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Training Log Archive: arthurd

In the 29 days ending Feb 29, 2012:

activity # timemileskm+mload
  running15 10:47:40 72.46(8:56) 116.61(5:33) 5592198.8
  xc skiing - skate5 9:24:54 69.77(8:06) 112.29(5:02) 13941711.2
  ski orienteering4 3:54:53 21.77(10:47) 35.03(6:42) 40172 /80c90%937.2
  snowshoeing1 3:43:25 8.15(27:25) 13.12(17:02) 377330.1
  strength5 1:12:0072.0
  Total26 29:02:52 172.15 277.05 273172 /80c90%5249.3
  [1-5]26 28:40:36
averages - sleep:7.9

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Wednesday Feb 29, 2012 #

running tempo (road) 41:59 intensity: (6 @0) + (1 @1) + (30 @2) + (3:53 @3) + (35:34 @4) + (1:55 @5) 4.99 mi (8:25 / mi) +33m 8:15 / mi
ahr:152 max:176 slept:8.25 shoes: Puma Ventis (yellow)

Tuesday Feb 28, 2012 #

Note
slept:7.75

Monday Feb 27, 2012 #

running long ("trail") 1:23:59 intensity: (6 @0) + (18 @1) + (1:01 @2) + (46:19 @3) + (32:38 @4) + (3:37 @5) 9.11 mi (9:13 / mi) +68m 9:01 / mi
ahr:145 max:177 slept:8.75 shoes: Puma Ventis (yellow)

Sunday Feb 26, 2012 #

xc skiing - skate 2:06:32 intensity: (2 @0) + (1:41 @1) + (25:19 @2) + (1:03:02 @3) + (36:28 @4) 20.55 km (6:09 / km) +498m 5:30 / km
ahr:137 max:158 slept:7.5 shoes: Rossignol Max skate / Rossi X9

Saturday Feb 25, 2012 #

running intervals ("trail") 31:20 intensity: (4 @0) + (30 @1) + (1:04 @2) + (4:13 @3) + (21:37 @4) + (3:52 @5) 3.61 mi (8:41 / mi) +21m 8:32 / mi
ahr:152 max:170 slept:8.0 shoes: Mizuno Wave Ascend 4

Friday Feb 24, 2012 #

running ("trail") 28:43 intensity: (28 @0) + (4:21 @1) + (2:01 @2) + (20:55 @3) + (58 @4) 3.14 mi (9:09 / mi) +35m 8:50 / mi
ahr:131 max:151 slept:7.5 shoes: Puma Ventis (yellow)

strength 10:00 [1]

Thursday Feb 23, 2012 #

xc skiing - skate 2:17:19 intensity: (1:48 @0) + (2:00 @1) + (2:37 @2) + (1:25:15 @3) + (45:39 @4) 30.49 km (4:30 / km) +279m 4:18 / km
ahr:140 max:157 slept:7.0 shoes: Rossignol Max skate / Rossi X9

Wednesday Feb 22, 2012 #

running tempo (road) 35:09 intensity: (7 @0) + (1:08 @1) + (1:44 @2) + (3:33 @3) + (28:37 @4) 4.18 mi (8:25 / mi) +31m 8:13 / mi
ahr:149 max:162 slept:7.25 shoes: Puma Ventis (shiny)

Tuesday Feb 21, 2012 #

Note
slept:8.0 (rest day)

Monday Feb 20, 2012 #

running ("trail") 52:15 intensity: (9 @0) + (24 @1) + (12 @2) + (35:58 @3) + (15:32 @4) 5.75 mi (9:05 / mi) +40m 8:54 / mi
ahr:143 max:157 slept:7.75 shoes: Puma Ventis (yellow)

Sunday Feb 19, 2012 #

running long ("trail") 1:13:45 intensity: (20 @0) + (2:05 @1) + (3:18 @2) + (53:37 @3) + (14:25 @4) 8.1 mi (9:06 / mi) +57m 8:55 / mi
ahr:140 max:154 slept:8.75 shoes: Puma Ventis (yellow)

Saturday Feb 18, 2012 #

running (road) 38:22 intensity: (7 @0) + (27 @1) + (20 @2) + (9:18 @3) + (28:10 @4) 4.54 mi (8:27 / mi) +25m 8:19 / mi
ahr:147 max:158 slept:8.0 shoes: Puma Ventis (shiny)

Friday Feb 17, 2012 #

xc skiing - skate 2:03:21 intensity: (1 @0) + (46 @1) + (21:42 @2) + (1:28:56 @3) + (11:56 @4) 26.76 km (4:37 / km) +250m 4:24 / km
ahr:136 max:156 slept:8.25 shoes: Rossignol Max skate / Rossi X9

Thursday Feb 16, 2012 #

running ("trail") 28:29 intensity: (13 @0) + (37 @1) + (4:11 @2) + (21:10 @3) + (2:03 @4) + (15 @5) 3.12 mi (9:08 / mi) +36m 8:49 / mi
ahr:137 max:167 slept:8.0 shoes: Mizuno Wave Ascend 4

strength 25:00 [1]

