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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Jan 20, 2013:

activity # timemileskm+mload
  running4 2:48:50 19.17(8:48) 30.85(5:28) 94653.8
  ski orienteering3 1:19:24 7.51(10:34) 12.09(6:34) 44753 /57c92%286.7
  xc skiing - skate5 1:10:43 6.11(11:35) 9.83(7:12) 447190.5
  strength2 10:0010.0
  Total11 5:28:57 32.79 52.77 98853 /57c92%1140.9
  [1-5]11 5:23:03
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Jan 20, 2013 #

Note
slept:9.0

10 AM

ski orienteering race 32:11 intensity: (5:18 @0) + (25 @1) + (14 @2) + (10:13 @3) + (15:35 @4) + (26 @5) 4.79 km (6:43 / km) +185m 5:38 / km
ahr:135 max:174 spiked:17/17c shoes: Rossignol Max skate / Rossi X9

11 AM

xc skiing - skate 38:18 intensity: (1:53 @1) + (12:51 @2) + (14:41 @3) + (8:52 @4) + (1 @5) 5.64 km (6:47 / km) +263m 5:30 / km
ahr:128 max:165 shoes: Rossignol Max skate / Rossi X9

11 PM

Note


Red Middle - Splits

Saturday Jan 19, 2013 #

Event: Vermont Ski-O Weekend
 

Note
slept:7.75

9 AM

xc skiing - skate warm up/down 5:00 [3] 0.75 km (6:40 / km)
shoes: Rossignol Max skate / Rossi X9

10 AM

ski orienteering race 23:39 [4] *** 3.17 km (7:28 / km) +138m 6:08 / km
spiked:13/15c shoes: Rossignol Max skate / Rossi X9

11 AM

xc skiing - skate 19:35 intensity: (3:11 @1) + (6:46 @2) + (7:50 @3) + (1:48 @4) 2.36 km (8:19 / km) +91m 6:58 / km
ahr:126 max:154 shoes: Rossignol Max skate / Rossi X9

12 PM

xc skiing - skate warm up/down 3:17 intensity: (50 @1) + (54 @2) + (1:33 @3) 0.4 km (8:15 / km) +11m 7:15 / km
ahr:122 max:138 shoes: Rossignol Max skate / Rossi X9

1 PM

ski orienteering race 8:54 intensity: (5 @1) + (15 @2) + (42 @3) + (7:52 @4) *** 1.62 km (5:30 / km) +64m 4:36 / km
ahr:151 max:164 spiked:8/8c shoes: Rossignol Max skate / Rossi X9

ski orienteering race 6:20 intensity: (39 @3) + (3:53 @4) + (1:48 @5) *** 1.16 km (5:28 / km) +25m 4:56 / km
ahr:158 max:171 spiked:8/8c shoes: Rossignol Max skate / Rossi X9

ski orienteering race 8:20 intensity: (1:17 @3) + (3:40 @4) + (3:23 @5) *** 1.36 km (6:08 / km) +35m 5:26 / km
ahr:158 max:171 spiked:7/9c shoes: Rossignol Max skate / Rossi X9

xc skiing - skate warm up/down 4:33 intensity: (1:00 @2) + (2:36 @3) + (57 @4) 0.68 km (6:43 / km) +82m 4:11 / km
ahr:136 max:150 shoes: Rossignol Max skate / Rossi X9


Red Sprint - Splits

Friday Jan 18, 2013 #

Note
slept:7.5 (rest day)

Thursday Jan 17, 2013 #

running (road) 30:17 intensity: (1 @0) + (3 @1) + (2 @2) + (6:22 @3) + (11:31 @4) + (12:18 @5) 3.29 mi (9:12 / mi) +12m 9:06 / mi
ahr:159 max:222 slept:8.75 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Wednesday Jan 16, 2013 #

running (road) 1:02:40 intensity: (6 @0) + (2 @1) + (10:18 @3) + (48:47 @4) + (3:27 @5) 7.09 mi (8:50 / mi) +34m 8:42 / mi
ahr:151 max:182 slept:8.25 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Tuesday Jan 15, 2013 #

running (road) 30:51 intensity: (18 @0) + (8 @1) + (4 @2) + (14:39 @3) + (11:21 @4) + (4:21 @5) 3.41 mi (9:03 / mi) +14m 8:56 / mi
ahr:149 max:190 slept:7.25 shoes: K-Swiss Keahou 2

Monday Jan 14, 2013 #

Note
slept:7.0

running (road) 45:02 intensity: (11 @0) + (4 @1) + (3 @2) + (12:49 @3) + (25:54 @4) + (6:01 @5) 5.38 mi (8:22 / mi) +34m 8:13 / mi
ahr:154 max:192 shoes: Puma Ventis (shiny)

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