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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  orienteering5 11:21:20 25.64(26:35) 41.26(16:31)
  strength/stretching11 10:15:00
  trail running4 3:50:33 16.17(14:15) 26.03(8:51)
  walking1 3:19:49 3.09(1:04:39) 4.97(40:10)
  biking4 2:35:48 37.44(4:10) 60.26(2:35)
  Total23 31:22:30 82.34 132.51

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Wednesday Jul 31, 2013 #

Note
(sick)

going dark for a couple of days, recurrance of diverticulitis, hurts to run, the painful part is that I can't eat anything but bland food...yum, white bread!
C • sympathies 1

Sunday Jul 28, 2013 #

strength/stretching 1:00:00 [3]

Saturday Jul 27, 2013 #

3 PM

orienteering 1:00:17 [4] 6.25 km (9:39 / km)

Mendon Ponds - picked up controls after the Adventure Race. ..a lot more strenuous running with all those controls and stands.

Friday Jul 26, 2013 #

strength/stretching 15:00 [2]

not time to go to the gym...Natalie's visiting so I just did the stretch/shoulder strengthening at home.

Thursday Jul 25, 2013 #

5 PM

trail running 1:08:32 [3] 8.19 km (8:22 / km)

Durand...did some trails that we either have never done or that we haven't done in a long while and got in 10 hills...fun!

Wednesday Jul 24, 2013 #

Note

see Tuesday...

Tuesday Jul 23, 2013 #

Note

busy, busy busy....didn't even get to swim today but the black raspberry jam turned out great and the doors that I'm refinishing look terrific.

Monday Jul 22, 2013 #

5 PM

strength/stretching 1:00:00 [3]

Sunday Jul 21, 2013 #

11 AM

trail running 52:27 intensity: (3 @1) + (3 @2) + (34:52 @3) + (15:19 @4) + (2:10 @5) 5.97 km (8:47 / km)
ahr:122 max:155

Durand...temps finally down, nice breeze so no bugs!

Saturday Jul 20, 2013 #

Note
(rest day)

got into refinishing doors then couldn't muster the energy to do anything else...did manage a swim, water's still warm...woo-hoo!

Friday Jul 19, 2013 #

4 PM

strength/stretching 1:00:00 [3]

biking 25:00 [3] 8.5 km (2:56 / km)

biking to the Y, uphill into the wind...woo-hoo!
5 PM

biking 25:00 [3] 8.5 km (2:56 / km)

biking home from the Y...down hill with the wind....yahoo!

Thursday Jul 18, 2013 #

Note

inconvenient workout day...although I did swim 5 times....skipped club training for fear of the horse flies, they are bad ass mean biters.

Wednesday Jul 17, 2013 #

4 PM

biking 47:15 [3] 17.45 km (2:42 / km)

rode to the Y, worked out, rode home, took my 4th swim of the day in the lake which is very warm...life is really good!

strength/stretching 1:00:00 [3]

Tuesday Jul 16, 2013 #

Note
(rest day)

Monday Jul 15, 2013 #

9 AM

orienteering 2:58:55 intensity: (2:30:07 @1) + (26:18 @2) + (2:30 @3) 8.16 km (21:56 / km)
ahr:77 max:107

Genesee Country Village, going major mosquito action and warm temps...not going back for a few days since it's going to be hot all week.
2 PM

strength/stretching 1:00:00 [3]

Sunday Jul 14, 2013 #

11 AM

orienteering 5:15:00 [3] *** 13.8 km (22:50 / km)

Conneticut Hill ROGAINE...picked up controls. Garmin died shortly after we started.

Saturday Jul 13, 2013 #

Note
(rest day)

Friday Jul 12, 2013 #

4 PM

strength/stretching 1:00:00 [3]

Thursday Jul 11, 2013 #

Event: ROC - Genesee Valley Park Trail Challenge
 
6 PM

orienteering 59:30 [4] ** 8.19 km (7:16 / km)

Genesee Valley Park - Trail Challenge...no excuse to stop or even slow down...yikes! At least it was cooler and less humid and there was birthday cake at the finish...life is great!

8K TC - Splits

Wednesday Jul 10, 2013 #

9 AM

walking 3:19:49 [2] 4.97 km (40:10 / km)

Mapping Genesee Country Village Nature Center...lots of mosquitos.
3 PM

strength/stretching 1:00:00 [3]

Tuesday Jul 9, 2013 #

4 PM

biking 58:33 [3] 25.81 km (2:16 / km)

Cool breeze off the lake and no thunder showers! Went for a swim after, nothing like clean water that's just the right temp to be refreshing.

Monday Jul 8, 2013 #

4 PM

strength/stretching 1:00:00 [3]

Sunday Jul 7, 2013 #

Note
(rest day)

Saturday Jul 6, 2013 #

11 AM

trail running 1:04:33 [3] 6.01 km (10:44 / km)

Durand...some of the more remote, less used trails...saw 3 baby fox playing on the trail, haven't seen fox around here in years. Still humid and buggy.

Friday Jul 5, 2013 #

4 PM

strength/stretching 1:00:00 [3]

Thursday Jul 4, 2013 #

9 AM

trail running 45:01 intensity: (37 @1) + (3:25 @2) + (27:45 @3) + (12:53 @4) + (21 @5) 5.86 km (7:41 / km)
ahr:124 max:147

Short run around the neighborhood...didn't linger in the woods...

Tuesday Jul 2, 2013 #

7 PM

orienteering 1:07:38 [3] 4.86 km (13:55 / km)

Irondequoit Bay West...lots of hills, really sweaty, lots of mosquitos, great training on courses from 2011...3 short loops. I ended up doing most of one and 3 controls of a second....couldn't get the feel of the map and since it's a bike park the trails were very confusing but the hills were such that it was best to stay on the trails since they avoided really steep climbs.

Monday Jul 1, 2013 #

3 PM

strength/stretching 1:00:00 [3]

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