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Training Log Archive: LKohn

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  walking9 16:06:09 31.21 50.22 5500
  orienteering16 9:54:57 29.68(20:03) 47.76(12:27) 55938 /44c86%
  strength/stretching6 6:00:00
  gardening1 1:45:00
  trail running1 53:17 3.94(13:32) 6.34(8:24)
  kiting/paragliding1 8:56 1.77(5:04) 2.84(3:09) 495
  Total34 34:48:19 66.59 107.16 655438 /44c86%

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Sunday Mar 31, 2019 #

2 PM

strength/stretching 1:00:00 [3]

Saturday Mar 30, 2019 #

Note
(rest day)

What! Another rest day??!?!! Did some painting at Lindsay's.

Friday Mar 29, 2019 #

strength/stretching 1:00:00 [3]

Thursday Mar 28, 2019 #

Note
(rest day)

traveling home!

Wednesday Mar 27, 2019 #

Note
(rest day)

Shopping, Biltmore Estate Winery for a tasting...very busy day!
12 PM

walking 27:53 [2] 1.85 km (15:04 / km) +17m 14:25 / km

Black Mountain, NC - walking with Joyce.

Tuesday Mar 26, 2019 #

10 AM

orienteering 2:12:57 [2] 7.85 km (16:56 / km) +80m 16:07 / km

Street "O" put on by WNCOC...loved the gps tag to verify the control.

Monday Mar 25, 2019 #

10 AM

walking 3:03:36 [2] 8.76 km (20:57 / km) +414m 16:57 / km

Sunday Mar 24, 2019 #

9 AM

orienteering warm up/down 5:56 intensity: (1:33 @1) + (1:37 @2) + (2:46 @3) 0.4 km (14:59 / km)
ahr:91 max:109

10 AM

orienteering race 58:42 intensity: (16 @2) + (5:27 @3) + (32:23 @4) + (20:36 @5) 4.66 km (12:36 / km) +193m 10:27 / km
ahr:128 max:141


OCIN_FP2019_Kiser_Hollow_Sunday_Classic_5 Brown B - Splits

Saturday Mar 23, 2019 #


OCIN_FP2019_Carter_Caves_Saturday_Classic_5_BrownB - Splits

Friday Mar 22, 2019 #

11 AM

walking 50:03 [2] 3.22 km (15:32 / km) +135m 12:51 / km

Red River Geologic Park, KY - amazing rock formations with an incredible drive along the river.
2 PM

orienteering race (middle) 57:51 intensity: (11 @1) + (40 @2) + (8:35 @3) + (19:58 @4) + (28:27 @5) 4.97 km (11:39 / km) +131m 10:18 / km
ahr:128 max:139


OCIN_FP2019_Camp_McKee_Friday_Middle_7 Green B - Splits

Tuesday Mar 19, 2019 #

1 PM

strength/stretching 1:00:00 [3]

Monday Mar 18, 2019 #

11 AM

walking 39:47 [2] 2.72 km (14:37 / km) +1m 14:36 / km

Beach walk with Finnegan and Rick. Water is up some but there is still lots of sand.
12 PM

gardening 1:45:00 [2]

First time working in the garden this season...spent most of the time cleaning out the dead stuff from fall, the rest of the time digging up the snow drop and blue bell bulbs before they have a chance to bloom and reseed the entire garden. I think I am winning this war! Haven't seen the critter who has been living under house...maybe the cats and Finnegan have scared it off.

Sunday Mar 17, 2019 #

3 PM

trail running 53:17 intensity: (1 @1) + (33 @2) + (24:32 @3) + (28:11 @4) 6.34 km (8:24 / km)
ahr:115 max:124

Island Cottage Woods - back home, getting in a run before everything melts and turns to mud. Woods look good and are starting to come alive.

Saturday Mar 16, 2019 #

4 PM

strength/stretching 1:00:00 [3]

Friday Mar 15, 2019 #

Note
(rest day)

Thursday Mar 14, 2019 #

3 PM

strength/stretching 1:00:00 [3]

Wednesday Mar 13, 2019 #

10 AM

orienteering 36:46 [1] 1.67 km (22:03 / km) +1m 21:59 / km

Tuesday Mar 12, 2019 #

3 PM

strength/stretching 1:00:00 [3]

Monday Mar 11, 2019 #

walking 1:00:00 [2]

Travel day heading home! Lots of airport walking and a LOT of stairs. Trip took 26 hours from door to door...luckily the weather was good for the drive home from Toronto without any traffic.

Sunday Mar 10, 2019 #

9 AM

walking 3:12:16 [4] 12.28 km (15:39 / km) +2689m 7:28 / km

Madeira - Vereda do Areeiro - #1 hike on Madeira, very spectacular! Unbelievable vistas, very steep rock, lots of steps, extreme beauty! Started with a very windy downhill, leveled out in the middle thanks to the tunnels. The gps track is really a mess due to the tunnels. Lots of other hikers.

