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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  mountain biking2 3:57:00 20.68(5.2/h) 33.28(8.4/h) 551
  orienteering3 3:38:45 12.76(17:08) 20.54(10:39) 68828 /45c62%
  rollerskiing2 2:15:01 17.01(7:56) 27.37(4:56) 133
  running1 43:07 4.57(9:26) 7.36(5:52) 49
  strength1 35:00
  Total9 11:08:53 55.02 88.55 142128 /45c62%
  [1-5]9 11:07:31
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Note
slept:5.5

10 AM

orienteering race 1:39:04 intensity: (1:01 @0) + (50 @1) + (25:58 @2) + (56:28 @3) + (14:47 @4) *** 9.49 km (10:27 / km) +264m 9:10 / km
ahr:134 max:162 spiked:22/25c shoes: Inov-8 Oroc 340

2 PM

mountain biking (singletrack) 2:15:00 intensity: (12:37 @1) + (43:48 @2) + (1:14:44 @3) + (3:51 @4) 11.62 mi (5.2 mph) +296m
ahr:120 max:153 shoes: Trek X-Cal / Giro Reva

Saturday Oct 8, 2016 #

10 AM

orienteering race 1:27:52 intensity: (6 @0) + (38 @1) + (2:55 @2) + (43:10 @3) + (40:10 @4) + (53 @5) *** 8.13 km (10:48 / km) +294m 9:09 / km
ahr:144 max:167 13c shoes: Inov-8 Oroc 340

1 PM

orienteering (flag pickup) 31:49 intensity: (8 @0) + (1:11 @1) + (5:17 @2) + (14:46 @3) + (10:27 @4) *** 2.92 km (10:53 / km) +130m 8:54 / km
ahr:138 max:161 spiked:6/7c shoes: Inov-8 Oroc 340

Friday Oct 7, 2016 #

Note
slept:6.25

rollerskiing 1:05:01 intensity: (1:41 @2) + (24:12 @3) + (38:46 @4) + (22 @5) 13.37 km (4:52 / km) +111m 4:40 / km
ahr:147 max:166 shoes: Niflheim S600 / Rossi X9

Thursday Oct 6, 2016 #

Note
slept:8.25

mountain biking (singletrack) 1:42:00 intensity: (9:46 @1) + (24:32 @2) + (37:40 @3) + (29:59 @4) + (3 @5) 9.06 mi (5.3 mph) +255m
ahr:123 max:165 shoes: Trek X-Cal / Giro Reva

Wednesday Oct 5, 2016 #

Note
slept:7.0

strength (plank) 10:00 [1]

strength (core) 25:00 [1]

Tuesday Oct 4, 2016 #

Note
slept:7.25

rollerskiing 1:10:00 intensity: (2:15 @1) + (5:17 @2) + (27:57 @3) + (34:31 @4) 14.0 km (5:00 / km) +22m 4:58 / km
ahr:140 max:194 shoes: Niflheim S600 / Rossi X9

9 PM

Note

Monday Oct 3, 2016 #

Note
slept:7.0

running tempo ("trail") 43:07 intensity: (7 @0) + (31 @1) + (1:52 @2) + (7:07 @3) + (25:07 @4) + (8:23 @5) 4.57 mi (9:26 / mi) +49m 9:08 / mi
ahr:152 max:174 shoes: Salomon Speedcross 3 scoreblue

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