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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Aug 6, 2011:

activity # timemileskm+mload
  orienteering17 8:27:54 27.45(18:30) 44.17(11:30) 968118 /141c83%1262.8
  kayaking1 1:50:00 6.27(3.4/h) 10.09(5.5/h)110.0
  trail orienteering1 1:48:41 3.36(32:21) 5.41(20:06) 1027 /17c41%108.7
  Total19 12:06:35 37.08(19:36) 59.67(12:11) 1070125 /158c79%1481.4
  [1-5]19 11:26:33
averages - sleep:6.2

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SuMoTuWeThFrSa

Saturday Aug 6, 2011 #

Note
slept:7.25

10 AM

orienteering race (middle) 46:26 intensity: (26 @0) + (11 @1) + (44 @2) + (15:28 @3) + (26:14 @4) + (3:23 @5) *** 4.62 km (10:03 / km) +86m 9:12 / km
ahr:148 max:169 spiked:12/14c shoes: Merrell Reflex II #2

3 PM

orienteering race (sprint) 14:39 intensity: (16 @1) + (12 @2) + (12 @3) + (9:04 @4) + (4:55 @5) *** 2.43 km (6:02 / km) +19m 5:48 / km
ahr:156 max:171 spiked:13/14c shoes: Mizuno Wave Ascend 4

Friday Aug 5, 2011 #

trail orienteering race 1:48:41 [1] **** 5.41 km (20:06 / km) +102m 18:22 / km
spiked:7/17c slept:9.25 shoes: Merrell Reflex II #1

Thursday Aug 4, 2011 #

Note
slept:6.0

12 PM

orienteering (flag hanging) 29:23 intensity: (19:09 @0) + (5:37 @1) + (3:57 @2) + (40 @3) *** 1.88 km (15:38 / km) +46m 13:56 / km
ahr:100 max:137 spiked:6/6c shoes: Merrell Reflex II #2

1 PM

orienteering race (sprint) 26:04 intensity: (43 @1) + (2:45 @2) + (13:21 @3) + (9:15 @4) *** 2.98 km (8:46 / km) +35m 8:16 / km
ahr:140 max:157 spiked:7/12c shoes: Merrell Reflex II #2

2 PM

orienteering 9:04 intensity: (14 @0) + (5 @1) + (9 @2) + (29 @3) + (8:07 @4) *** 1.43 km (6:20 / km) +18m 5:57 / km
ahr:148 max:157 spiked:6/7c shoes: Merrell Reflex II #2

3 PM

orienteering 19:56 intensity: (44 @0) + (8:49 @1) + (9:21 @2) + (1:02 @3) *** 1.22 km (16:20 / km) +23m 14:55 / km
ahr:110 max:134 spiked:3/5c shoes: Merrell Reflex II #2

Wednesday Aug 3, 2011 #

Note
slept:4.0 (rest day)

12 PM

Note

3 PM

orienteering (flag hanging) 23:47 [1] ** 1.37 km (17:25 / km) +13m 16:37 / km
spiked:10/10c shoes: Merrell Reflex II #1

Tuesday Aug 2, 2011 #

Note
slept:7.0

12 PM

orienteering (flag hanging) 17:55 intensity: (3:29 @0) + (5:45 @1) + (3:36 @2) + (5:00 @3) + (5 @4) *** 1.17 km (15:16 / km) +25m 13:48 / km
ahr:111 max:146 spiked:5/6c shoes: Merrell Reflex II #2

orienteering (flag hanging) 20:25 intensity: (1:54 @0) + (8:01 @1) + (6:16 @2) + (4:14 @3) *** 1.26 km (16:11 / km) +29m 14:31 / km
ahr:111 max:143 spiked:4/5c shoes: Merrell Reflex II #2

2 PM

orienteering (sprint) 23:26 intensity: (7 @1) + (3:21 @2) + (13:07 @3) + (6:51 @4) *** 2.78 km (8:26 / km) +90m 7:16 / km
ahr:139 max:152 spiked:10/11c shoes: Merrell Reflex II #2

3 PM

orienteering (map simplification) 14:33 intensity: (1:09 @0) + (8:04 @1) + (4:03 @2) + (1:17 @3) *** 0.99 km (14:46 / km) +31m 12:46 / km
ahr:107 max:132 spiked:1/4c shoes: Merrell Reflex II #2

4 PM

orienteering race (extreme string-O) 1:45 intensity: (4 @0) + (6 @1) + (11 @2) + (10 @3) + (1:14 @4) 0.18 km (9:37 / km) +1m 9:21 / km
ahr:140 max:157 shoes: Merrell Reflex II #2

orienteering race (extreme string-O) 1:40 intensity: (10 @1) + (11 @2) + (14 @3) + (1:05 @4) 0.18 km (9:09 / km) +1m 8:55 / km
ahr:141 max:155 shoes: Merrell Reflex II #2

walking 0.18 km ( / km) +1m / km
ahr:97 max:109 shoes: Merrell Reflex II #2

6 PM

kayaking 1:50:00 [1] 6.27 mi (3.4 mph)
shoes: Hurricane Tampico 135S

Monday Aug 1, 2011 #

Note
slept:4.5

11 AM

orienteering (flag hanging) 50:33 intensity: (12:09 @1) + (21:42 @2) + (12:00 @3) + (4:42 @4) *** 3.09 km (16:21 / km) +94m 14:11 / km
ahr:121 max:152 spiked:7/9c shoes: Merrell Reflex II #2

2 PM

orienteering race (sprint) 27:06 intensity: (24 @1) + (49 @2) + (12:58 @3) + (12:55 @4) *** 2.72 km (9:58 / km) +92m 8:32 / km
ahr:144 max:162 spiked:14/15c shoes: Merrell Reflex II #2

3 PM

orienteering (corridor-O) 41:54 intensity: (3:07 @0) + (28:10 @1) + (10:37 @2) **** 2.46 km (17:02 / km) +63m 15:06 / km
ahr:103 max:125 shoes: Merrell Reflex II #2

4 PM

orienteering (course checking) 15:54 intensity: (9:24 @0) + (6:30 @1) ** 0.8 km (19:57 / km) +14m 18:20 / km
ahr:90 max:104 shoes: Merrell Reflex II #2

8 PM

orienteering race (night-o) 56:09 intensity: (2 @0) + (45 @2) + (17:10 @3) + (38:12 @4) *** 6.95 km (8:04 / km) +198m 7:04 / km
ahr:149 max:163 spiked:11/12c shoes: Merrell Reflex II #2

Sunday Jul 31, 2011 #

6 AM

Note
slept:5.25

9 AM

orienteering (classic) 1:07:15 intensity: (20 @0) + (31 @1) + (53 @2) + (53:04 @3) + (11:43 @4) + (44 @5) *** 5.67 km (11:52 / km) +90m 10:59 / km
ahr:140 max:174 spiked:9/11c shoes: Merrell Reflex II #2

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