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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LKohn

In the 7 days ending Nov 14:

activity # timemileskm+m
  gardening1 3:00:00
  walking2 2:04:32 3.98(31:16) 6.41(19:26) 13
  orienteering1 1:51:16 5.11(21:47) 8.22(13:32) 258
  trail running1 35:29 2.5(14:12) 4.02(8:50)
  biking1 33:02 7.25(4:34) 11.66(2:50) 13
  Nordic Trak1 22:36 0.11(3:26:39) 0.18(2:08:25)
  Total6 8:26:55 18.94 30.49 284
  [1-5]6 8:26:46

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Saturday Nov 14 #

gardening 3:00:00 [2]

Got out the wood chipper...lots of fun making mulch out of trimmings.

Friday Nov 13 #

2 PM

trail running 35:29 intensity: (19:39 @3) + (3:45 @4) + (12:05 @5) 4.02 km (8:50 / km)
ahr:124 max:160

Nordic Trak 22:36 intensity: (35 @1) + (14:53 @2) + (6:52 @3) + (16 @4) 0.18 km (2:08:25 / km)
ahr:90 max:120

Thursday Nov 12 #

Note
(rest day)

Wednesday Nov 11 #

Note
(rest day)

Tuesday Nov 10 #

12 PM

orienteering 1:51:16 intensity: (2:17 @1) + (13:46 @2) + (51:22 @3) + (35:54 @4) + (7:57 @5) 8.22 km (13:32 / km) +258m 11:42 / km
ahr:111 max:159

Highland Forest CNYO Turkey-O with Rick except I skipped #12. It was an all trail run leg, both in and out, and it was a good skipping point since I was really tired. Perfect day...did see one other orienteerer in the distance on the way to 16 but wasn't close enough to recognize him.

Monday Nov 9 #

10 AM

walking 19:11 intensity: (12:07 @1) + (3:37 @2) + (2:26 @3) + (49 @4) + (12 @5) 1.4 km (13:40 / km)
ahr:77 max:134

Walking with Jack while Lindsay took the cats to the vet...we usually go longer but Jack got a little grouchy so we went inside and listened to Baby Beluga. We both loved it!
2 PM

biking 33:02 intensity: (9 @0) + (48 @1) + (19:26 @2) + (5:55 @3) + (4:53 @4) + (1:51 @5) 11.66 km (2:50 / km) +13m 2:49 / km
ahr:98 max:137

Short trip but couldn't pass up what may be the last chance to ride warm this season...notice I said "may be".

Sunday Nov 8 #

10 AM

walking 1:45:21 intensity: (9 @1) + (56 @2) + (25:15 @3) + (40:03 @4) + (38:58 @5) 5.01 km (21:03 / km) +13m 20:47 / km
ahr:129 max:175

Montezuma Wildlife Refuge with NMN&Q, LC&J, Rick & Finnegan...quite the outing.

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