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Training Log Archive: LKohn

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  strength/stretching9 9:00:00
  trail running7 6:28:51 24.92(15:36) 40.1(9:42) 159
  Nordic Trak6 4:17:29 0.3 0.48 1
  orienteering1 3:21:47 4.54(44:25) 7.31(27:36) 202
  X country skiing1 1:19:40 4.68(17:02) 7.53(10:35) 139
  ice skating1 1:00:00
  walking2 47:36 0.08 0.13
  Total27 26:15:23 34.51 55.54 501
  [1-5]27 26:15:22

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Monday Dec 31, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Sunday Dec 30, 2018 #

2 PM

trail running 1:18:22 [3] 6.81 km (11:30 / km) +3m 11:29 / km

Island Cottage Woods - tried to talk myself out of going out but managed to get out the door. Spent some time in the S part looking for viable trails...didn't really find any. Saw lots of bunny and deer tracks but no bunnies or deer. My HR monitor didn't work and my geo track is a little funky, may be time for a new garmin...or maybe just new batteries????

Saturday Dec 29, 2018 #

2 PM

Nordic Trak 45:00 [3]

Friday Dec 28, 2018 #

3 PM

strength/stretching 1:00:00 [3]

Thursday Dec 27, 2018 #

10 AM

orienteering 3:21:47 intensity: (1:39:40 @1) + (1:05:06 @2) + (36:28 @3) + (33 @4) 7.31 km (27:36 / km) +202m 24:15 / km
ahr:83 max:116

Mendon Ponds - setting out controls for a semi-permanent course. Had to adjust the time and distance to subtract the part on the road...forgot to stop my watch.

Wednesday Dec 26, 2018 #

2 PM

trail running 1:09:23 intensity: (11 @1) + (35 @2) + (44:50 @3) + (23:47 @4) 6.68 km (10:23 / km) +153m 9:19 / km
ahr:114 max:128

Durand - haven't been here in a long time...really enjoyed the woods.
3 PM

walking warm up/down 2:36 intensity: (2:13 @2) + (23 @3) 0.13 km (20:19 / km)
ahr:89 max:110

tracking my recovery heart rate

Sunday Dec 23, 2018 #

12 PM

ice skating 1:00:00 [2]

Skating with Natalie, Quinn, Mark, and Rick...lots of fun!
3 PM

walking 45:00 [2]

Island Cottage woods walk with Natalie, Quinn and Mark. Mark enlightened us all with his knowledge of trees.

Saturday Dec 22, 2018 #

2 PM

Nordic Trak 1:00:00 [3]

Friday Dec 21, 2018 #

4 PM

strength/stretching 1:00:00 [3]

Finally got 3 sessions in one week...life is good.

Thursday Dec 20, 2018 #

Note
(rest day)

Wednesday Dec 19, 2018 #

2 PM

trail running 53:14 intensity: (14 @1) + (32 @2) + (13:52 @3) + (38:36 @4) 5.86 km (9:05 / km) +1m 9:04 / km
ahr:116 max:125

Island Cottage Woods - beautiful day...calm, warm (50) and sunny...life is amazing!

Tuesday Dec 18, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Monday Dec 17, 2018 #

4 PM

Nordic Trak 46:00 [2]

Sunday Dec 16, 2018 #

3 PM

strength/stretching 1:00:00 [3]

Saturday Dec 15, 2018 #

Note
(rest day)

Friday Dec 14, 2018 #

2 PM

trail running 38:34 intensity: (4:34 @1) + (13:08 @2) + (20:52 @3) 4.05 km (9:32 / km)
ahr:91 max:104

Island Cottage Woods - didn't feel real fast but about half way through I remembered that I had taken a beta blocker earlier before my violin lesson. Haven't done that in a few years.

Thursday Dec 13, 2018 #

2 PM

strength/stretching 1:00:00 [3]

Wednesday Dec 12, 2018 #

2 PM

X country skiing 1:19:40 intensity: (1:30 @1) + (21:19 @2) + (52:28 @3) + (4:23 @4) 7.53 km (10:35 / km) +139m 9:42 / km
ahr:101 max:122

Hariette Hollister - just enough snow to be able to ski without being overly cautious.

Tuesday Dec 11, 2018 #

Note
(rest day)

Monday Dec 10, 2018 #

3 PM

strength/stretching 1:00:00 [3]

Sunday Dec 9, 2018 #

1 PM

trail running 39:46 [3] 5.03 km (7:54 / km) +2m 7:53 / km

Island Cottage Woods
2 PM

Nordic Trak 30:48 intensity: (3:44 @2) + (27:04 @3) 0.29 km (1:46:57 / km) +1m 1:45:07 / km
ahr:98 max:102

Saturday Dec 8, 2018 #

4 PM

Nordic Trak 1:00:00 [3]

Friday Dec 7, 2018 #

3 PM

strength/stretching 1:00:00 [3]

Wednesday Dec 5, 2018 #

12 PM

trail running 44:32 intensity: (1 @0) + (13 @1) + (29 @2) + (25:27 @3) + (18:22 @4) 5.17 km (8:37 / km)
ahr:114 max:123

Island Cottage Woods - ground is almost frozen and the crunchy snow gives good traction. Met a neighbor who was walking his dog...a rare sighting!
1 PM

Nordic Trak 15:41 [3] 0.19 km (1:21:16 / km)
ahr:101 max:105

Tuesday Dec 4, 2018 #

4 PM

strength/stretching 1:00:00 [3]

Monday Dec 3, 2018 #

3 PM

trail running 1:05:00 [3] 6.5 km (10:00 / km)

Island Cottage Woods - a bit muddy and slick on the walkways.

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