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Training Log Archive: arthurd

In the 7 days ending Oct 25, 2014:

activity # timemileskm+mload
  running3 1:50:01 12.67(8:41) 20.39(5:24) 100376.5
  bike orienteering1 1:28:15 10.08(8:45) 16.22(5:26) 33113 /16c81%269.8
  strength7 1:06:0866.1
  orienteering1 58:03 3.68(15:46) 5.93(9:48) 2359 /14c64%211.4
  Total7 5:22:27 26.43 42.54 66622 /30c73%923.8
  [1-5]7 5:21:46
averages - sleep:6.8

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SuMoTuWeThFrSa

Saturday Oct 25, 2014 #

Event: HVO/WCOC A-event "Love The Lakes"
 

Note
slept:7.5

strength (balance) 2:00 [1]

running warm up/down 3:48 intensity: (15 @0) + (33 @1) + (1:10 @2) + (1:30 @3) + (20 @4) 0.56 km (6:47 / km) +17m 5:53 / km
ahr:123 max:148 shoes: Salomon Speedcross 3 greentea

orienteering race (classic) 58:03 intensity: (23 @1) + (1:45 @2) + (16:31 @3) + (39:03 @4) + (21 @5) *** 5.93 km (9:48 / km) +235m 8:10 / km
ahr:149 max:167 spiked:9/14c shoes: Salomon Speedcross 3 greentea


Green Y Day 1 - Splits

Friday Oct 24, 2014 #

Note
slept:6.25 (rest day)

strength (balance) 2:00 [1]

Thursday Oct 23, 2014 #

Note
slept:8.25

strength (balance) 6:00 [1]

running intervals (road) 54:37 intensity: (10 @0) + (19 @1) + (3:36 @2) + (32:51 @3) + (10:38 @4) + (7:03 @5) 6.17 mi (8:51 / mi) +41m 8:40 / mi
ahr:143 max:169 shoes: K-Swiss Keahou 2

strength (plank) 1:36 [1]
ahr:108 max:120

strength (core) 20:00 [1]
ahr:91 max:112

Wednesday Oct 22, 2014 #

Note
slept:9.0

strength (balance) 6:00 [1]

running tempo (road) 51:36 intensity: (16 @0) + (6 @1) + (26 @2) + (23:48 @3) + (23:25 @4) + (3:35 @5) 6.15 mi (8:23 / mi) +42m 8:13 / mi
ahr:148 max:166 shoes: K-Swiss Keahou 2

strength (plank) 1:32 [1]
ahr:103 max:116

strength (core) 21:00 [1]
ahr:90 max:112

Tuesday Oct 21, 2014 #

Note
slept:1.75

strength (balance) 2:00 [1]

Note

Monday Oct 20, 2014 #

Note
slept:7.0 (rest day)

strength (balance) 2:00 [1]

Sunday Oct 19, 2014 #

Event: Star Tracks Mountain Bike Orienteering
 

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]

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