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Training Log Archive: LKohn

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  ice skating5 4:53:55 18.26 29.38 250
  strength/stretching4 4:16:36
  trail running4 4:02:38 14.19(17:06) 22.83(10:38) 80
  X country skiing3 3:52:01 14.82(15:39) 23.86(9:44) 181
  biking1 2:14:57 18.73(7:12) 30.14(4:29) 1
  orienteering1 1:58:06 3.76(31:25) 6.05(19:31) 67
  shoveling2 1:14:25 0.38 0.62 1
  snowshoeing1 1:00:00 1.99(30:11) 3.2(18:45)
  walking2 54:29 1.47(36:58) 2.37(22:58) 2
  Nordic Trak1 34:17 0.39(1:28:25) 0.62(54:56)
  Total24 25:01:24 73.99 119.07 582
  [1-5]24 24:17:01

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Tuesday Jan 29, 2019 #

Note

Spending 5 days working for All Hands & Hearts doing “Mucking out” of storm damaged houses. The only drawback is having to wear a respirator because of all the mold.

Monday Jan 28, 2019 #

10 AM

walking 27:15 intensity: (15:34 @0) + (7:19 @1) + (3:22 @2) + (1:00 @3) 1.03 km (26:34 / km) +1m 26:26 / km
ahr:65 max:103

11 AM

walking 27:14 intensity: (10:26 @0) + (13:44 @1) + (3:04 @2) 1.35 km (20:14 / km) +1m 20:09 / km
ahr:65 max:77

1 PM

biking 2:14:57 intensity: (1:40 @0) + (19:31 @1) + (1:14:09 @2) + (39:37 @3) 30.14 km (4:29 / km) +1m 4:29 / km
ahr:89 max:107

Conservation Park - Got to see more of the park...didn't take a map with us and ended up doing a few extra loops.

Sunday Jan 27, 2019 #

3 PM

trail running 1:10:12 intensity: (6 @1) + (50 @2) + (14:03 @3) + (50:50 @4) + (4:23 @5) 9.52 km (7:23 / km) +2m 7:22 / km
ahr:121 max:134

Conservation State Park, Laguna, FL - actually a totally flat dirt road with some muddy spots. Lots of greenery but only a few birds. We did see lots of evidence of wild boar and a few deer tracks.

Friday Jan 25, 2019 #

3 PM

strength/stretching 1:00:00 [3]

Thursday Jan 24, 2019 #

Note
(rest day)

Wednesday Jan 23, 2019 #

12 PM

trail running 1:19:14 intensity: (1 @1) + (40:24 @2) + (36:51 @3) + (1:58 @4) 4.62 km (17:08 / km) +1m 17:07 / km
ahr:97 max:120

Island Cottage Woods - doing a little exploring in the S part...not pretty. I decided to wear running shoes rather than snowshoes. Even though the snow was deep it was easier than I expected, hadn’t melted as much as I thought. Helped that it was 40 degrees.

Tuesday Jan 22, 2019 #

3 PM

X country skiing 1:06:02 intensity: (1:03 @2) + (32:16 @3) + (32:02 @4) + (41 @5) 7.65 km (8:38 / km) +85m 8:11 / km
ahr:115 max:131

Durand - great skiing although there aren't as many rolled tracks as there have been in past years...maybe the groomer will do more if the snow holds.

Monday Jan 21, 2019 #

11 AM

shoveling 24:25 [3] 0.62 km (39:34 / km) +1m 39:15 / km

Not as much to clear as yesterday but we needed to get it down as much as we could before the rain comes in on Wed.

Sunday Jan 20, 2019 #

10 AM

shoveling 50:00 [3]

Even with the neighbor's help with his snow blower it still took a lot of shoveling to clear the driveway and walk...a bruiser of a storm!
11 AM

snowshoeing 1:00:00 [3] 3.2 km (18:45 / km)

Island Cottage Woods - tough going breaking trail in 12"-18" of snow. Mostly powder but starting to settle.