Saturday Mar 9, 2019 #

1 PM

kiting/paragliding 8:56 [1] 2.84 km (3:09 / km) +495m 1:41 / km

Madeira Paragliding - we decided to give it a try. Awesome to be able to sail off the cliff and float around. Unfortunately, it also caused motion sickness so I felt quite nauseous by the time I got down. Still lots of fun!

Friday Mar 8, 2019 #

8 AM

walking 3:04:21 intensity: (1:02:20 @2) + (2:02:01 @3) 11.23 km (16:25 / km) +987m 11:24 / km

Madeira - Vereda das 25 Fontes Started with a very windy walk down the road to the cafe...much less windy the rest of the way. Got back to the cafe in time for a great lunch then took the shuttle for the 2k back to where we parked.

Thursday Mar 7, 2019 #

3 PM

walking 1:36:00 [3] 3.39 km (28:18 / km) +468m 16:45 / km

Madeira - hiked up a very steep path, kind of like climbing steps all the way. Unfortunately, when we got to the lookout point the mist had rolled in so we didn't get a view...it was still worth the hike.

Wednesday Mar 6, 2019 #

12 PM

walking 2:12:13 [2] 6.76 km (19:33 / km) +789m 12:21 / km

Madeira, Funchal - arrived this morning and did a little driving to check out the area. Went to the Botanical garden, took the cable car to the top of the mt., had lunch, walked around town a bit, took the cable car down...unbelievable! Then had the white knuckleest ride to the house we're renting...narrow roads, very steep hills...doesn't get any more exciting than this!

Tuesday Mar 5, 2019 #

10 AM

orienteering warm up/down 15:15 intensity: (10 @1) + (8:07 @2) + (6:58 @3) 1.56 km (9:46 / km)
ahr:96 max:114

11 AM

orienteering race (long) 49:18 intensity: (21 @2) + (6:07 @3) + (38:19 @4) + (4:31 @5) *** 4.72 km (10:26 / km) +43m 9:59 / km
ahr:121 max:136 spiked:10/11c

POM - Quiaios - Hardly a long...only 3.7k but it turned out to be long enough...I was tired! This ends 10 O races, 4 training sessions and 2 model events, all packed into 13 days. I can use a couple of rest days in Madeira!

Monday Mar 4, 2019 #

1 PM

orienteering warm up/down 8:33 intensity: (6 @1) + (1:03 @2) + (7:24 @3) 1.0 km (8:32 / km) +1m 8:30 / km
ahr:98 max:113

2 PM

orienteering race (middle) 45:04 intensity: (25 @2) + (8:24 @3) + (33:51 @4) + (2:24 @5) 3.98 km (11:19 / km) +13m 11:08 / km
ahr:120 max:137

POM - Quiaios

Sunday Mar 3, 2019 #

11 AM

orienteering warm up/down 25:23 intensity: (2:06 @1) + (14:59 @2) + (8:18 @3) 2.28 km (11:07 / km) +1m 11:06 / km
ahr:90 max:112

12 PM

orienteering race (middle) 41:20 intensity: (1 @1) + (49 @2) + (17:47 @3) + (22:17 @4) + (26 @5) *** 3.64 km (11:21 / km) +6m 11:15 / km
ahr:116 max:135 spiked:9/11c

POM - Quiaios - good run, beautiful day. Ended up with a train for the last half of the course...tried to dodge them but the legs were too short. I did manage to get ahead from 8-9 but then Greda caught and passed me going to 11, stayed close in the chute but couldn't catch her....fun "O".

Saturday Mar 2, 2019 #

11 AM

orienteering warm up/down 14:23 intensity: (9:05 @2) + (5:18 @3) 1.38 km (10:27 / km) +5m 10:16 / km
ahr:90 max:103

12 PM

orienteering race (middle) 33:35 intensity: (5 @1) + (24 @2) + (15:24 @3) + (15:05 @4) + (2:37 @5) *** 2.8 km (12:00 / km) +45m 11:06 / km
ahr:118 max:132 spiked:10/12c

POM - Palheirao - slow start through the thick area (1-6) then faster with controls very visible.
9 PM

orienteering race (night sprint) 18:43 intensity: (1 @1) + (23 @2) + (16:15 @3) + (2:04 @4) *** 1.94 km (9:39 / km) +37m 8:48 / km
ahr:109 max:125 spiked:9/10c

POM Night Sprint - Buarcos Figueira Da Foz - Tough uphill start but then a lot of downhill. Missed a left turn going to 5 and ended up at 9 but recovered quickly...lost about 2 minutes. Very fun area.

Friday Mar 1, 2019 #

Event: Portugal O Meeting
 
4 PM

orienteering race (sprint) 35:00 intensity: (11 @1) + (2:35 @2) + (30:28 @3) + (1:46 @4) 3.94 km (8:53 / km) +2m 8:51 / km
ahr:104 max:120

6 PM

orienteering (model event) 16:11 intensity: (10:16 @1) + (5:55 @2) 0.97 km (16:39 / km) +1m 16:34 / km
ahr:77 max:90

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