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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Jan 16, 2017:

activity # timemileskm+mload
  xc skiing - skate5 8:24:48 65.49(7:43) 105.39(4:47) 11311516.6
  orienteering2 2:08:42 7.43(17:19) 11.96(10:46) 20922 /25c88%387.1
  ski orienteering1 1:16:44 10.42(7:22) 16.78(4:34) 40925 /26c96%292.5
  kayaking1 41:39 2.45(3.5/h) 3.94(5.7/h)92.9
  strength1 35:0035.0
  Total9 13:06:53 85.79 138.07 174947 /51c92%2324.2
  [1-5]9 13:06:36
averages - sleep:7

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Monday Jan 16, 2017 #

Note
slept:4.5

xc skiing - skate 14:00 intensity: (25 @1) + (3:27 @2) + (6:41 @3) + (3:27 @4) 3.53 km (3:58 / km) +43m 3:44 / km
ahr:127 max:154 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering 21:36 intensity: (1 @0) + (10 @1) + (7 @2) + (4:06 @3) + (17:12 @4) *** 4.76 km (4:32 / km) +51m 4:18 / km
ahr:151 max:163 spiked:7/8c shoes: Fischer CRS / Fischer RCS Carb

ski orienteering 23:27 intensity: (5 @1) + (16 @2) + (4:29 @3) + (17:35 @4) + (1:02 @5) *** 4.73 km (4:58 / km) +97m 4:30 / km
ahr:152 max:170 spiked:7/7c shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 10:07 intensity: (31 @1) + (2:13 @2) + (5:09 @3) + (2:14 @4) 1.77 km (5:42 / km) +117m 4:17 / km
ahr:135 max:157 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 3:48 intensity: (1 @0) + (15 @1) + (28 @2) + (2:45 @3) + (19 @4) 0.49 km (7:47 / km) +136m 3:15 / km
ahr:136 max:148 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering 17:11 intensity: (5 @0) + (10 @1) + (10 @2) + (2:01 @3) + (14:45 @4) *** 4.04 km (4:15 / km) +199m 3:25 / km
ahr:149 max:161 spiked:6/6c shoes: Fischer CRS / Fischer RCS Carb

ski orienteering 14:30 intensity: (6 @1) + (10 @2) + (1:26 @3) + (12:48 @4) *** 3.25 km (4:28 / km) +62m 4:05 / km
ahr:152 max:161 spiked:5/5c shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 12:57 intensity: (9 @1) + (58 @2) + (3:25 @3) + (8:25 @4) 2.88 km (4:30 / km) +48m 4:09 / km
ahr:145 max:158 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 43:00 intensity: (9 @1) + (5:08 @2) + (18:59 @3) + (18:44 @4) 9.94 km (4:20 / km) +102m 4:07 / km
ahr:132 max:157 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 37:00 intensity: (1:08 @1) + (6:28 @2) + (20:09 @3) + (9:15 @4) 8.45 km (4:23 / km) +205m 3:54 / km
ahr:133 max:161 shoes: Fischer SCS / Fischer RCS Carb

Sunday Jan 15, 2017 #

Event: ROC - Mendon Ponds Park Winterfest Ski-O
 

Note
slept:7.5

11 AM

orienteering race 1:30:07 intensity: (25 @1) + (12:31 @2) + (48:48 @3) + (28:00 @4) + (23 @5) *** 8.87 km (10:10 / km) +161m 9:19 / km
ahr:140 max:167 spiked:13/16c shoes: Inov-8 Oroc 340

3 PM

orienteering (flag pickup) 38:35 intensity: (3:29 @1) + (14:15 @2) + (14:01 @3) + (6:50 @4) *** 3.09 km (12:30 / km) +48m 11:36 / km
ahr:130 max:154 spiked:9/9c shoes: Inov-8 Oroc 340


Advanced - Splits

Saturday Jan 14, 2017 #

Event: The Chill
 

Note
slept:8.5

xc skiing - skate 1:30:53 intensity: (5:07 @1) + (20:56 @2) + (39:24 @3) + (25:26 @4) 17.48 km (5:12 / km) +66m 5:06 / km
ahr:135 max:158 shoes: Rossi Max / Fischer RCS Carb

Friday Jan 13, 2017 #

Note
slept:8.0

xc skiing - skate 1:41:00 intensity: (2:21 @1) + (31:26 @2) + (56:28 @3) + (10:09 @4) + (36 @5) 23.19 km (4:21 / km) +51m 4:18 / km
ahr:131 max:168 shoes: Rossi Max / Fischer RCS Carb

Thursday Jan 12, 2017 #

Note
slept:6.75

strength (plank) 10:00 [1]

strength (core) 25:00 [1]

Wednesday Jan 11, 2017 #

Note
slept:7.0

11 AM

xc skiing - skate 1:30:23 intensity: (10 @0) + (37 @1) + (10:14 @2) + (46:35 @3) + (32:47 @4) 21.18 km (4:16 / km) +49m 4:13 / km
ahr:140 max:157 shoes: Rossi Max / Fischer RCS Carb

6 PM

kayaking 41:39 intensity: (7:17 @1) + (18:14 @2) + (15:25 @3) + (43 @4) 2.45 mi (3.5 mph)
ahr:123 max:152 shoes: QCC 600X

Tuesday Jan 10, 2017 #

Note
slept:7.0

xc skiing - skate 1:41:40 intensity: (9:15 @1) + (15:59 @2) + (48:26 @3) + (28:00 @4) 16.47 km (6:10 / km) +314m 5:38 / km
ahr:134 max:162 shoes: Rossi Max / Fischer RCS Carb

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