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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Mar 21, 2015:

activity # timemileskm+mload
  xc skiing - skate3 6:54:00 43.99(9:25) 70.79(5:51) 12821149.4
  orienteering2 2:28:35 6.65(22:20) 10.7(13:53) 34125 /30c83%403.0
  trail orienteering1 59:09 0.83(1:11:15) 1.34(44:16) 5518 /20c90%26.8
  running2 32:45 3.77(8:41) 6.06(5:24) 28110.2
  walking1 18:34 1.36(13:40) 2.19(8:29) 7241.1
  strength3 3:303.5
  Total8 11:16:33 56.59 91.08 177843 /50c86%1734.1
  [1-5]8 10:36:29
averages - sleep:8

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SuMoTuWeThFrSa

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 

Note
slept:8.25

9 AM

running warm up/down 1:39 intensity: (8 @1) + (34 @2) + (57 @3) 0.22 km (7:26 / km)
ahr:126 max:135 shoes: Salomon Speedcross 3 greentea

orienteering race 1:23:47 intensity: (4 @1) + (6:50 @2) + (32:02 @3) + (43:10 @4) + (1:41 @5) *** 7.26 km (11:32 / km) +230m 9:58 / km
ahr:145 max:169 spiked:16/19c shoes: Salomon Speedcross 3 greentea

12 PM

trail orienteering race 59:09 intensity: (36:48 @0) + (17:54 @1) + (4:27 @2) *** 1.34 km (44:16 / km) +55m 36:43 / km
ahr:92 max:127 spiked:18/20c shoes: Salomon XA Pro 3D Ultra 2 paya

1 PM

walking 18:34 intensity: (38 @0) + (2:22 @1) + (8:55 @2) + (5:42 @3) + (57 @4) 2.19 km (8:29 / km) +72m 7:17 / km
ahr:122 max:153 shoes: Salomon XA Pro 3D Ultra 2 paya


Day 1 - Green X - Splits

Friday Mar 20, 2015 #

Note
slept:5.5

orienteering 1:04:48 intensity: (2:17 @0) + (22:19 @1) + (30:47 @2) + (9:25 @3) *** 3.44 km (18:50 / km) +111m 16:13 / km
ahr:114 max:143 spiked:9/11c shoes: Salomon Speedcross 3 greentea

Thursday Mar 19, 2015 #

Note
slept:8.75

xc skiing - skate 2:38:00 intensity: (2 @0) + (26:23 @1) + (36:44 @2) + (1:11:28 @3) + (23:23 @4) 24.59 km (6:25 / km) +208m 6:10 / km
ahr:123 max:161 shoes: Rossi Max / Fischer RCS Carb

strength (plank) 1:15 [1]

Wednesday Mar 18, 2015 #

Note
slept:8.0

running (road) 31:06 intensity: (4 @0) + (15 @1) + (46 @2) + (15:45 @3) + (14:16 @4) 3.63 mi (8:34 / mi) +28m 8:22 / mi
ahr:144 max:157 shoes: K-Swiss Keahou 2

strength (plank) 1:10 [1]

Tuesday Mar 17, 2015 #

Note
slept:7.75 (rest day)

Monday Mar 16, 2015 #

Note
slept:8.5

xc skiing - skate 2:34:00 intensity: (15 @0) + (12:28 @1) + (34:09 @2) + (1:10:39 @3) + (36:24 @4) + (5 @5) 24.63 km (6:15 / km) +610m 5:34 / km
ahr:132 max:165 shoes: Rossi Max / Fischer RCS Carb

strength (plank) 1:05 [1]

Sunday Mar 15, 2015 #

Note
slept:9.5

xc skiing - skate 1:42:00 intensity: (6:49 @1) + (19:54 @2) + (44:49 @3) + (30:28 @4) 21.57 km (4:44 / km) +464m 4:16 / km
ahr:122 max:160 shoes: Rossi Max / Fischer RCS Carb

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