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Training Log Archive: LKohn

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  orienteering7 10:47:25 24.08(26:53) 38.75(16:43) 1039
  walking3 5:22:23 19.71(16:21) 31.72(10:10) 1560
  strength/stretching3 3:00:00
  gardening2 2:20:00
  trail running1 58:18 4.16(14:02) 6.69(8:43) 108
  biking1 25:58 2.2(11:48) 3.54(7:20) 5
  Total17 22:54:04 50.14 80.69 2712

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Sunday Jun 30, 2019 #

Event: 5 Days of Italy
 
4 PM

orienteering race (sprint) 30:59 intensity: (7 @1) + (12 @2) + (7:10 @3) + (17:35 @4) + (5:55 @5) 3.58 km (8:40 / km) +25m 8:22 / km
ahr:122 max:142

One mistake but it was a big one resulting in missing #4....guess I was just going too fast!

Saturday Jun 29, 2019 #

9 AM

orienteering warm up/down 27:51 intensity: (2:39 @1) + (15:09 @2) + (10:03 @3) 1.81 km (15:21 / km) +127m 11:23 / km
ahr:91 max:106

10 AM

orienteering 34:08 intensity: (26 @2) + (17:20 @3) + (16:22 @4) 3.14 km (10:51 / km) +164m 8:36 / km
ahr:114 max:126

The organizers mixed up the 60's and 70's courses so the one I ran was reallllly easy...all trails with no technical difficulty. Disappointing.

Friday Jun 28, 2019 #

9 AM

walking 1:33:44 [3] 4.0 km (23:25 / km) +352m 16:16 / km

4 PM

orienteering 1:07:50 intensity: (12 @2) + (12:28 @3) + (48:14 @4) + (6:56 @5) **** 5.43 km (12:29 / km) +193m 10:36 / km
ahr:122 max:136

Lots of climb on a challenging course. Beautiful terrain.

Thursday Jun 27, 2019 #

Event: Orienteering Tyrol
 
10 AM

walking 1:17:22 [3] 1.81 km (42:50 / km) +49m 37:46 / km

4 PM

orienteering race (sprint) 22:04 [3] 2.78 km (7:57 / km) +27m 7:35 / km

Wednesday Jun 26, 2019 #

10 AM

walking 2:31:17 [3] 25.91 km (5:50 / km) +1159m 4:46 / km

Monday Jun 24, 2019 #

10 AM

biking 25:58 [3] 3.54 km (7:20 / km) +5m 7:17 / km

Wednesday Jun 19, 2019 #

10 AM

gardening 20:00 [3]

Last chance to get the gardens set before we leave to Hamilton tomorrow then off to Italy onSat...woo-hoo!

Tuesday Jun 18, 2019 #

1 PM

orienteering 1:47:38 [2] 5.8 km (18:34 / km) +86m 17:17 / km

Cumming Nature Center - setting out map hike markers.
C • You're soon heading to this side of the pond! 2

Friday Jun 14, 2019 #

2 PM

strength/stretching 1:00:00 [3]

Woo-hoo! 3 times in one week!
C • What do you do in these ses... 2

Wednesday Jun 12, 2019 #

1 PM

strength/stretching 1:00:00 [3]

Monday Jun 10, 2019 #

2 PM

trail running 58:18 intensity: (9 @1) + (26 @2) + (7:49 @3) + (44:33 @4) + (5:21 @5) 6.69 km (8:43 / km) +108m 8:04 / km
ahr:121 max:137

Durand - ran the old route to see how my time compares to a few years ago...pretty close!

Sunday Jun 9, 2019 #

strength/stretching 1:00:00 [3]

Monday Jun 3, 2019 #

12 PM

gardening 2:00:00 [3]

Sunday Jun 2, 2019 #

Note
(rest day)

Recovering from yesterday and heading home from the cottage.

Saturday Jun 1, 2019 #

10 AM

orienteering 5:56:55 [3] 16.2 km (22:02 / km) +417m 19:31 / km

Monopoly ROGAINE - North Country Orienteering w/Rick. We didn't pay much attention to the monopoly part...too much to think about and plan out beforehand. We just did it as a regular rogaine and went for the high numbers... had a great time. Hardly any bugs but then we used a lot of bug spray...not complaining.

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