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Training Log Archive: LKohn

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  trail running11 10:23:57 40.03(15:35) 64.42(9:41) 877
  kayaking7 9:24:40 30.62(18:27) 49.27(11:28) 70
  walking5 3:31:00 6.89(30:38) 11.09(19:02) 74
  biking3 2:12:28 30.06(4:24) 48.37(2:44) 252
  orienteering2 1:46:15 4.93(21:34) 7.93(13:24) 14012 /15c80%
  Total27 27:18:20 112.52(14:34) 181.08(9:03) 141312 /15c80%
  [1-5]27 24:32:56

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Friday Jun 29, 2018 #

11 AM

kayaking 1:01:37 intensity: (10:42 @0) + (50:55 @1) 5.08 km (12:08 / km) +14m 11:58 / km
ahr:80 max:88

Thursday Jun 28, 2018 #

3 PM

trail running 1:03:07 intensity: (4 @0) + (22 @1) + (45 @2) + (20:34 @3) + (40:19 @4) + (1:03 @5) 7.03 km (8:59 / km) +94m 8:25 / km
ahr:121 max:138

Club Island - saw the buck up on the ridge, big guy!
C • GPS 1

Wednesday Jun 27, 2018 #

Note
(rest day)

Tuesday Jun 26, 2018 #

10 AM

kayaking 1:41:08 [3] 9.86 km (10:15 / km) +1m 10:15 / km

Monday Jun 25, 2018 #

11 AM

trail running 1:33:00 [3] 10.85 km (8:34 / km)

Charleston Lake - didn't get there last year and haven't done the whole trail in a while because the bridge has been out. It's finally back in so it was a great run. I recorded it on my Garmin but when I got home I didn't have it...must have discarded it rather than saving...bummer....still was a great run.

Sunday Jun 24, 2018 #

Note
(rest day)

5 PM

walking 38:13 intensity: (32 @0) + (13:37 @1) + (22:51 @2) + (1:13 @3) 3.38 km (11:18 / km) +28m 10:51 / km
ahr:92 max:111

Club Island - walked around the island to get in some gentle exercise.

Friday Jun 22, 2018 #

1 PM

biking 24:31 intensity: (19 @0) + (2:50 @1) + (7:00 @2) + (14:07 @3) + (15 @4) 9.87 km (2:29 / km) +61m 2:25 / km
ahr:106 max:120

OK lunch...great ride.
2 PM

biking 53:21 intensity: (46 @0) + (7:04 @1) + (27:00 @2) + (15:21 @3) + (3:10 @4) 19.23 km (2:46 / km) +78m 2:43 / km
ahr:101 max:123

destination: lunch at The Ivy.

Thursday Jun 21, 2018 #

1 PM

kayaking 1:49:18 intensity: (42:18 @0) + (1:04:23 @1) + (2:37 @2) 8.7 km (12:34 / km) +22m 12:25 / km
ahr:73 max:94

Wednesday Jun 20, 2018 #

11 AM

trail running 1:45:01 intensity: (3:44 @1) + (15:50 @2) + (53:51 @3) + (31:36 @4) 11.08 km (9:29 / km) +183m 8:45 / km
ahr:113 max:131

Blue Mt. - took an extra loop and then came down through the cliffs rather than following the trail back down.

Tuesday Jun 19, 2018 #

1 PM

kayaking 2:15:47 [2] 13.51 km (10:03 / km) +3m 10:02 / km

Kayaked through the rift! Really took a lot of hard paddling to get through the last 50 meters or so since the current was really strong. Thought that we would be faster on the second half but turns out it was the same time despite the current. The wind was from the NE so that was a factor on the way back but I thought the current would have made more of a difference.

Monday Jun 18, 2018 #

Note
(rest day)

had to do laundry and shopping and go out to lunch in Gananoque...don't judge me.

Sunday Jun 17, 2018 #

10 AM

trail running warm up/down 10:16 intensity: (1:26 @1) + (3:47 @2) + (5:03 @3) 0.74 km (13:52 / km) +66m 9:36 / km
ahr:103 max:116

orienteering race 1:35:52 intensity: (13 @1) + (9:30 @2) + (51:05 @3) + (35:04 @4) *** 7.18 km (13:21 / km) +135m 12:12 / km
ahr:116 max:134 spiked:12/15c

Gatineau - hot day but lots of fun. Skipped #3 :^( I seem to be making a habit of this.

Long Adv2 - Splits

Friday Jun 15, 2018 #

2 PM

biking 54:36 intensity: (2:26 @0) + (9:34 @1) + (32:42 @2) + (9:54 @3) 19.27 km (2:50 / km) +113m 2:45 / km
ahr:97 max:117

First ride of the season...bike needs a little work.
3 PM

walking 21:30 intensity: (10:07 @0) + (11:23 @1) 1.41 km (15:17 / km) +15m 14:30 / km
ahr:76 max:87

Club Island - short loop walk with Finnegan.

