Training Log Archive: LKohnIn the 31 days ending Aug 31, 2012:
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Friday Aug 31, 2012 #
Note
(rest day)
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| From Cliff jumping |
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| From Cliff jumping |
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| From Cliff jumping |
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| From Cliff jumping |
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| From Cliff jumping |
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| From Cliff jumping |
Thursday Aug 30, 2012 #
11 AM
trail running 1:05:51 7.92 km (8:19 / km)
ahr:119 max:136
Blue Mountain...Rick decided to drive farther up the road to shorten the road part...cut off 5 min. each way.
orienteering 9:23 0.68 km (13:53 / km)
ahr:95 max:144
Wednesday Aug 29, 2012 #
3 PM
trail running 57:57 [3] 7.01 km (8:16 / km)
Jones Creek...Wolf Trail to Hawk Trail...our usual. Not quite ready to go longer.
Tuesday Aug 28, 2012 #
3 PM
trail running 43:29 [3] 4.86 km (8:56 / km)
short, easy run...I'm not quite recovered from Sat. but now I've earned myself a trip to the hot tub...woo-hoo!
Monday Aug 27, 2012 #
10 AM
biking 1:17:51 29.09 km (2:41 / km)
easy bike trip, legs felt pretty good but still sore, need a little more rest.
Sunday Aug 26, 2012 #
5 PM
walking 1:00:00 [2]
went for a walk around the island to get rid of some of the quad soreness...didn't really work but was a pleasant enough walk.
Saturday Aug 25, 2012 #
10 AM
orienteering race (ROGAINE) 7:41:06 ** 30.11 km (15:19 / km)
spiked:17/18c
Laurentian ROGAINE...435 pooint (out of 700), good enough for 9th overall, 1st Veterans. Very hot, sweaty but nice woods and a good map !:25000 w.2.5m contours...and no bugs, poison ivy or ticks! Good time.
We had one bit of confusion where the trails were confusing going #21 to #26 then overshot #29 relocated but missed it on the first pass then doubled back and found it. Most of the placements were fairly easy although the 1:25 scale was tough to get used to. I did pace count on the initial road run and figured that one tick on my compass was 200 paces, found that to be quite reliable.
We had one bit of confusion where the trails were confusing going #21 to #26 then overshot #29 relocated but missed it on the first pass then doubled back and found it. Most of the placements were fairly easy although the 1:25 scale was tough to get used to. I did pace count on the initial road run and figured that one tick on my compass was 200 paces, found that to be quite reliable.
Friday Aug 24, 2012 #
cliff jumping 1 [5]
Thursday Aug 23, 2012 #
10 AM
trail running 1:03:41 7.09 km (8:59 / km)
ahr:118 max:139
Jones Creek...supposed to be tapering but then I guess that an hour run before an 8 hour rogaine is kind of like tapering. Rest day tomorrow, travel to Montreal, nice hotel, dinner out...life is good.
Wednesday Aug 22, 2012 #
11 AM
kayaking 50:00 [2]
(rest day)
nice easy paddle around the Island...needed a rest.
Tuesday Aug 21, 2012 #
10 AM
trail running 1:37:28 10.01 km (9:44 / km)
ahr:118 max:135
Marble Rock Trails...I think my legs were still tired from kayaking yesterday. I guess I hadn't realized how much I use my legs, even if it is a more isometric exercise. Once I got warmed up I felt pretty good. Today was the first time we had done both loops, usually the S loop is enough. The trail is very rough in spots...lots of roots and rocks...makes it hard to keep up a faster pace.
Monday Aug 20, 2012 #
9 AM
kayaking 5:18:49 [2] 32.06 km (9:57 / km)
A great day to be out on the water, light breeze, smooth water, light boat traffic. Although this was a long trip the stop for lunch at The Ivy made it worth it....my shoulders are really tired.
Sunday Aug 19, 2012 #
11 AM
trail running 57:37 7.02 km (8:12 / km)
ahr:131 max:167
Jones Creek...felt much better today. I'm thinking that I just hadn't recovered enough from the 90 min. run at Charleston Lake and the 47k bike ride the day after that to be able to handle the Friday attempted run. I wore my HR strap today but it did the thing that it sometimes does of going high during the first 15 minutes...usually after that it settles into a more normal range...not today. I am sure that my HR did get up that high and certainly didn't stay that high for so long.
