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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  walking15 27:36:41 54.42(30:27) 87.57(18:55) 7208
  biking2 4:14:25 20.67(12:18) 33.27(7:39) 370
  orienteering4 3:59:13 11.29(21:12) 18.17(13:10) 40927 /31c87%
  strength/stretching2 2:00:00
  Total22 37:50:19 86.38 139.01 798727 /31c87%
  [1-5]21 30:42:31

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Monday Apr 30, 2018 #

11 AM

walking 3:05:35 intensity: (1:04:05 @0) + (1:41:35 @1) + (18:55 @2) + (45 @3) + (6 @4) + (9 @5) 6.32 km (29:22 / km) +153m 26:12 / km
ahr:79 max:145

2 PM

walking 24:17 intensity: (3 @0) + (13:41 @1) + (10:09 @2) + (24 @3) 0.93 km (26:03 / km) +1m 25:55 / km
ahr:88 max:107

Sunday Apr 29, 2018 #

10 AM

orienteering race 59:57 intensity: (5 @1) + (3:19 @2) + (11:00 @3) + (42:12 @4) + (3:21 @5) *** 4.44 km (13:30 / km) +146m 11:35 / km
ahr:124 max:136 spiked:8/9c

Mt. Tom - Troll Cup
Rainy day, cold, not my favorite weather but still lots of fun.

BrownY2 - Splits

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs
 
10 AM

orienteering race 53:21 intensity: (24 @1) + (39 @2) + (5:51 @3) + (40:59 @4) + (5:28 @5) *** 4.02 km (13:16 / km) +143m 11:16 / km
ahr:126 max:138 spiked:9/10c

Mt Tom -great day! Lindsay's & my birthdays! No better way to celebrate.

BrownY1 Day 1 - Splits

Tuesday Apr 24, 2018 #

Note

4 days of fun with Quinn & Natalie starting now!

Monday Apr 23, 2018 #

12 PM

walking 2:20:31 [2] 5.3 km (26:31 / km) +99m 24:15 / km

2 PM

walking 1:22:35 [2] 2.9 km (28:26 / km) +47m 26:19 / km

Sunday Apr 22, 2018 #

Event: ROC - Mendon Ponds Park
 
9 AM

orienteering warm up/down 9:47 [3] 1.04 km (9:23 / km) +24m 8:25 / km

West Point - to start

orienteering race 1:04:32 intensity: (2:44 @2) + (13:58 @3) + (45:03 @4) + (2:47 @5) *** 5.06 km (12:45 / km) +69m 11:56 / km
ahr:123 max:138 spiked:10/12c

West Point - great day!

Day 2 - Lake Welch - Brown - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet
 
1 PM

walking 1:23:43 [0] 3.8 km (22:03 / km) +12m 21:42 / km

orienteering 51:36 [2] 3.6 km (14:21 / km) +27m 13:50 / km


Day 1 - Lake Frederick - Brown - Splits

Friday Apr 20, 2018 #

Note

tapering for WP!

Wednesday Apr 18, 2018 #

2 PM

walking 3:18:45 [0] 9.12 km (21:47 / km) +84m 20:50 / km

Letchworth

Saturday Apr 14, 2018 #

9 AM

walking 26:50 intensity: (6:52 @0) + (18:03 @1) + (1:55 @2) 1.01 km (26:36 / km) +1m 26:28 / km
ahr:80 max:95

Cobbs Hill Park - putting out controls for beginner workshop...majorly windy and cold!

Friday Apr 13, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Wednesday Apr 11, 2018 #

strength/stretching 1:00:00 [3]

Tuesday Apr 10, 2018 #

3 PM

walking 2:50:07 intensity: (27:40 @0) + (1:19:33 @1) + (59:38 @2) + (3:16 @3) 7.24 km (23:30 / km) +118m 21:44 / km
ahr:86 max:111

Mendon Ponds - great day to go for a walk.

Monday Apr 9, 2018 #

Note
(rest day)

Lazy day!

Sunday Apr 8, 2018 #

Note

Travel day!

Saturday Apr 7, 2018 #

Note
(rest day)

Driving to Vegas today, flying home tomorrow.

Friday Apr 6, 2018 #

10 AM

walking 12:14 intensity: (17 @0) + (11:57 @1) 0.93 km (13:10 / km) +2m 13:02 / km
ahr:81 max:86

Zion - walking from the car to the shuttle stop...waited 45 minutes to get on the shuttle.
12 PM

walking 3:37:30 intensity: (33 @0) + (1:40:44 @1) + (1:15:38 @2) + (35:24 @3) + (5:11 @4) 13.44 km (16:11 / km) +2037m 9:12 / km
ahr:93 max:126

Zion National Park, Angel's Landing. Yeah! I hiked the last .5 miles with Christopher and we made it without a problem. Lots of chain handrails to keep us from falling to our death. 15 years ago when I tried to do it by myself (Rick wanted no part of it) I bailed out after 15 minutes...too scary. This time I concentrated on the trail and didn't look down the 1500' drop. Even Christopher was impressed.
C • Good job! 3

Thursday Apr 5, 2018 #

2 PM

walking 2:31:54 intensity: (20:32 @0) + (2:02:38 @1) + (8:44 @2) 15.42 km (9:51 / km) +4016m 4:17 / km
ahr:81 max:98

Zion National Park - did the Narrows river wak, rented the boots, neopreme socks and gortex pants...didn't keep my feet dry but did keep them warm and made walking in the river very secure.

Wednesday Apr 4, 2018 #

11 AM

walking 1:10:41 [3] 3.87 km (18:17 / km) +196m 14:35 / km

Capitol Reef National Park - excellent walk though an incredible canyon. Lots of side slot canyons.
4 PM

walking 33:00 [2] 2.05 km (16:07 / km) +36m 14:49 / km

Bryce Canyon National Park - didn't stay long but had a great view of the canyon along the rim trail.

Tuesday Apr 3, 2018 #

10 AM

biking 2:31:32 intensity: (14:55 @0) + (39:31 @1) + (1:03:56 @2) + (31:29 @3) + (1:41 @4) 16.11 km (9:24 / km) +219m 8:48 / km
ahr:94 max:124

3 PM

walking 1:13:20 intensity: (37:22 @1) + (20:04 @2) + (15:23 @3) + (31 @4) 5.21 km (14:04 / km) +186m 11:56 / km
ahr:93 max:121

Monday Apr 2, 2018 #

10 AM

walking 3:05:39 [3] 10.03 km (18:31 / km) +220m 16:41 / km

Canyon Lands Natl. Park - Neck Spring Trail - great hike, lots of incredible views.

Sunday Apr 1, 2018 #

9 AM

biking 1:42:53 intensity: (10:23 @0) + (35:40 @1) + (38:36 @2) + (14:15 @3) + (3:59 @4) 17.16 km (6:00 / km) +151m 5:45 / km
ahr:92 max:130

Grand Canyon - Hopi Point ride. Partly along the rim and partly through the woods, lots of pine cones to run over.

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