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Training Log Archive: LKohn

In the 31 days ending Jul 31, 2012:

activity

time

miles

walking

10:29:13

24.26

(25:56)

39.05

(16:07)

orienteering

9:12:00

29.56

(18:40)

47.58

(11:36)

165

94 /

112c

83%

trail running

5:19:09

21.55

(14:49)

34.68

(9:12)

gardening

2:00:00

strength/stretching

2:00:00

biking

1:02:32

10.77

(5:48)

17.34

(3:36)

road (gag) run

54:07

3.7

(14:38)

5.95

(9:05)

Total

30:57:01

89.85

144.6

165

94 /

112c

83%

[1-5]

25:11:45

4:04

0:00

» now

Tuesday Jul 31, 2012 #

3 PM

biking 45:27 [2] 14.43 km (3:09 / km)

the first ride of the season, managed to only get rained on for the last 2 miles. I took this route to get in the shade but it also gave me a little rain protection near the end.

Monday Jul 30, 2012 #

strength/stretching 1:00:00 [3]

not much zip today...must be I'm still jet lagged.

Sunday Jul 29, 2012 #

11 AM

trail running 1:09:22 [3] 8.78 km (7:54 / km)

Durand...nice to run in the shade with a breeze off the lake. I really felt good running, guess the rest really does help.

trail running warm up/down 5:03 [2] 0.36 km (14:06 / km)

Saturday Jul 28, 2012 #

3 PM

gardening 2:00:00 [2]

Lost my incentive to run...too hot and I needed to do some weeding in my garden....amazing how fast things grow.

Friday Jul 27, 2012 #

3 PM

strength/stretching 1:00:00 [3]

first day back to the gym after a month away...I'll need a massage tomorrow.

Thursday Jul 26, 2012 #

7 AM

road (gag) run 54:07 [3] 5.95 km (9:05 / km)

final run before heading stateside...certainly has been a great trip.

Wednesday Jul 25, 2012 #

Note
(rest day)

rest day...how did this happen again?!?!?!??

Tuesday Jul 24, 2012 #

5 PM

orienteering (sprint) 28:58 [3] *** 3.78 km (7:40 / km)
spiked:16/16c

visiting friends in Malmo and went to their Tuesday night training...one course, 30 sec. start intervals, epunch for start and finish, regular punching for all the controls...lots of fun.

Monday Jul 23, 2012 #

10 AM

trail running 56:13 [0] 7.88 km (7:08 / km)

biking 17:05 [0] 2.91 km (5:53 / km)

Sunday Jul 22, 2012 #

Note
(rest day)

Traveling from Strasbourgh to Copenhagen via Frankfurt and Hanover...yikes!

C • I know... 1

Saturday Jul 21, 2012 #

10 AM

orienteering 1:23:21 [0] 7.88 km (10:34 / km)

Friday Jul 20, 2012 #

Note
(rest day)

IOF General Assembly...guess another rest day was in order :^(

C • Anything special decided? 1

Thursday Jul 19, 2012 #

Note
(rest day)

Spectated at the Long Final today, very exciting!

Wednesday Jul 18, 2012 #

10 AM

walking warm up/down (walk to the start) 21:58 [2] 1.0 km (21:55 / km)

This was the most difficult, ridiculous walk to the start that I have ever seen. Once we left the road we went down a single track through rocky, steep, green that put everyone through unnecessary difficulty. Not very nice of the course setter.

orienteering race (long) 1:45:14 [3] ***** 6.72 km (15:39 / km)
spiked:7/14c

This was some of the most difficult orienteering that I have ever experienced. Between the long, treacherous walk to the start and the uphill run-in, both of which could have been avoided by moving both, it was really not a lot of fun. Several of the controls were really hard to find with a lot more vegetation than was really shown. Of course, in looking at the gps track I realize how messed up I really got. #2 was the worst...I was really disoriented...must have been the altitude...

Tuesday Jul 17, 2012 #

10 AM

orienteering race (middle) 37:27 [4] **** 2.7 km (13:52 / km)
spiked:8/10c

Tough terrain that was very rocky and uneven with some deadfall areas. I made one big mistake, going from 7 to 8 but reading my map from 8 to 9. Caught myself after 75 meters, good thing it was a short leg. I misread the trails going to 3 and did a circle around the control to the tune of 3 extra minutes, at least there was a road/house to catch me or it could have been worse.

