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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LKohn

In the 7 days ending Aug 21, 2018:

activity # timemileskm+m
  orienteering7 4:10:01 11.94(20:57) 19.21(13:01) 19212 /24c50%
  biking1 3:02:04 19.06(9:33) 30.68(5:56) 324
  trail running1 7:43 0.59(13:09) 0.94(8:10)
  walking1 6:25 0.29(22:15) 0.46(13:50)
  Total9 7:26:13 31.87(14:00) 51.3(8:42) 51612 /24c50%
  [1-5]9 7:24:09

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WeThFrSaSuMoTu

Tuesday Aug 21, 2018 #

9 AM

trail running warm up/down 7:43 intensity: (17 @1) + (37 @2) + (6:49 @3) 0.94 km (8:10 / km)
ahr:109 max:115

10 AM

orienteering race (sprint) 21:50 intensity: (8 @1) + (1:07 @2) + (8:20 @3) + (11:17 @4) + (58 @5) 2.41 km (9:02 / km) +14m 8:47 / km
ahr:120 max:135

2 PM

orienteering 39:12 intensity: (5 @0) + (19 @1) + (3:49 @2) + (10:31 @3) + (24:28 @4) 3.55 km (11:02 / km) +7m 10:56 / km
ahr:119 max:131


NAOC Sprint - C-4b - Splits

Monday Aug 20, 2018 #

10 AM

orienteering race (short relay) 20:05 intensity: (7 @0) + (12 @1) + (21 @2) + (3:14 @3) + (15:21 @4) + (50 @5) ** 2.2 km (9:08 / km) +11m 8:54 / km
ahr:124 max:137 spiked:6/8c

Whitehorse, AK - 3rd leg on the relay with Lindsay & Rick. Made a couple of minor misses but wouldn't have made any difference in placing.

Relay - Sport 3 - Splits

Sunday Aug 19, 2018 #

11 AM

orienteering warm up/down 8:06 intensity: (16 @1) + (4:20 @2) + (3:30 @3) 0.87 km (9:17 / km) +24m 8:09 / km
ahr:104 max:113

12 PM

orienteering race (middle) 47:48 intensity: (22 @1) + (9:02 @2) + (23:23 @3) + (14:03 @4) + (58 @5) **** 2.95 km (16:11 / km) +34m 15:18 / km
ahr:115 max:139 spiked:6/8c

Whitehorse, AK - middle distance, very tough, no catching features, lots of little ups and down...very fun! Silver medal!

NAOC Middle & WRE - C-6b - Splits

Saturday Aug 18, 2018 #

11 AM

walking warm up/down 6:25 intensity: (1:45 @0) + (1:23 @1) + (3:17 @2) 0.46 km (13:50 / km)
ahr:84 max:99

orienteering race 1:15:16 intensity: (7 @0) + (20 @1) + (10:39 @2) + (26:41 @3) + (36:21 @4) + (1:08 @5) **** 5.7 km (13:12 / km) +74m 12:23 / km
ahr:115 max:137 8c

Whitehorse, AK - had a few bobbles out there, quite a bit of deep moss...good because I fell 3 times and the moss made for a soft landing.

NAOC Long & WRE - C-6b - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 
11 AM

orienteering 37:44 [2] 1.51 km (24:54 / km) +28m 22:48 / km

Whitehorse, AK - Model event, getting used to 1:7500.

Thursday Aug 16, 2018 #

Note
(rest day)

Traveled from Sitka to Whitehorse...let the games begin!

Wednesday Aug 15, 2018 #

10 AM

biking 3:02:04 [3] 30.68 km (5:56 / km) +324m 5:38 / km

Sitka, AK - biking to theFortress of the Bears...amazing place. They take in bear cubs who are orphaned and either raise them or arrange for them to be adopted by a suitable zoo. Made a few stops along the way to watch sea lions and jumping salmon.

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