Saturday Jan 19, 2019 #

11 AM

strength/stretching 1:00:00 [3]

Friday Jan 18, 2019 #

2 PM

X country skiing 1:09:48 intensity: (1:02 @1) + (2:54 @2) + (51:55 @3) + (13:57 @4) 8.6 km (8:07 / km) +47m 7:54 / km
ahr:108 max:124

Thursday Jan 17, 2019 #

2 PM

ice skating 17:14 intensity: (11:39 @1) + (5:35 @2) 1.63 km (10:34 / km) +2m 10:30 / km
ahr:79 max:91

3 PM

ice skating 1:01:05 intensity: (1:58 @1) + (46:34 @2) + (12:33 @3) 9.08 km (6:44 / km) +150m 6:13 / km
ahr:90 max:101

Wednesday Jan 16, 2019 #

3 PM

strength/stretching 1:00:00 [3]

Tuesday Jan 15, 2019 #

11 AM

ice skating 1:02:08 intensity: (7:25 @1) + (46:02 @2) + (8:41 @3) 9.64 km (6:27 / km) +96m 6:08 / km
ahr:87 max:100

Durand Eastman Park - great ice for 75% of the pond, the rest was skatable but pretty bumpy. Mostly caught a break from the wind although heading directly south in the middle was a bit brisk....doesn't get any better than this!

Monday Jan 14, 2019 #

Note
(rest day)

Sunday Jan 13, 2019 #

11 AM

X country skiing 1:36:11 intensity: (6:09 @1) + (18:12 @2) + (53:25 @3) + (18:25 @4) 7.61 km (12:39 / km) +49m 12:15 / km
ahr:103 max:126

Mendon Ponds - not great snow cover but better than nothing. Put out the last 2 control tags for the winter training.

Saturday Jan 12, 2019 #

3 PM

ice skating 1:03:28 [3] 9.03 km (7:02 / km) +2m 7:01 / km

Island Cottage Pond - skating with Rick, Lindsay, Christopher and Finnegan.
Beautiful ice, got a visit from the state police...someone called in that there were skaters on the pond...really???
C • Police? 2

Friday Jan 11, 2019 #

ice skating 1:30:00 [2]

Morrisville with Mark and Quinn...Quinn is really getting the idea.

Monday Jan 7, 2019 #

Note
(rest day)

R & R with Quinn & Natalie...right! Going dark til Saturday.

Sunday Jan 6, 2019 #

11 AM

trail running warm up/down 15:12 intensity: (7:41 @0) + (7:21 @1) + (10 @2) 0.19 km (1:21:17 / km)
ahr:67 max:82

trail running 47:51 intensity: (3 @0) + (13 @1) + (3:48 @2) + (40:42 @3) + (3:05 @4) 4.84 km (9:53 / km) +77m 9:09 / km
ahr:106 max:122

Saturday Jan 5, 2019 #

Note
(rest day)

Friday Jan 4, 2019 #

1 PM

orienteering 1:58:06 intensity: (7:08 @0) + (1:03:22 @1) + (35:21 @2) + (12:15 @3) 6.05 km (19:31 / km) +67m 18:30 / km
ahr:79 max:106

Cumming Nature Center - doing some map checking...no snow but the ground was somewhat frozen.

Thursday Jan 3, 2019 #

3 PM

trail running 30:09 intensity: (14 @1) + (39 @2) + (10:17 @3) + (18:59 @4) 3.67 km (8:13 / km)
ahr:114 max:122

4 PM

Nordic Trak 34:17 intensity: (1:32 @2) + (31:25 @3) + (1:20 @4) 0.62 km (54:56 / km)
ahr:103 max:122

ran back from the IC woods and did a stint on the NT.

Wednesday Jan 2, 2019 #

2 PM

strength/stretching 1:16:36 intensity: (1:51 @0) + (29:15 @1) + (36:32 @2) + (5:33 @3) + (3:25 @4)
ahr:82 max:119

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