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Training Log Archive: LKohn

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  trail running4 5:05:40 17.37(17:36) 27.96(10:56)
  kayaking2 2:30:00
  walking4 1:20:29 3.86(20:52) 6.21(12:58)
  Total7 8:56:09 21.23 34.17
  [1-5]6 8:03:23

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SuMoTuWeThFrSa

Saturday Apr 7, 2012 #

1 PM

trail running 2:05:43 intensity: (37:07 @1) + (43:57 @2) + (41:50 @3) + (2:49 @4) 8.89 km (14:09 / km)
ahr:102 max:155

vetting controls at Mendon...a lot of stop and go.

Friday Apr 6, 2012 #

Note
(rest day)

a day with Natalie...didn't make it to the gym...must be jet lag.

Thursday Apr 5, 2012 #

Note
(rest day)

travel day...must be time to start tapering :^)

Wednesday Apr 4, 2012 #

8 AM

trail running 1:15:06 intensity: (3:25 @1) + (18:36 @2) + (51:08 @3) + (1:57 @4) 7.87 km (9:33 / km)
ahr:115 max:133

our last run before heading home...felt kind of tired but then I'm not used to the early run and I still find the soft sand on the beach tougher than going uphill.

walking warm up/down 5:17 intensity: (2:08 @1) + (2:30 @2) + (22 @3) + (17 @4) 0.23 km (22:35 / km)
ahr:99 max:133

Tuesday Apr 3, 2012 #

5 PM

walking 52:46 [0] 4.37 km (12:05 / km)

needed to take it easy today so we walked then enjoyed the sunset at Dixie Beach.

Monday Apr 2, 2012 #

9 AM

kayaking 1:00:00 [2]

some wind but not as bad as the 1st time we were out...went out to the edge of the reef and took our mask/snorkel so that one of us could look for fish while the other kept an eye out for sharks...yikes! Lots of fish, 3 turtles, no sharks! Love the water colors.
5 PM

trail running 40:02 intensity: (5:06 @1) + (18:48 @2) + (16:08 @3) 4.62 km (8:40 / km)
ahr:107 max:126

over on the west end of the island...not so steep but much more humid...came back along the beach...I really don't like running on the beach...stopped early since I was really beat. Saw a bunch of turkeys and found out that there is a neighborhood peacock who was a pet but was turned loose...the turkeys did look wild though.

walking warm up/down 17:53 intensity: (11:12 @1) + (6:41 @2) 1.34 km (13:18 / km)
ahr:85 max:112

beautiful surf, 2 surfers, beach is unbelieveable...have I mentioned the colors???

Sunday Apr 1, 2012 #

9 AM

kayaking 1:30:00 [2]

no wind to start so we went out to the edge of the reef and drifted downwind...saw 3 turtles...breeze picked up when we turned around to return but it wasn't bad.
4 PM

trail running 1:04:49 intensity: (5:15 @1) + (26:12 @2) + (26:51 @3) + (6:31 @4) 6.58 km (9:51 / km)
ahr:112 max:134

last run on this end of the island...definitely feeling stronger going up...no knee problems even on the down.

walking warm up/down 4:33 intensity: (3:42 @1) + (5 @2) + (46 @3) 0.26 km (17:34 / km)
ahr:89 max:113

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