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Training Log Archive: LKohn

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  walking3 8:14:30 14.52(34:03) 23.37(21:10) 585
  strength/stretching7 5:45:00
  trail running3 3:24:50 13.21(15:31) 21.25(9:38) 216
  ice skating3 3:17:24 14.63(13:29) 23.55(8:23) 310
  orienteering3 2:19:03 7.34(18:56) 11.82(11:46) 205
  Nordic Trak2 2:01:22 0.48 0.76 1
  treadmill arrrrgh...2 35:00
  biking1 20:00
  Total23 25:57:09 50.18 80.75 1317
  [1-5]23 25:36:22

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Tuesday Jan 31, 2017 #

3 PM

strength/stretching 1:00:00 [3]

Sunday Jan 29, 2017 #

12 PM

walking 3:11:54 [1] 9.68 km (19:49 / km) +124m 18:38 / km

Rick's part.

walking 2:39:54 intensity: (14:36 @0) + (1:08:41 @1) + (50:59 @2) + (25:37 @3) + (1 @4) 8.17 km (19:34 / km) +176m 17:40 / km
ahr:91 max:121

Cumming Nature center - checking out the trails for a ski O ...they need some freezing temps.

Friday Jan 27, 2017 #

4 PM

treadmill arrrrgh... warm up/down 15:00 [3]

Thursday Jan 26, 2017 #

4 PM

strength/stretching 45:00 [3]

Wednesday Jan 25, 2017 #

3 PM

trail running 53:10 intensity: (43 @1) + (2:44 @2) + (38:05 @3) + (11:38 @4) 5.85 km (9:05 / km)
ahr:116 max:128

Island Cottage - takes a lot of loops to cover any distance. Lots of deer and turkey tracks.

walking warm up/down 6:45 intensity: (4:37 @1) + (1:56 @2) + (12 @3) 0.19 km (35:09 / km) +1m 34:16 / km
ahr:87 max:111

Tuesday Jan 24, 2017 #

treadmill arrrrgh... warm up/down 20:00 [2]

3 PM

strength/stretching 40:00 [3]

Sunday Jan 22, 2017 #

2 PM

trail running 55:34 intensity: (1:22 @1) + (9:24 @2) + (38:14 @3) + (6:34 @4) 5.36 km (10:22 / km)
ahr:112 max:128

Island Cottage Woods - wet woods but at least the fog is gone.

Saturday Jan 21, 2017 #

12 PM

trail running 1:36:06 [1] 10.04 km (9:34 / km) +216m 8:39 / km

Friday Jan 20, 2017 #

4 PM

strength/stretching 1:00:00 [3]

Monday Jan 16, 2017 #

11 AM

walking 2:15:57 [2] 5.32 km (25:33 / km) +284m 20:10 / km

Black Mountain with Paul

Sunday Jan 15, 2017 #

9 AM

orienteering 1:21:10 intensity: (3:53 @2) + (38:36 @3) + (38:41 @4) 6.47 km (12:32 / km) +135m 11:21 / km
ahr:120 max:136

Saturday Jan 14, 2017 #

11 AM

orienteering race 28:56 intensity: (27 @2) + (11:37 @3) + (16:52 @4) 2.52 km (11:29 / km) +20m 11:03 / km
ahr:123 max:136

GNC - started my watch late.

Friday Jan 13, 2017 #

3 PM

orienteering race 28:57 intensity: (1:00 @2) + (15:51 @3) + (11:38 @4) + (28 @5) 2.83 km (10:14 / km) +50m 9:24 / km
ahr:120 max:139

GNC

Tuesday Jan 10, 2017 #

strength/stretching 20:00 [3]

Note
(injured)

broken wrist!!!!
2 PM

biking 20:00 [3]

did a legs/L arm only workout...rode the bike for the rest of the workout.

Monday Jan 9, 2017 #

Note
(injured)

Spent the day getting x-rays and a cast after being clipped by Finnegan while skating yesterday. Luckily the fall didn't disturb the plate that I already have from a sledding accident a few years ago. I only had a crack on part of the tibia not covered by the plate...only 6 weeks...good thing we are going to GA for the GNC this coming weekend.

Sunday Jan 8, 2017 #

12 PM

ice skating 1:06:56 intensity: (6:11 @0) + (46:36 @1) + (14:09 @2) 5.87 km (11:24 / km) +108m 10:27 / km
ahr:84 max:102

Durand with Lindsay, Rick and Finnegan. 2-3" of snow on the ice but very skatable. Stayed more in the S part of the pond to avoid the wind.

Saturday Jan 7, 2017 #

10 AM

ice skating 1:05:47 [3] 6.86 km (9:35 / km) +74m 9:06 / km

Durand - colder than yesterday but the ice was smoother. Helped that the sun was out and that we stayed in the more sheltered part of the pond. Wrote my name in the center, came out better than I expected.

Friday Jan 6, 2017 #

2 PM

ice skating 1:04:41 intensity: (9:55 @1) + (47:53 @2) + (6:53 @3) 10.82 km (5:59 / km) +128m 5:39 / km
ahr:97 max:114

Durand - pond was nicely frozen, had a few bumps but was very skatable.

Thursday Jan 5, 2017 #

4 PM

Nordic Trak 1:00:00 [3]

Wednesday Jan 4, 2017 #

4 PM

strength/stretching 1:00:00 [3]

woo-hoo...got in 3 workouts in one week.

Tuesday Jan 3, 2017 #

4 PM

Nordic Trak 1:01:22 intensity: (16:50 @1) + (44:32 @2) 0.76 km (1:20:13 / km) +1m 1:19:42 / km
ahr:90 max:99

tracking my heart rate....distance is really zero.

Monday Jan 2, 2017 #

3 PM

strength/stretching 1:00:00 [3]

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