Saturday Aug 18, 2012 #
10 AM
kayaking 2:00:00 [2]
Lake of the Isles...went out past the turn off to the Rift...decided not to take it and just go back along the opposite shore. Relatively calm with a gentle breeze until near the end when all the other boats started showing up...timed it just right to avoid most of the traffic.
Friday Aug 17, 2012 #
1 PM
trail running (/walking) 45:21 [2] 4.15 km (10:55 / km)
Started out ok then totally crashed at about 1.5k...tried walking for a bit but then decided to walk back to the car before I got too far along the loop. Ate 2 peaches, a handful of nuts and a Mrs. Werther's before I felt ok. Guess I wasn't quite recovered from yesterday's bike ride.
Thursday Aug 16, 2012 #
3 PM
biking 2:11:29 47.33 km (2:47 / km)
Somehow we seem to end up doing more than we had planned...stopped to talk to Rod and Deb before heading home.
Wednesday Aug 15, 2012 #
12 PM
trail running 1:31:44 10.04 km (9:08 / km)
ahr:125 max:148
Charleston Lake...lots of people...did the loop clockwise and actually think I do better than the other way. Stopped at the bridge for a swim.
walking warm up/down 5:03 [2] 0.24 km (21:24 / km)
ahr:91 max:97
Tuesday Aug 14, 2012 #
11 AM
kayaking 1:38:23 [2] 9.14 km (10:46 / km)
low wind day, perfect for a kayak trip.
Monday Aug 13, 2012 #
3 PM
trail running 52:58 6.81 km (7:47 / km)
ahr:117 max:135
Grenadier Island...don't really like to run here except that the water is really warm and a swim feels sooo good.
Saturday Aug 11, 2012 #
11 AM
trail running 1:16:00 [3] 9.4 km (8:05 / km)
Blue Mountain...first time in quite a while. Lots of puddles with frogs since it's rained a lot over the last few days. The rain, however, was a little too late for the black berries that are all dried up from not having any rain in June and July :^(
Friday Aug 10, 2012 #
12 PM
biking 2:14:46 [3] 47.45 km (2:50 / km)
dodged the rain and had a very nice ride although a bit longer than we had originally planned...must have been the stop at DQ for a hot fudge sundae that took so long.
Thursday Aug 9, 2012 #
11 AM
trail running 1:00:54 [3] 7.05 km (8:38 / km)
Jones Creek trails, west end start. Started out slowly since it had been raining all morning but found the footing pretty good...picked it up on the way back when the rain started again...perfect temperature for running.
Wednesday Aug 8, 2012 #
1 PM
kayaking 1:50:02 [2] 10.85 km (10:09 / km)
Around Tar Island, not much wind or boat traffic, good day to be out on the water.
Tuesday Aug 7, 2012 #
2 PM
biking 1:21:08 [2] 25.94 km (3:08 / km)
beautiful day for a ride, a little windy on the first half but nice heading back.
Monday Aug 6, 2012 #
3 PM
kayaking 24:35 [2] 1.82 km (13:29 / km)
trail running 1:01:46 [3] 5.77 km (10:43 / km)
kayak, run, kayak...what fun. We got off the beaten trail on the run...love the woods here, open w/lots of cliffs, reentrants, rocks...would make a great middle terrain...and theres' a big gravel pit in the middle that has lots of complexity.
kayaking 25:46 [2] 2.2 km (11:41 / km)
Sunday Aug 5, 2012 #
walking (woods) 1:30:00 [2] 4.0 km (22:30 / km)
Saturday Aug 4, 2012 #
8 AM
kayaking 1:38:36 [2] 9.34 km (10:33 / km)
decided to get out on the river before the wind, heat and other boats...beautiful day!
Friday Aug 3, 2012 #
4 PM
trail running 1:45:00 [3] 11.0 km (9:33 / km)
Jones Creek...love this area, some hills but not long ones, lots of pine needles for soft running...well marked trails except when one doesn't notice the post and misses the turn and ends up on the loop going the wrong way and have to go back and end up running twice the distance intended...luckily Rick had a better memory for the trail system than I did otherwise it would have been a lot longer...need to study the trail map more before going out.
Thursday Aug 2, 2012 #
Note
(rest day)
After yesterday's run I needed a day off...plus it was a travel day to the cottage...and we'll be here for at least a month...life is good.
Wednesday Aug 1, 2012 #
2 PM
strength/stretching 1:00:00 [3]
last workout at the gym for a while...cottage, here we come!