Wednesday Feb 15, 2012 #

running (road) 4:51 intensity: (8 @0) + (1:08 @1) + (1:30 @2) + (1:29 @3) + (20 @4) + (16 @5) 0.54 mi (9:00 / mi) +9m 8:34 / mi
ahr:121 max:171 shoes: Puma Ventis (shiny)

running tempo (road) 28:21 intensity: (14 @1) + (1 @2) + (1:28 @3) + (22:39 @4) + (3:59 @5) 3.44 mi (8:14 / mi) +24m 8:04 / mi
ahr:156 max:176 slept:8.5 shoes: Puma Ventis (shiny)

Tuesday Feb 14, 2012 #

Note
slept:8.5 (rest day)

Monday Feb 13, 2012 #

running (road) 37:23 intensity: (15 @0) + (3:12 @1) + (4:17 @2) + (21:36 @3) + (8:03 @4) 4.19 mi (8:55 / mi) +26m 8:45 / mi
ahr:135 max:154 slept:9.0 shoes: Puma Ventis (yellow)

strength 20:00 [1]

Sunday Feb 12, 2012 #

9 AM

snowshoeing 3:43:25 intensity: (17:37 @0) + (1:46:04 @1) + (1:16:45 @2) + (21:24 @3) + (1:35 @4) 8.15 mi (27:25 / mi) +377m 23:58 / mi
ahr:109 max:151 slept:3.75 shoes: Merrell Phaser Peak

3 PM

strength (shoveling) 2:00 [1]

Saturday Feb 11, 2012 #

running long ("trail") 1:07:41 intensity: (6 @0) + (20 @1) + (52 @2) + (5:32 @3) + (1:00:42 @4) + (9 @5) 7.08 mi (9:34 / mi) +59m 9:19 / mi
ahr:149 max:167 slept:8.0 shoes: Mizuno Wave Ascend 4

Friday Feb 10, 2012 #

Note
slept:9.0 (rest day)

Thursday Feb 9, 2012 #

xc skiing - skate 1:55:27 intensity: (20 @1) + (21:44 @2) + (1:28:35 @3) + (4:48 @4) 23.4 km (4:56 / km) +196m 4:44 / km
ahr:134 max:150 slept:8.25 shoes: Rossignol Max skate / Rossi X9

Wednesday Feb 8, 2012 #

running ("trail") 28:31 intensity: (18 @0) + (6 @1) + (3:38 @2) + (22:46 @3) + (1:43 @4) 3.11 mi (9:10 / mi) +39m 8:50 / mi
ahr:135 max:157 slept:9.0 shoes: Puma Ventis (yellow)

strength 15:00 [1]

Tuesday Feb 7, 2012 #

running intervals ("trail") 30:20 intensity: (6 @0) + (21 @1) + (57 @2) + (15:02 @3) + (13:39 @4) + (15 @5) 3.45 mi (8:48 / mi) +25m 8:36 / mi
ahr:146 max:165 slept:8.5 shoes: Puma Ventis (yellow)

Monday Feb 6, 2012 #

running ("trail") 36:32 intensity: (15 @0) + (38 @1) + (2:58 @2) + (23:32 @3) + (9:09 @4) 4.11 mi (8:54 / mi) +31m 8:41 / mi
ahr:140 max:159 slept:8.25 shoes: Puma Ventis (yellow)

Sunday Feb 5, 2012 #

Note
slept:6.75

Saturday Feb 4, 2012 #

9 AM

ski orienteering race (middle) 1:11:35 [4] *** 10.12 km (7:05 / km) +131m 6:39 / km
spiked:19/21c slept:8.0 shoes: Rossignol Max skate / Rossi X9

11 AM

xc skiing - skate 1:02:15 intensity: (16:23 @2) + (25:22 @3) + (20:28 @4) + (2 @5) * 11.09 km (5:37 / km) +171m 5:13 / km
ahr:134 max:165 shoes: Rossignol Max skate / Rossi X9


Tahoe XC US Champs Middle4 red - Splits

Friday Feb 3, 2012 #

Note
slept:8.0

12 PM

ski orienteering race (mixed sprint relay) 18:47 intensity: (49 @1) + (54 @2) + (35 @3) + (16:07 @4) + (22 @5) *** 2.49 km (7:33 / km) +29m 7:08 / km
ahr:145 max:171 spiked:7/9c shoes: Rossignol Max skate / Rossi X9

ski orienteering race (mixed sprint relay) 16:37 intensity: (14 @1) + (33 @2) + (1:52 @3) + (13:30 @4) + (28 @5) *** 2.32 km (7:10 / km) +40m 6:36 / km
ahr:152 max:167 spiked:8/9c shoes: Rossignol Max skate / Rossi X9

ski orienteering race (mixed sprint relay) 17:46 intensity: (1:11 @2) + (31 @3) + (12:52 @4) + (3:12 @5) *** 2.27 km (7:50 / km) +35m 7:17 / km
ahr:155 max:169 spiked:10/11c shoes: Rossignol Max skate / Rossi X9

Thursday Feb 2, 2012 #

1 PM

ski orienteering race (long) 1:29:18 [4] *** 14.22 km (6:17 / km) +166m 5:56 / km
spiked:19/21c slept:8.0 shoes: Rossignol Max skate / Rossi X9


TahoeXC US Long Red - Splits

Wednesday Feb 1, 2012 #

Note

10 AM

ski orienteering race (sprint) 20:50 intensity: (15:50 @4) + (5:00 @5) *** 3.62 km (5:45 / km)
spiked:9/9c slept:7.75 shoes: Rossignol Max skate / Rossi X9


Auburn Ski Club Sprint WCup-F - Splits

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