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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LKohn

In the 7 days ending Mar 27, 2023:

activity # timemileskm+m
  orienteering3 2:38:12 6.91(22:55) 11.11(14:14) 32634 /40c85%
  walking2 35:38 1.64(21:45) 2.64(13:31) 35
  trail running1 25:13 1.35(18:40) 2.17(11:36) 31
  Total5 3:39:03 9.89(22:08) 15.92(13:45) 39234 /40c85%
  [1-5]5 3:35:43

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TuWeThFrSaSuMo

Monday Mar 27, 2023 #

Note
(rest day)

Sunday Mar 26, 2023 #

10 AM

orienteering race (middle) 1:02:13 intensity: (7:18 @1) + (17:25 @2) + (32:31 @3) + (4:19 @4) + (40 @5) *** 3.86 km (16:08 / km) +142m 13:37 / km
ahr:97 max:141 spiked:11/14c

Flying Pig middle - Carter Caves SP - very tiring!

OCIN_FP2023_Sunday_Middle_4_BrownA - Splits

Saturday Mar 25, 2023 #

10 AM

trail running warm up/down 25:13 intensity: (19 @1) + (12:32 @2) + (10:00 @3) + (1:46 @4) + (36 @5) 2.17 km (11:36 / km) +31m 10:49 / km
ahr:98 max:132

Carter Caves - rather long run to the start.
11 AM

orienteering race (long) 1:12:24 intensity: (3:20 @0) + (8:41 @1) + (8:24 @2) + (15:44 @3) + (33:18 @4) + (2:57 @5) *** 5.26 km (13:47 / km) +184m 11:43 / km
ahr:106 max:135 spiked:8/10c

Carter Caves - lots of climb, one long leg with route choice....which I lost 7 minutes getting on the wrong trail, fun.

OCIN_FP2023_Saturday_Long_4 Brown A - Splits

Friday Mar 24, 2023 #

Event: Flying Pig XXV - 2023 OUSA Nationals
 
3 PM

orienteering (sprint) 23:35 [3] *** 2.0 km (11:48 / km)
spiked:15/16c

Flying Pig @ Morehead State Campus - DISASTER! I went from 7, realized I had skipped 8 when I got to 9 and decided not to go back. Unfortunately, 8-9 was a long leg, not worth going back. Other than that I had a great run. We ran here 7 years ago, 2016 team trials.

walking 19:01 intensity: (1:58 @3) + (12:52 @4) + (4:11 @5) 2.11 km (9:01 / km) +20m 8:37 / km
ahr:124 max:135


OCIN_FP2023_Friday_Sprint_4 Brown A 5 Brown B - Splits

Tuesday Mar 21, 2023 #

10 AM

walking 16:37 intensity: (8:30 @1) + (7:28 @2) + (39 @3) 0.53 km (31:28 / km) +15m 27:33 / km
ahr:81 max:97

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