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Training Log Archive: LKohn

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  walking14 23:51:40 53.35(26:50) 85.86(16:40) 3424
  orienteering16 16:56:15 37.48(27:07) 60.31(16:51) 69512 /24c50%
  kayaking3 5:18:14 15.15(21:00) 24.39(13:03) 47
  biking2 4:40:34 31.66(8:52) 50.95(5:30) 386
  trail running2 1:12:38 5.03(14:26) 8.1(8:58) 65
  Total36 51:59:21 142.67(21:52) 229.61(13:35) 461712 /24c50%
  [1-5]35 48:39:43

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Friday Aug 31, 2018 #

3 PM

kayaking 1:02:03 intensity: (2:29 @0) + (54:48 @1) + (4:46 @2) 6.01 km (10:20 / km) +12m 10:14 / km
ahr:82 max:100

Club Island - beautiful day to be out on the river. Not much new, only a new boathouse going up on the opposite shore. Loons are around and Rick caught a giant bass just before we left.

Thursday Aug 30, 2018 #

4 PM

trail running 1:04:55 intensity: (5 @0) + (33 @1) + (2:42 @2) + (49:45 @3) + (11:50 @4) 7.16 km (9:04 / km) +65m 8:40 / km
ahr:114 max:128

Club Island - we're back! Found that our neighbor has created ATV roads to the other end of the island...a little more invasive than our trail but only intersects at a couple of points.

Monday Aug 27, 2018 #

1 PM

orienteering 4:15:51 [2] 10.01 km (25:33 / km) +65m 24:45 / km

Sunday Aug 26, 2018 #

Note
(rest day)

Saturday Aug 25, 2018 #

Note

travel day!

Friday Aug 24, 2018 #

10 AM

orienteering warm up/down 8:28 intensity: (4 @0) + (1:33 @1) + (3:49 @2) + (2:44 @3) + (18 @4) 0.57 km (14:53 / km) +23m 12:23 / km
ahr:101 max:121

11 AM

orienteering race (middle) 31:25 intensity: (12 @1) + (1:08 @2) + (11:05 @3) + (18:41 @4) + (19 @5) 2.42 km (13:00 / km) +3m 12:55 / km
ahr:121 max:139

2 PM

orienteering (picking up controls) 1:02:16 intensity: (2:23 @0) + (21:32 @1) + (30:52 @2) + (7:16 @3) + (13 @4) 3.24 km (19:14 / km) +12m 18:53 / km
ahr:93 max:120


COC Middle - C-6b - Splits

Thursday Aug 23, 2018 #

11 AM

orienteering warm up/down 6:49 intensity: (8 @0) + (1:28 @1) + (1:30 @2) + (3:43 @3) 0.47 km (14:32 / km) +14m 12:39 / km
ahr:102 max:119

12 PM

orienteering race (long) 1:10:06 intensity: (13 @1) + (2:03 @2) + (30:02 @3) + (37:48 @4) 5.59 km (12:32 / km) +69m 11:48 / km
ahr:120 max:133


COC Long - C-6b - Splits

Wednesday Aug 22, 2018 #

9 AM

walking 2:29:49 [2] 7.67 km (19:32 / km) +112m 18:12 / km

Miles Canyon, Whitehorse, AK - beautiful easy hike. Amazing views, beautiful crystal clear water.
2 PM

walking 1:59:36 [2] 5.76 km (20:45 / km) +52m 19:51 / km

Whitehorse Game Preserve - took lots of pictures, moose, mountain goats, mule deer, caribou, elk, awesome!

Tuesday Aug 21, 2018 #

9 AM

trail running warm up/down 7:43 intensity: (17 @1) + (37 @2) + (6:49 @3) 0.94 km (8:10 / km)
ahr:109 max:115

10 AM

orienteering race (sprint) 21:50 intensity: (8 @1) + (1:07 @2) + (8:20 @3) + (11:17 @4) + (58 @5) 2.41 km (9:02 / km) +14m 8:47 / km
ahr:120 max:135

2 PM

orienteering 39:12 intensity: (5 @0) + (19 @1) + (3:49 @2) + (10:31 @3) + (24:28 @4) 3.55 km (11:02 / km) +7m 10:56 / km
ahr:119 max:131


NAOC Sprint - C-4b - Splits

Monday Aug 20, 2018 #

10 AM

orienteering race (short relay) 20:05 intensity: (7 @0) + (12 @1) + (21 @2) + (3:14 @3) + (15:21 @4) + (50 @5) ** 2.2 km (9:08 / km) +11m 8:54 / km
ahr:124 max:137 spiked:6/8c

Whitehorse, AK - 3rd leg on the relay with Lindsay & Rick. Made a couple of minor misses but wouldn't have made any difference in placing.

Relay - Sport 3 - Splits

Sunday Aug 19, 2018 #

11 AM

orienteering warm up/down 8:06 intensity: (16 @1) + (4:20 @2) + (3:30 @3) 0.87 km (9:17 / km) +24m 8:09 / km
ahr:104 max:113

12 PM

orienteering race (middle) 47:48 intensity: (22 @1) + (9:02 @2) + (23:23 @3) + (14:03 @4) + (58 @5) **** 2.95 km (16:11 / km) +34m 15:18 / km
ahr:115 max:139 spiked:6/8c

Whitehorse, AK - middle distance, very tough, no catching features, lots of little ups and down...very fun! Silver medal!

