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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LKohn

In the 24 days ending Sep 14, 2020:

activity # timemileskm+m
  orienteering1 5:25:26 7.78(41:50) 12.52(26:00) 248
  walking4 5:15:12 10.59(29:45) 17.05(18:29) 253
  biking6 5:03:58 72.78(4:11) 117.13(2:36) 237
  trail running4 3:00:44 11.86(15:14) 19.08(9:28)
  swimming2 1:00:00
  Total17 19:45:20 103.01 165.78 737
  [1-5]17 19:29:24

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Monday Sep 14, 2020 #

10 AM

walking 50:07 intensity: (4 @0) + (30:08 @1) + (9:03 @2) + (10:31 @3) + (21 @4) 3.84 km (13:04 / km)
ahr:82 max:122

Sunday Sep 13, 2020 #

Note
(rest day)

Saturday Sep 12, 2020 #

12 PM

orienteering race (rogaine) 5:25:26 intensity: (4:06 @0) + (44:31 @1) + (1:58:05 @2) + (2:03:33 @3) + (25:55 @4) + (9:16 @5) 12.52 km (26:00 / km) +248m 23:39 / km
ahr:94 max:145

North Country ROGAINE with Rick. No bugs lots of thorns...very dry, no wet feet.

Friday Sep 11, 2020 #

Note
(rest day)

Tapering for the rogaine tomorrow in the north country. Always a challenge! Rick guaranteed me that we would not end up having to make a 30 minute sprint to the finish.
11 AM

walking 25:33 intensity: (6 @0) + (34 @1) + (23:23 @2) + (1:30 @3) 1.21 km (21:07 / km) +92m 15:17 / km
ahr:81 max:94

Short walk with Rick and Finnegan.

Wednesday Sep 9, 2020 #

11 AM

biking 1:02:39 intensity: (46 @0) + (1:35 @1) + (10:13 @2) + (38:47 @3) + (5:27 @4) + (5:51 @5) 24.53 km (2:33 / km) +30m 2:32 / km
ahr:105 max:159

Stopped to visit Jack & Lindsay...they were playing on the floor, Jack was practicing rolling halfway over.

Tuesday Sep 8, 2020 #

10 AM

walking 54:56 intensity: (1:27 @0) + (8:31 @1) + (26:17 @2) + (16:23 @3) + (1:58 @4) + (20 @5) 3.57 km (15:24 / km)
ahr:90 max:145

Neighborhood walk with Lindsay and Jack, perfect day....Jack slept the whole time in his stroller.

Monday Sep 7, 2020 #

2 PM

trail running 51:04 intensity: (9 @0) + (16 @1) + (33 @2) + (31:54 @3) + (18:08 @4) + (4 @5) 5.72 km (8:56 / km)
ahr:112 max:134

Sunday Sep 6, 2020 #

2 PM

swimming 30:00 [2]

Lake Ontario with Natalie - another Gramma duty and no doubt the final swim of the season. Swam out to the second sandbar and back a couple of times then practiced handstands.
Water temp is around 65, air temp about 70 with a bit of a breeze. Finally warmed up after a hot shower and a mug of hot tea.

Saturday Sep 5, 2020 #

1 PM

trail running 36:16 intensity: (2:02 @2) + (18:23 @3) + (12:41 @4) + (3:10 @5) 3.36 km (10:48 / km)
ahr:115 max:139

Island Cottage Woods with Natalie...lots of stops and starts but enough to get us warmed up for a swim in the lake.
2 PM

swimming 30:00 [2]

Lake Ontario with Natalie, part of Gramma duty. Made numerous trips out to the second sandbar and back, almost 100m now that the water level has gone down. I'm pleased that I can swim freestyle without shoulder pain...this covid thing has been good for something.

Friday Sep 4, 2020 #

11 AM

biking 47:46 intensity: (29 @0) + (44 @1) + (11:30 @2) + (26:23 @3) + (4:03 @4) + (4:37 @5) 17.74 km (2:42 / km) +48m 2:39 / km
ahr:102 max:148

Wednesday Sep 2, 2020 #

11 AM

trail running 51:58 intensity: (4:03 @2) + (45:57 @3) + (1:25 @4) + (33 @5) 5.47 km (9:30 / km)
ahr:105 max:137

Island Cottage Woods with Finnegan. Ran the new section of trail that Rick cleared. He only went half way with the weed whacker so it got a little slow. I'm sure he'll get the rest of it done soon...will add a K onto the trail network.
C • Island cottage? 2

Tuesday Sep 1, 2020 #

3 PM

biking 39:17 intensity: (9 @0) + (2:30 @1) + (10:15 @2) + (19:26 @3) + (3:45 @4) + (3:12 @5) 14.24 km (2:46 / km) +43m 2:43 / km
ahr:101 max:151

Saturday Aug 29, 2020 #

3 PM

biking 45:30 intensity: (15 @1) + (2:45 @2) + (42:30 @3) 17.3 km (2:38 / km) +29m 2:37 / km
ahr:97 max:98

windy with a touch of rain...but not enough to really wet the pavement. Cut it a little short today.

Thursday Aug 27, 2020 #

11 AM

biking 51:45 intensity: (2:19 @0) + (24 @1) + (9:21 @2) + (37:49 @3) + (1:52 @4) 20.11 km (2:34 / km) +12m 2:34 / km
ahr:98 max:129

Tuesday Aug 25, 2020 #

4 PM

trail running 41:26 intensity: (16 @2) + (1:29 @3) + (4:02 @4) + (35:39 @5) 4.54 km (9:08 / km)
ahr:138 max:151

Sunday Aug 23, 2020 #

Event: ROC - Durand Eastman Park - Solo Series
 
4 PM

biking 57:01 intensity: (9 @0) + (2:57 @1) + (5:52 @2) + (35:00 @3) + (10:57 @4) + (2:06 @5) 23.22 km (2:27 / km) +75m 2:25 / km
ahr:106 max:145

Saturday Aug 22, 2020 #

1 PM

walking 2:03:06 intensity: (5:39 @0) + (38:45 @1) + (55:57 @2) + (20:21 @3) + (2:24 @4) 5.68 km (21:39 / km) +144m 19:13 / km
ahr:84 max:128

walking 1:01:30 intensity: (33 @0) + (14:20 @1) + (40:01 @2) + (6:18 @3) + (18 @4) 2.75 km (22:21 / km) +16m 21:42 / km
ahr:83 max:119

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