km) +17m 9:20 / km
ahr:120 max:135

Iceland - wet and windy, managed to get to #2 before #1

Thursday Jun 22, 2017 #

Note

Travel day to Iceland. Got to our apt. at 1am local time....sun was just going down, hardly getting dark.

Wednesday Jun 21, 2017 #

4 PM

trail running 1:08:32 [4] 7.26 km (9:27 / km) +134m 8:39 / km

Durand - haven't been here in the summer much, trails need work, lots of black swallow wort...yuck!

Tuesday Jun 20, 2017 #

3 PM

strength/stretching 1:00:00 [3]

Saturday Jun 17, 2017 #

8 AM

walking 2:40:07 [3] 8.61 km (18:35 / km) +208m 16:35 / km

Dryer Road Park - MtBO - setting out controls

Friday Jun 16, 2017 #

2 PM

strength/stretching 45:00 [3]

Thursday Jun 15, 2017 #

12 PM

walking 4:08:56 [2] 9.59 km (25:58 / km) +172m 23:50 / km

Dryer Rd.

Wednesday Jun 14, 2017 #

4 PM

trail running 56:49 [4] 5.8 km (9:47 / km) +141m 8:44 / km

Durand - starting in the SW part of the map, don't usually start there because it's complicated to get there. Trails were quite overgrown and need some clearing...found nettles :^(

Tuesday Jun 13, 2017 #

1 PM

gardening 2:00:00 [2]

planting and digging....

Monday Jun 12, 2017 #

12 PM

strength/stretching 1:00:00 [3]

Saturday Jun 10, 2017 #

4 PM

walking 3:10:45 [3] 10.06 km (18:58 / km) +252m 16:51 / km

Monday Jun 5, 2017 #

11 AM

trail running 2:47:27 [3] 9.33 km (17:57 / km) +214m 16:06 / km

Dryer Rd. trails

trail running 2:27:01 [2] 7.03 km (20:55 / km) +174m 18:37 / km

Dryer Rd. Rick

Sunday Jun 4, 2017 #

4 PM

gardening 1:00:00 [2]

Dug out some of the bulbs that are under water in hopes that they will survive. I don't think the ones that are left will make it til next year. Got to wear my new rain boots, knee-highs with steel toes. Excellent for the job except for when I stood in one place for more than a couple of seconds and they got stuck in the mud...which wasn't really bad until I went to move and ended up sitting in a foot of water, what a mess! Luckily, it was warm enough that I was able to continue...was too lazy to bother with going in to change clothes and figured there was a good chance that it might happen again....but it didn't. Put all of the daffodil and iris bulbs in buckets, left the tops on so that they can continue to grow....am hoping for the best.
C • swimming in steel-toed boots? 2

Saturday Jun 3, 2017 #

7 AM

trail running 1:04:44 [2] 3.73 km (17:20 / km) +28m 16:43 / km

Mendon Ponds - setting controls.
2 PM

walking 45:00 [1] 6.55 km (6:52 / km) +162m 6:07 / km

Friday Jun 2, 2017 #

7 PM

walking 1:30:00 [3]

Mendon - setting controls

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