NAOC Middle & WRE - C-6b - Splits

Saturday Aug 18, 2018 #

11 AM

walking warm up/down 6:25 intensity: (1:45 @0) + (1:23 @1) + (3:17 @2) 0.46 km (13:50 / km)
ahr:84 max:99

orienteering race 1:15:16 intensity: (7 @0) + (20 @1) + (10:39 @2) + (26:41 @3) + (36:21 @4) + (1:08 @5) **** 5.7 km (13:12 / km) +74m 12:23 / km
ahr:115 max:137 8c

Whitehorse, AK - had a few bobbles out there, quite a bit of deep moss...good because I fell 3 times and the moss made for a soft landing.

NAOC Long & WRE - C-6b - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 
11 AM

orienteering 37:44 [2] 1.51 km (24:54 / km) +28m 22:48 / km

Whitehorse, AK - Model event, getting used to 1:7500.

Thursday Aug 16, 2018 #

Note
(rest day)

Traveled from Sitka to Whitehorse...let the games begin!

Wednesday Aug 15, 2018 #

10 AM

biking 3:02:04 [3] 30.68 km (5:56 / km) +324m 5:38 / km

Sitka, AK - biking to theFortress of the Bears...amazing place. They take in bear cubs who are orphaned and either raise them or arrange for them to be adopted by a suitable zoo. Made a few stops along the way to watch sea lions and jumping salmon.

Tuesday Aug 14, 2018 #

8 AM

kayaking 3:01:50 [2] 10.0 km (18:11 / km) +31m 17:54 / km

Tour out of Sitka, AK
1 PM

walking 2:46:42 [0] 7.72 km (21:36 / km) +454m 16:41 / km

Monday Aug 13, 2018 #

1 PM

walking 1:11:24 [2] 4.01 km (17:49 / km) +3m 17:45 / km

5 PM

walking 41 [2] 0.82 km (50 / km) +7m 48 / km

Sunday Aug 12, 2018 #

Note
(rest day)

Passed up a bike ride with Lindsay, Christopher & Rick...really needed to give my legs a rest.

Saturday Aug 11, 2018 #

12 PM

orienteering race 1:56:55 [4] 8.23 km (14:12 / km) +153m 13:00 / km

Mirror Lake, AK - red course, rather thick, lots of deep moss, was getting tired of picking up my feet.
3 PM

walking 34:38 [3] 1.96 km (17:42 / km) +20m 16:50 / km

Mirror Lake - AK - picking up controls.

Friday Aug 10, 2018 #

11 AM

walking 2:56:15 [3] 11.15 km (15:49 / km) +735m 11:53 / km

Hope Point Trail, Hope, AK - beautiful trail, lots of switchbacks. Sunny day with just enough wind to stay cool.

Thursday Aug 9, 2018 #

11 AM

walking 4:33:50 [3] 19.92 km (13:45 / km) +889m 11:14 / km

Lost Lake Trail, Seward, AK - Great hike with spectacular views.

Wednesday Aug 8, 2018 #

5 PM

walking 47:45 [2] 3.69 km (12:56 / km) +64m 11:54 / km

Exit Glacier, Seward, AK - a short hike up to the glacier viewing point. The recession was marked starting back in the 1800's...happening faster now.

Tuesday Aug 7, 2018 #

Note
(rest day)

Travel day, Anchorage to Seward! Hiking tomorrow.
7 PM

walking 36:36 [2] 2.0 km (18:16 / km) +14m 17:39 / km

Monday Aug 6, 2018 #

9 AM

biking 1:38:30 [3] 20.27 km (4:52 / km) +62m 4:47 / km

Costal Trail/Chester Trail, Anchorage - biking with Ann, saw 4 moose along the trail...stopped several times to clear fallen trees from the trail, was a windy night.

Sunday Aug 5, 2018 #

11 AM

orienteering 2:50:10 [2] 7.16 km (23:46 / km) +126m 21:51 / km

Mirrow Lake, AK - checking control points.

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia
 
1 PM

kayaking 1:14:21 [3] 8.38 km (8:52 / km) +4m 8:51 / km

Elkutna Lake, AK - rented a double kayak for a couple of hours. Had the wind at our back going out...then it picked up...lots of fun!

Friday Aug 3, 2018 #

1 PM

walking 3:04:01 intensity: (23:47 @0) + (1:17:37 @1) + (49:20 @2) + (33:17 @3) 11.47 km (16:02 / km) +630m 12:35 / km
ahr:89 max:116

Crow Pass - south of Anchorage...beautiful day with lots of sun.

Thursday Aug 2, 2018 #

3 PM

walking 1:04:13 [2] 4.02 km (15:59 / km) +34m 15:20 / km

Anchorage - walking the bike path in Earthquake park...reading the story of the 1964 earthquake that devastated the area....after having lunch at the Fire Island Rustic Bakery and buying some goodies. Went to the fish hatchery that Dan (our host) designed, very impressive.

Wednesday Aug 1, 2018 #

2 PM

walking 1:39:45 intensity: (1:56 @0) + (40:41 @1) + (21:54 @2) + (23:06 @3) + (12:08 @4) 5.21 km (19:09 / km) +410m 13:45 / km
ahr:97 max:128

Flattop Mountain, Anchorage AK - great hike, kind of a scramble near the top without any single trail to follow. A bit cloudy, no view til we got part way down...maybe that was a good thing since it was quite steep in some places.
5 PM

orienteering 44:14 intensity: (29 @1) + (51 @2) + (30:17 @3) + (12:37 @4) 3.41 km (12:58 / km) +38m 12:17 / km
ahr:116 max:132

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