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Training Log Archive: LKohn

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  orienteering5 5:53:47 14.78(23:56) 23.79(14:52) 525
  X country skiing6 5:05:19 18.95(16:07) 30.5(10:01) 342
  strength/stretching4 4:00:00
  Nordic Trak2 1:30:00
  walking1 1:00:00
  ice skating1 46:26 4.37(10:38) 7.03(6:37) 7
  shoveling1 30:00
  trail running1 7:56 0.24(32:49) 0.39(20:24) 1
  Total21 18:53:28 38.34 61.71 875
  [1-5]21 18:32:17

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Wednesday Jan 31, 2018 #

2 PM

X country skiing 1:00:54 intensity: (14 @0) + (1:41 @1) + (25:09 @2) + (33:16 @3) + (34 @4) 5.26 km (11:34 / km) +52m 11:02 / km
ahr:106 max:123

Durand - nor enough snow for the groomer to get out but enough to double pole, skate, and a little classic...beautiful day.

Monday Jan 29, 2018 #

1 PM

ice skating 46:26 [2] 7.03 km (6:37 / km) +7m 6:35 / km

Saturday Jan 27, 2018 #

12 PM

orienteering 41:00 intensity: (1:22 @1) + (24:26 @2) + (14:55 @3) + (17 @4) 2.39 km (17:09 / km) +70m 14:58 / km
ahr:103 max:122

Mendon - picking up controls after the cancelled ski-O training day...50 degrees, I think this is our January thaw.

Friday Jan 26, 2018 #

2 PM

orienteering 1:45:07 intensity: (14:10 @0) + (37:27 @1) + (43:15 @2) + (8:54 @3) + (1:21 @4) 4.48 km (23:29 / km) +154m 20:02 / km
ahr:89 max:128

Mendon - setting out controls for tomorrow.

Thursday Jan 25, 2018 #

3 PM

X country skiing 36:12 intensity: (7 @0) + (25 @1) + (44 @2) + (32:54 @3) + (2:02 @4) 4.07 km (8:54 / km)
ahr:116 max:124

Island Cottage Woods - a rather tentative run given the temp and spots of ice. Thought about doing the south loop but despite it being 24 the little wet spot that needed to be crossed was not frozen solid so I had to be satisfied with doing the same loop twice.

Wednesday Jan 24, 2018 #

3 PM

strength/stretching 1:00:00 [3]

Monday Jan 22, 2018 #

strength/stretching 1:00:00 [3]

Sunday Jan 21, 2018 #

11 AM

X country skiing 46:29 intensity: (5:29 @0) + (18:31 @1) + (20:12 @2) + (2:17 @3) 4.19 km (11:06 / km) +51m 10:28 / km
ahr:89 max:111

Durand - sunny, warm, crappy snow, no energy, more rain coming...yuk!

Saturday Jan 20, 2018 #

1 PM

Nordic Trak 30:00 [2]

Can't manage to get going very fast cause then my book jiggles and I can't follow the words..oh well...

Friday Jan 19, 2018 #

2 PM

X country skiing 1:00:32 intensity: (25 @0) + (3:28 @1) + (15:40 @2) + (32:05 @3) + (8:54 @4) 6.89 km (8:47 / km) +104m 8:10 / km
ahr:109 max:130

Mendon - lovely conditions but only groomed in the north meadow.

Wednesday Jan 17, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Tuesday Jan 16, 2018 #

2 PM

X country skiing 52:27 intensity: (2 @0) + (6:18 @1) + (18:24 @2) + (20:14 @3) + (7:29 @4) 5.2 km (10:06 / km) +104m 9:11 / km
ahr:104 max:133

Durand - Back up north where even though it's cold, there is plenty of snow for skiing.

Monday Jan 15, 2018 #

2 PM

walking 1:00:00 [2]

Strolled around Savanah after a lovely lunch at a very nice restaurant....had sweet potato lobster soup, whaat a treat!

Sunday Jan 14, 2018 #

8 AM

trail running warm up/down 7:56 intensity: (44 @0) + (4:50 @1) + (2:08 @2) + (14 @3) 0.39 km (20:24 / km) +1m 20:08 / km
ahr:85 max:111

9 AM

orienteering race 1:15:35 intensity: (29:18 @3) + (46:17 @4) 5.79 km (13:04 / km) +67m 12:21 / km
ahr:124 max:135

Started my watch late, estimated the distance & time...very cold, ran with gloves, jacket and boff...fingers still got really cold...brrrr!

GreenY Sunday - Splits

Saturday Jan 13, 2018 #

12 PM

orienteering race 1:20:49 intensity: (30 @2) + (20:28 @3) + (59:51 @4) 6.9 km (11:43 / km) +139m 10:38 / km
ahr:125 max:137


GreenY Saturday - Splits

Friday Jan 12, 2018 #

Event: Georgia O-Fest 2018
 
1 PM

orienteering 51:16 intensity: (30 @1) + (51 @2) + (17:39 @3) + (30:57 @4) + (1:19 @5) 4.24 km (12:06 / km) +95m 10:53 / km
ahr:124 max:139


Green Middle distance - Splits

Tuesday Jan 9, 2018 #

2 PM

X country skiing 48:45 [2] 4.89 km (9:58 / km) +31m 9:40 / km

Durand - not much energy today, wrong poles, icy rutted track...life doesn't get any better than this!

Monday Jan 8, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Saturday Jan 6, 2018 #

3 PM

Nordic Trak 1:00:00 [2]

It was a cold day in Rochester but the little bit of sun was enough to warm up the shed a little.

Friday Jan 5, 2018 #

11 AM

shoveling 30:00 [2]

Still sick but had to get outside...nice storm!

Monday Jan 1, 2018 #

Note
(sick)

Bad cold, borderline brochitis...laying low until the cough abates. It’s hard to miss so much good skiiing.

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