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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Oct 19, 2014:

activity # timemileskm+mload
  orienteering3 2:50:56 11.99(14:15) 19.3(8:51) 37656 /61c91%625.0
  bike orienteering1 1:28:15 10.08(8:45) 16.22(5:26) 33113 /16c81%269.8
  rollerskiing1 1:12:36 8.17(8:53) 13.15(5:31) 313237.7
  strength7 1:00:0060.0
  running2 53:10 5.01 8.06 39181.7
  trail running1 44:39 2.96(15:05) 4.76(9:22) 132120.1
  Total10 8:09:36 38.21 61.5 119169 /77c89%1494.2
  [1-5]10 8:08:49
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Oct 19, 2014 #

Note
slept:8.0

bike orienteering race 1:28:15 intensity: (36 @1) + (19:13 @2) + (42:57 @3) + (25:29 @4) *** 16.22 km (5:26 / km) +331m 4:56 / km
ahr:137 max:160 spiked:13/16c shoes: Trek X-Cal

strength (balance) 2:00 [1]

Saturday Oct 18, 2014 #

Note

Note
slept:8.0

orienteering race 2:12:09 intensity: (10 @1) + (3:38 @2) + (57:35 @3) + (1:10:33 @4) + (13 @5) *** 12.81 km (10:19 / km) +317m 9:11 / km
ahr:146 max:165 spiked:24/26c shoes: Salomon Speedcross 3 greentea

strength (balance) 2:00 [1]

Friday Oct 17, 2014 #

Note
slept:7.25 (rest day)

strength (balance) 2:00 [1]

Thursday Oct 16, 2014 #

Note
slept:6.5

strength (balance) 2:00 [1]

running intervals (road) 45:10 intensity: (47 @0) + (6 @1) + (38 @2) + (25:38 @3) + (9:37 @4) + (8:24 @5) 5.01 mi (9:01 / mi) +39m 8:48 / mi
ahr:146 max:179 shoes: K-Swiss Keahou 2

Wednesday Oct 15, 2014 #

Note
slept:6.5

strength (balance) 6:00 [1]

strength (plank) 2:00 [1]

strength (core) 40:00 [1]
ahr:79 max:113

Tuesday Oct 14, 2014 #

Note
slept:7.0

strength (balance) 2:00 [1]

rollerskiing hills 1:12:36 intensity: (2:02 @1) + (11:06 @2) + (24:25 @3) + (35:03 @4) 8.17 mi (8:53 / mi) +313m 7:56 / mi
ahr:142 max:163 shoes: Niflheim S600 / Rossi X9

trail running 44:39 intensity: (15 @1) + (13:53 @2) + (30:02 @3) + (29 @4) 2.96 mi (15:05 / mi) +132m 13:15 / mi
ahr:131 max:146 shoes: Mizuno Wave Ascend 4

Monday Oct 13, 2014 #

Note
slept:7.75

strength (balance) 2:00 [1]

9 AM

running warm up/down 5:00 intensity: (1:00 @2) + (4:00 @3)
shoes: Salomon Speedcross 3 greentea

running warm up/down 3:00 [3]
shoes: Salomon Speedcross 3 greentea

10 AM

orienteering race (sprint) 19:56 intensity: (15:00 @4) + (4:56 @5) *** 3.59 km (5:33 / km) +17m 5:25 / km
spiked:20/20c shoes: Salomon Speedcross 3 greentea

2 PM

orienteering race 18:51 intensity: (16 @1) + (21 @2) + (39 @3) + (14:01 @4) + (3:34 @5) *** 2.9 km (6:30 / km) +42m 6:03 / km
ahr:155 max:173 spiked:12/15c shoes: Salomon Speedcross 3 greentea

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