Thursday Jun 14, 2018 #

3 PM

trail running 36:51 intensity: (19 @0) + (17 @1) + (1:14 @2) + (23:07 @3) + (11:54 @4) 3.85 km (9:35 / km) +32m 9:12 / km
ahr:116 max:134

Club Island with Finnegan, he goes much farther than I do.
4 PM

walking warm up/down 25:31 intensity: (6:00 @0) + (17:46 @1) + (1:17 @2) + (28 @3) 0.44 km (58:23 / km) +3m 56:27 / km
ahr:80 max:121

planting a few plants while I cooled off.

Wednesday Jun 13, 2018 #

Note
(rest day)

2 PM

walking 1:42:37 intensity: (46:12 @0) + (49:44 @1) + (6:41 @2) 4.45 km (23:04 / km) +15m 22:41 / km
ahr:77 max:101

Club Island walk to check out additional trail possibilities.

Tuesday Jun 12, 2018 #

11 AM

trail running 1:10:11 intensity: (1 @0) + (39 @1) + (4:10 @2) + (25:18 @3) + (39:55 @4) + (8 @5) 7.16 km (9:48 / km) +118m 9:03 / km
ahr:119 max:135

Jones Creek - the beavers have still got the trail cut off from the rest of the park. The trail is still one of my favorites.
12 PM

trail running warm up/down 6:09 intensity: (3:08 @1) + (2:32 @2) + (29 @3) 1.08 km (5:41 / km) +1m 5:39 / km
ahr:91 max:117

Monday Jun 11, 2018 #

10 AM

walking 23:09 [2] 1.41 km (16:22 / km) +13m 15:39 / km

Sunday Jun 10, 2018 #

1 PM

kayaking 32:13 intensity: (16:18 @0) + (15:55 @1) 1.88 km (17:07 / km) +4m 16:56 / km
ahr:71 max:85

Stopped to chat with Stu, nice guy, knows all about everyone on the island.
2 PM

trail running 54:03 intensity: (4:10 @1) + (29:31 @2) + (19:36 @3) + (46 @4) 4.23 km (12:47 / km) +100m 11:26 / km
ahr:102 max:123

Hill Island - kayaked over and back...sort of followed the trail but there's lots of deadfall and noone has done any grooming. Mostly it was just woods running.
3 PM

kayaking 30:01 intensity: (7:11 @0) + (20:43 @1) + (2:07 @2) 2.24 km (13:23 / km) +19m 12:51 / km
ahr:81 max:91

Met Lynn, they have the big boat over by the lighthouse cottage. Nice person, was impressed that we kayaked over to Hill Island...didn't tell her that we ran for 50 minutes while we were there.

Saturday Jun 9, 2018 #

5 PM

trail running 46:48 intensity: (7:02 @0) + (46 @1) + (13:55 @2) + (24:38 @3) + (27 @4) 4.75 km (9:51 / km) +58m 9:17 / km
ahr:103 max:121

Club Island with Finnegan - the big stop in the middle was caused by Finn chasing a fawn who went into the river...by the time I got down to the shore they were way out in the middle. Luckily, Christopher caught up to me and had his phone with him to call Lindsay. Then a boat came over from the other side and rescued the fawn, one of them dove over the side because it had gone under. Lindsay and Rick came along with the boat a few minutes later and plucked Finn out of the water. Good news, the fawn was still crying when they brought it back and dropped it off near where it went in the water. Always drama on the river!

Thursday Jun 7, 2018 #

12 PM

trail running 1:10:13 intensity: (30 @0) + (24 @1) + (3:59 @2) + (44:54 @3) + (20:26 @4) 6.62 km (10:36 / km) +153m 9:30 / km
ahr:115 max:131

Marble Rock Park - this is always a tough trail but we both love it.
1 PM

orienteering warm up/down 10:23 intensity: (46 @0) + (9:05 @1) + (32 @2) 0.75 km (13:53 / km) +5m 13:26 / km
ahr:82 max:103

Wednesday Jun 6, 2018 #

2 PM

kayaking 1:34:36 intensity: (13:42 @0) + (1:20:44 @1) + (10 @2) 8.0 km (11:49 / km) +7m 11:46 / km
ahr:75 max:91

Tuesday Jun 5, 2018 #

5 PM

trail running 1:08:18 intensity: (9 @0) + (29 @1) + (2:55 @2) + (47:06 @3) + (17:39 @4) 7.03 km (9:43 / km) +72m 9:14 / km
ahr:116 max:131

Island Cottage - double loops, nice to be back.

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