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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Nov 9, 2015:

activity # timemileskm+mload
  orienteering1 4:45:57 15.82(18:05) 25.46(11:14) 68925 /28c89%943.8
  kayaking1 2:29:00 9.86(4.0/h) 15.87(6.4/h)138.3
  running3 1:26:29 8.7(9:56) 14.0(6:11) 140293.9
  xc ski dryland training1 33:49 2.43(13:55) 3.91(8:39) 272127.8
  strength5 28:3333.2
  Total5 9:43:48 36.81 59.24 110125 /28c89%1537.1
  [1-5]5 9:32:05
averages - sleep:6.3

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Monday Nov 9, 2015 #

Note
slept:3.0

strength (balance) 2:30 [1]

running (road) 27:05 intensity: (16 @0) + (1:53 @1) + (5:14 @2) + (17:17 @3) + (2:17 @4) + (8 @5) 2.62 mi (10:20 / mi) +27m 10:01 / mi
ahr:133 max:166 shoes: K-Swiss Keahou 2 #2

Sunday Nov 8, 2015 #

Event: Raid the Hammer ADVENTURE RUN
 

Note
slept:6.0

strength (balance) 1:00 [1]

orienteering race 4:45:57 intensity: (1 @0) + (9:44 @1) + (25:30 @2) + (2:03:33 @3) + (2:03:17 @4) + (3:52 @5) *** 25.46 km (11:14 / km) +689m 9:54 / km
ahr:142 max:181 spiked:25/28c shoes: Salomon XT Hornet black

Saturday Nov 7, 2015 #

Note
slept:10.0 (rest day)

Friday Nov 6, 2015 #

Note
slept:8.0

strength (balance) 5:00 [1]

running 32:58 intensity: (3 @0) + (1 @2) + (22:06 @3) + (7:25 @4) + (3:23 @5) 3.41 mi (9:40 / mi) +27m 9:26 / mi
ahr:144 max:172 shoes: K-Swiss Keahou 2 #2

strength (core) 10:00 [1]
ahr:81 max:135

Thursday Nov 5, 2015 #

Note
slept:4.0

strength (balance) 4:00 [1]

kayaking 2:29:00 intensity: (11:17 @0) + (2:17:08 @1) + (35 @2) 9.86 mi (4.0 mph)
ahr:97 max:112 shoes: QCC 600X

Wednesday Nov 4, 2015 #

Note
slept:5.5 (rest day)

Tuesday Nov 3, 2015 #

Note
slept:7.75

running warm up/down 13:34 intensity: (2 @0) + (1 @1) + (11 @2) + (1:37 @3) + (9:52 @4) + (1:51 @5) 1.39 mi (9:46 / mi) +38m 9:00 / mi
ahr:155 max:181 shoes: Mizuno Wave Ascend 4

strength (spenst & core) 6:03 intensity: (4 @0) + (2:15 @1) + (2:43 @2) + (1:01 @3)
ahr:116 max:141 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 33:49 intensity: (8 @1) + (3:09 @2) + (7:25 @3) + (16:26 @4) + (6:41 @5) 2.43 mi (13:55 / mi) +272m 10:19 / mi
ahr:150 max:174 shoes: Mizuno Wave Ascend 4

running warm up/down 12:52 intensity: (39 @1) + (14 @2) + (1:20 @3) + (5:22 @4) + (5:17 @5) 1.28 mi (10:03 / mi) +48m 9:00 / mi
ahr:160 max:190 shoes: Mizuno Wave Ascend 4

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