C • Placement 1

Monday Jul 16, 2012 #

12 PM

orienteering race (middle) 53:20 [4] *** 3.85 km (13:51 / km)
spiked:8/11c

had bobbles on 3 controls, nothing huge but enough to cost about 5 minutes. #6 I took a route choice that went through about 75 meters of green...it didn't start out too bad but about half way it became more like dark green so that caused a little confusion since I was just trying to get through at that point, not a disaster, just slow. on the next control I left the trail too soon and came to a control in what I thought was a narrow reentrant so I turned W to locate my control...after not finding it I realized that the control I had found was in a pit and I needed to go E to my control. Once I figured that out I found the control without any trouble. The route to #9 was grueling, 20 contours (5m), when I got to the top I managed to turn E instead of W which cost me a minute. Overall a rather difficult run but I ended up only 6 seconds behind Beatrice so I felt pretty good about that.

Sunday Jul 15, 2012 #

9 AM

orienteering race (sprint) 20:19 [3] ** 2.62 km (7:45 / km)
spiked:16/17c

Interesting area but I couldn't bring myself to run faster...too early in the day.

Saturday Jul 14, 2012 #

Event: WOC 2012 - Lausanne SWITZERLAND

Note
(rest day)

Friday Jul 13, 2012 #

4 PM

orienteering (model event) 1:19:42 [3] 6.92 km (11:31 / km)

did a trip to one of the model maps...not pretty...lots of berry brush and logging deadfall.

Thursday Jul 12, 2012 #

orienteering race (long final) 51:51 [4] *** 3.9 km (13:18 / km) +165m 10:58 / km
spiked:13/15c

I felt that I could run through all but the steep uphill near the end. One mistake taking the wrong direction out of #10 which cost me about 2 minutes. Control #12 was the long leg, about 600 m but with 85m climb...yikes, put most of it all in that one leg. I had a hesitation on #10, stopped too soon on a similar feature about half way but since it was only a 150m leg it was significant. Overall a good run for me.

Wednesday Jul 11, 2012 #

10 AM

walking 3:22:01 [2] 11.78 km (17:09 / km)

Hiking to the top of the Smitten Hohe mountain that was up from town. Got rained on a couple of times but the sun came out in between and dried us out. Temps were very comfortable and we didn't really notice the altitude. We followed the disk golf course on the way down, a little steep to say the least.

Tuesday Jul 10, 2012 #

9 AM

walking 4:04:21 [2] 15.27 km (16:00 / km)

hiking from Zell am See...got rained on a little but otherwise it was very nice.

C • Kufstein, Austria 4

Monday Jul 9, 2012 #

2 PM

trail running 2:02:57 [0] 13.15 km (9:21 / km)

ran around the lake at Zell am See. Beautiful weather, we even managed to get in some trail running.

Friday Jul 6, 2012 #

1 PM

walking 2:40:53 [2] 11.0 km (14:38 / km)

Did a hike to see the lynx enclosure...didn't see any lynx but did have a very nice walk and great raspberry kuchen at the gasthaus.

Thursday Jul 5, 2012 #

orienteering race (long) 56:00 [3] 4.7 km (11:55 / km)

Had a few bobbles but got around fine...not sure where I ended up but should make the final.

Wednesday Jul 4, 2012 #

12 PM

orienteering 6 [0] 0.0 km (1:40:00 / km)

orienteering 8 [1] 0.0 km (2:13:20 / km)

Tuesday Jul 3, 2012 #

11 AM

trail running 1:05:34 [0] 4.51 km (14:33 / km)

Monday Jul 2, 2012 #

orienteering race (sprint) 18:34 [3] *** 2.3 km (8:04 / km)
spiked:15/16c

A final, felt really good running despite the rain although I feel I was being a little cautious because the cobblestones were a little slippery. I made one error, came to an alley that I was supposed to take but wasn't quite sure that it was the right one and it looked like it ended so I continued on, mistake. Ended up going an extra 100 yards...other than that I really couldn't find anyplace to drop off minutes. Ended up 41/80, 4:15 out of first...felt good about that.

C • Congrats! 1

Sunday Jul 1, 2012 #

Event: WMOC 2012

orienteering race (sprint) 17:00 [3] *** 2.2 km (7:44 / km)
spiked:11/13c

Nothing too challenging but lots of people. Made only one slight overrun, 10 seconds...another route choice that cost maybe 30sec, and one 20 sec. hesitation that ended up being worth it since I changed my route choice that would have cost me 30-60 sec....it was a good day.

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