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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Oct 10, 2015:

activity # timemileskm+mload
  orienteering3 3:38:39 10.5(20:50) 16.89(12:57) 32734 /40c85%602.3
  rollerskiing2 2:33:30 21.02(7:18) 33.82(4:32) 161498.9
  kayaking1 2:09:34 7.89(3.7/h) 12.7(5.9/h)141.5
  running2 58:21 6.05(9:39) 9.74(6:00) 216215.2
  xc ski dryland training1 23:27 1.96(11:58) 3.15(7:26) 21986.8
  trail running2 13:02 0.79(16:31) 1.27(10:16) 5829.5
  Total8 9:56:33 48.2(12:23) 77.57(7:41) 98134 /40c85%1574.2
  [1-5]8 9:47:01
averages - sleep:5.5

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SuMoTuWeThFrSa

Saturday Oct 10, 2015 #

Event: ROC - Zarpentine Farms Corn Maze-O Event
 
Event: UNO Boulder Dash
 

Note
slept:7.0

11 AM

trail running warm up/down 4:50 intensity: (6 @0) + (49 @1) + (1:48 @2) + (2:07 @3) 0.4 km (12:12 / km) +21m 9:39 / km
ahr:121 max:134 shoes: Inov-8 Oroc 340

orienteering race 1:30:48 intensity: (10 @0) + (3:02 @1) + (43:13 @2) + (38:19 @3) + (5:43 @4) + (21 @5) *** 6.13 km (14:49 / km) +135m 13:21 / km
ahr:128 max:176 spiked:11/15c shoes: Inov-8 Oroc 340

2 PM

rollerskiing 34:09 intensity: (14 @1) + (6:15 @2) + (11:14 @3) + (16:22 @4) + (4 @5) 7.14 km (4:47 / km) +109m 4:27 / km
ahr:141 max:169 shoes: Niflheim S600 / Rossi X9

4 PM

Note


Saturday - Day 1 - Green - Splits

Friday Oct 9, 2015 #

Note
slept:4.75 (rest day)

Thursday Oct 8, 2015 #

Note
slept:5.5

rollerskiing 1:59:21 intensity: (12 @0) + (1:38 @1) + (10:39 @2) + (1:03:47 @3) + (43:05 @4) 26.68 km (4:28 / km) +52m 4:26 / km
ahr:140 max:157 shoes: Niflheim S600 / Rossi X9

Wednesday Oct 7, 2015 #

Note
slept:2.0

kayaking 53:42 intensity: (27 @0) + (33:05 @1) + (20:10 @2) 3.99 mi (4.5 mph)
ahr:108 max:122 shoes: QCC 600X

kayaking (rolling etc) 17:41 intensity: (8:26 @0) + (8:35 @1) + (40 @2) 0.07 mi (0.2 mph)
ahr:91 max:115 shoes: QCC 600X

kayaking 58:11 [1] 3.83 mi (3.9 mph)
ahr:93 max:104 shoes: QCC 600X

Tuesday Oct 6, 2015 #

Note
slept:6.25

running warm up/down 12:53 intensity: (6 @0) + (14 @1) + (2 @2) + (1:32 @3) + (10:17 @4) + (42 @5) 1.37 mi (9:24 / mi) +42m 8:35 / mi
ahr:152 max:166 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 23:27 intensity: (3 @1) + (1:17 @2) + (9:29 @3) + (7:29 @4) + (5:09 @5) 1.96 mi (11:58 / mi) +219m 8:53 / mi
ahr:150 max:175 shoes: Mizuno Wave Ascend 4

running warm up/down 13:10 intensity: (51 @2) + (5:47 @3) + (6:29 @4) + (3 @5) 1.26 mi (10:27 / mi) +148m 7:39 / mi
ahr:143 max:166 shoes: Mizuno Wave Ascend 4

Monday Oct 5, 2015 #

Note
slept:4.0

running (road) 32:18 intensity: (2 @0) + (6 @1) + (5 @2) + (13:27 @3) + (13:20 @4) + (5:18 @5) 3.42 mi (9:27 / mi) +26m 9:14 / mi
ahr:152 max:195 shoes: K-Swiss Keahou 2 #2

Sunday Oct 4, 2015 #

Note
slept:9.0

10 AM

trail running warm up/down 8:12 intensity: (3 @0) + (26 @1) + (4:50 @2) + (2:53 @3) 0.87 km (9:23 / km) +37m 7:45 / km
ahr:124 max:145 shoes: Inov-8 Oroc 340

orienteering race 1:33:49 intensity: (1:08 @1) + (27:34 @2) + (55:06 @3) + (9:13 @4) + (48 @5) *** 8.01 km (11:43 / km) +109m 10:58 / km
ahr:133 max:175 spiked:17/19c shoes: Inov-8 Oroc 340

2 PM

orienteering (flag pickup) 34:02 intensity: (2 @1) + (6:32 @2) + (12:57 @3) + (13:40 @4) + (51 @5) *** 2.76 km (12:19 / km) +83m 10:43 / km
ahr:141 max:176 spiked:6/6c shoes: Inov-8 Oroc 340


Sunday - Long Green - Splits

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