Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: LKohn

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m
strength/stretching	6	6:00:00	3728.23		6000.0
trail running	7	5:39:17	22.92	(14:48)	36.89	(9:12)	409
orienteering	3	3:58:46	8.96		14.42		271
walking	2	1:33:14	3.26	(28:37)	5.24	(17:47)	3
kayaking	1	1:32:19	5.94	(15:33)	9.56	(9:40)	8
biking	1	1:05:00	16.16	(4:01)	26.0	(2:30)
gardening	1	1:00:00
Total	21	20:48:36	3785.46		6092.11		691

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Sunday Oct 30, 2016 #

11 AM

trail running 1:03:37 [4] 6.99 km (9:06 / km) +140m 8:16 / km

Durand - haven't been to the park in a while, nice colors but lots of leaves covering the trails. There has been some trail work so some new routes. Felt more tired than usual at the start but felt pretty good by the half way mark.

Saturday Oct 29, 2016 #

Note
(rest day)

Road trip to Pittsburgh for a football game at Duquesne U to watch Blair catch 4 TD passes! Woo-hoo!

Friday Oct 28, 2016 #

3 PM

strength/stretching 1:00:00 [3]

Thursday Oct 27, 2016 #

12 PM

trail running 25:58 [3] 2.71 km (9:36 / km) +48m 8:49 / km

3 PM

trail running 1:01:00 [3] 6.01 km (10:09 / km) +71m 9:35 / km

Cummings Nature Center - visiting the new manager who is open to people going off trail!!! Woo-hoo!!! We did stay on trails today, all of which were covered with a couple of inches of wet snow, the first of the season!

Wednesday Oct 26, 2016 #

4 PM

trail running 46:14 [4] 4.47 km (10:21 / km) +1m 10:20 / km

Island Cottage Woods...was supposed to go to Durand but got delayed so I just ran from here. I stopped at a couple of the benches to do step ups since there are no hills on this run, not really much fun.

Monday Oct 24, 2016 #

3 PM

trail running 38:07 [3] 4.47 km (8:32 / km) +1m 8:31 / km

Island Cottage woods - very colorful, felt good to run since I haven't managed to get out in a week. Of course, since there are no hills it was quite easy running.

Sunday Oct 23, 2016 #

Event: ROC - Mendon Ponds Park Regular Event

Note

Mendon Ponds - did a little walking around with the the group I was instructing but had to leave early :^(

Saturday Oct 22, 2016 #

1 PM

strength/stretching 1:00:00 [3] 6000.0 km (1 / km)

Friday Oct 21, 2016 #

Note
(rest day)

Thursday Oct 20, 2016 #

3 PM

strength/stretching 1:00:00 [3]

Wednesday Oct 19, 2016 #

3 PM

gardening 1:00:00 [2]

Tuesday Oct 18, 2016 #

10 AM

walking 47:53 [2] 3.02 km (15:52 / km) +1m 15:50 / km

River walk with Martha before breakfast.

12 PM

walking 45:21 [2] 2.22 km (20:23 / km) +2m 20:17 / km

Walking with Finnegan...gave up on the leash walk and went to the beach so he could chase sticks.

Monday Oct 17, 2016 #

12 PM

trail running 49:03 [3] 5.4 km (9:05 / km) +1m 9:05 / km

Running with Finnegan...he really hasn't gotten into a steady pace as yet, gets too distracted by every little thing.

Friday Oct 14, 2016 #

Note

babysitting...grueling!

Wednesday Oct 12, 2016 #

3 PM

biking 1:05:00 [4] 26.0 km (2:30 / km)

Tuesday Oct 11, 2016 #

3 PM

strength/stretching 1:00:00 [3]

Sunday Oct 9, 2016 #

11 AM

orienteering (score course) 1:41:40 [4] 8.72 km (11:40 / km) +231m 10:18 / km

Camp Schoelkopf, Buffalo - haven't been here in a long time. Nice woods. Lots of trails to run but managed to avoid many of them. Missed control 15 the first time through but then went back to get it...of course that meant going back past #3 and #6....cost me a bit of distance.

Saturday Oct 8, 2016 #

Event: ROC - Mendon Ponds Park Regular Event

9 AM

orienteering 1:00:00 [2]

Mendon - walking with beginner group while instructing and then picking up controls.

Friday Oct 7, 2016 #

4 PM

strength/stretching 1:00:00 [3]

first day back in the gym after summer...will be sore tomorrow.

Wednesday Oct 5, 2016 #

11 AM

kayaking 1:32:19 [3] 9.56 km (9:40 / km) +8m 9:37 / km

Last kayak of the season, have to go home tomorrow :^(

Tuesday Oct 4, 2016 #

1 PM

trail running warm up/down 3:58 [2] 0.25 km (16:04 / km)

trail running 51:20 [4] 6.6 km (7:47 / km) +147m 7:00 / km

Wellsley Island Park Nature Center trails...haven't been there is a while but it's always a fun run. Did a workshop in Watertown for local teachers, might get some interest going.

Monday Oct 3, 2016 #

Note
(rest day)

Sunday Oct 2, 2016 #

11 AM

orienteering race 1:17:06 [4] 5.7 km (13:32 / km) +40m 13:04 / km

Montreal Quebec - did remember to start my watch but then must have bumped it and stopped it, didn't realize it until almost done...sigh. Good run, felt strong but then there were almost no hills...sigh.

Long Course 6 - Splits

Saturday Oct 1, 2016 #

Event: Quebec Orienteering Championship

Note
(rest day)

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