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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LKohn

In the 7 days ending Aug 6, 2017:

activity # timemileskm+m
  orienteering3 2:15:47 6.12(22:12) 9.85(13:47) 6031 /33c93%
  trail running1 37:01 2.29(16:11) 3.68(10:04)
  Total4 2:52:48 8.41(20:34) 13.53(12:46) 6031 /33c93%
  [1-5]4 2:52:35

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MoTuWeThFrSaSu

Sunday Aug 6, 2017 #

Event: Canadian Championships Long
 
11 AM

orienteering 1:10:49 intensity: (2 @0) + (17 @1) + (6:15 @2) + (38:57 @3) + (25:18 @4) *** 5.21 km (13:36 / km) +38m 13:07 / km
ahr:117 max:133 spiked:9/11c

COCs Long - missed on the long leg, got dragged over to the right, got lucky and caught myself on the powerline but then went too far and ended up at #2 before #3. Was able to do quite well until I fell in boulders leaving #5...did well after that despite bruises on my left quad, ribs and elbow. Maybe having to slow down was the secret. That or maybe it was that I thought I was having a terrible run but should have remembered that everyone had to do the same mucking around that I did....sigh.

Course 5 - Splits

Saturday Aug 5, 2017 #

Event: Canadian Championships Middle
 
12 PM

orienteering race 40:43 [4] 2.0 km (20:22 / km)

COCs - Near perfect run except I went right by #6 thinking I was on the way to #7...duh...went back. Cost me around 8 minutes...always something ;^)

orienteering warm up/down 5:51 intensity: (11 @0) + (1:27 @1) + (3:44 @2) + (29 @3) 0.54 km (10:54 / km) +22m 9:03 / km
ahr:95 max:110


5 - Splits

Thursday Aug 3, 2017 #

Event: Canadian Championships Sprint
 
5 PM

orienteering race (sprint) 18:24 [4] *** 2.1 km (8:46 / km)
spiked:22/22c

forgot to start my watch.

2 - Splits

Tuesday Aug 1, 2017 #

5 PM

trail running 37:01 [4] 3.68 km (10:04 / km)

Club Island - back in Canada at the cottage!

Monday Jul 31, 2017 #

Note
(rest day)

At the cottage...put in some quality hammock time.

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