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Training Log Archive: LKohn

In the 7 days ending Feb 18:

activity # timemileskm+m
  walking4 2:14:11 3.49 5.61 73
  orienteering2 2:01:21 5.05(24:03) 8.12(14:57) 1159 /9c100%
  trail running1 47:38 2.95(16:08) 4.75(10:02)
  Total7 5:03:10 11.49 18.49 1889 /9c100%
  [1-5]7 4:46:28

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Saturday Feb 18 #

Event: POM 2023
 
11 AM

walking 23:17 intensity: (6:46 @2) + (16:02 @3) + (29 @4) 1.96 km (11:52 / km) +25m 11:09 / km
ahr:99 max:117

POM walk to the start
12 PM

orienteering warm up/down 15:57 intensity: (55 @2) + (10:53 @3) + (4:09 @4) 1.33 km (11:57 / km) +19m 11:10 / km
ahr:110 max:123

Sao Bartolomeu de Outeiro, Portugal - off to a bad start....picked up the wrong map and went back to the start to get a restart.

orienteering race (middle) 30:27 intensity: (6:55 @3) + (21:44 @4) + (1:48 @5) 2.78 km (10:56 / km) +40m 10:12 / km
ahr:119 max:132 spiked:9/9c

Sao Bartolomeu de Outeiro, Portugal - ...and the drama continues! Picked up the wrong map, didn't realize it until the first control since I had the right control sheet. Went back to the start and got a correct map and new start time. As I was getting started another runner came back with the same problem. After that I had a great time....ended up 6 minutes behind the winner. My running speed was slow...not quite in the best shape but this will Kickstart my spring training. My Garmin stopped downloading...worked Friday...not sure why since it downloads to Garmin express. Looking forward to the long tomorrow.

Friday Feb 17 #

9 AM

orienteering 1:14:57 intensity: (7:54 @0) + (28:49 @1) + (29:51 @2) + (7:21 @3) + (53 @4) + (9 @5) 4.0 km (18:43 / km) +56m 17:30 / km
ahr:80 max:131

Thursday Feb 16 #

8 AM

walking 43:46 intensity: (8:42 @0) + (29:03 @1) + (6:01 @2) 1.0 km (43:54 / km) +10m 41:47 / km
ahr:71 max:92

Monsaraz Castle...wandered around getting a little history of the area then stopped for lunch.

walking 20:24 intensity: (6 @0) + (12:23 @1) + (2:48 @2) + (3:24 @3) + (1:43 @4) 1.08 km (18:53 / km) +38m 16:04 / km
ahr:81 max:121

Monsaraz Castle

Wednesday Feb 15 #

walking 10:00 [2]

Mertola Castle - lots of great views, from the walls and towers. Stopped for tea/beer and a little bread & cheese plate.

Monday Feb 13 #

4 PM

walking 36:44 intensity: (31:33 @1) + (5:10 @2) + (1 @3) 1.57 km (23:21 / km)
ahr:76 max:98

Sunday Feb 12 #

1 PM

trail running 47:38 intensity: (43 @1) + (7:00 @2) + (29:20 @3) + (10:35 @4) 4.75 km (10:02 / km)
ahr:106 max:127

Island Cottage Woods - leaving tomorrow for Lisbon...really looking forward to these meets.
C • Portugal 2

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