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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 29 days ending Feb 29, 2016:

activity # timemileskm+mload
  xc skiing - skate15 22:23:19 163.59(8:13) 263.27(5:06) 24204141.0
  ski orienteering4 5:48:36 23.9(14:35) 38.46(9:04) 6489 /9c100%991.7
  strength27 2:48:00168.3
  running4 2:23:29 15.64(9:10) 25.17(5:42) 131483.9
  kayaking1 2:01:00 7.82(3.9/h) 12.59(6.2/h)121.9
  rollerskiing1 1:33:18 11.8(7:54) 18.99(4:55) 52316.8
  Total34 36:57:42 222.75 358.48 32519 /9c100%6223.6
  [1-5]34 36:49:59
averages - sleep:6

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Monday Feb 29, 2016 #

Note
slept:3.5

strength (balance) 1:00 [1]

running (road) 30:15 intensity: (8 @0) + (11 @1) + (22 @2) + (13:04 @3) + (16:30 @4) 3.44 mi (8:48 / mi) +26m 8:36 / mi
ahr:146 max:161 shoes: K-Swiss Keahou 2 #2

Sunday Feb 28, 2016 #

Event: Stars W.A.R. (Winter Adventure Race)
 

Note
slept:8.0

strength (balance) 1:00 [1]

xc skiing - skate 1:22:00 intensity: (7:03 @1) + (16:18 @2) + (40:04 @3) + (18:35 @4) 11.72 km (7:00 / km) +246m 6:20 / km
ahr:117 max:158 shoes: Rossi Max / Fischer RCS Carb

Saturday Feb 27, 2016 #

Event: NYSSRA Championships Ski-O
 

Note
slept:5.5

strength (balance) 2:00 [1]

10 AM

xc skiing - skate 1:36:00 intensity: (3:06 @1) + (10:49 @2) + (32:59 @3) + (48:56 @4) + (10 @5) 20.11 km (4:46 / km) +263m 4:29 / km
ahr:134 max:166 shoes: Fischer CRS / Fischer RCS Carb

2 PM

xc skiing - skate 1:25:00 intensity: (2:33 @1) + (8:27 @2) + (27:25 @3) + (46:35 @4) 16.25 km (5:14 / km) +215m 4:54 / km
ahr:134 max:162 shoes: Fischer CRS / Fischer RCS Carb

Friday Feb 26, 2016 #

Note
slept:4.5

strength (balance) 2:00 [1]

xc skiing - skate 1:11:00 intensity: (3:00 @1) + (6:33 @2) + (31:40 @3) + (29:47 @4) 16.9 km (4:12 / km)
ahr:133 max:161 shoes: Fischer CRS / Fischer RCS Carb

Thursday Feb 25, 2016 #

Note
slept:9.25

strength (balance) 1:00 [1]
(rest day)

Wednesday Feb 24, 2016 #

Note
slept:4.0

strength (balance) 2:00 [1]

running (road) 30:46 intensity: (12 @0) + (17 @1) + (1:28 @2) + (23:23 @3) + (5:26 @4) 3.42 mi (9:00 / mi) +26m 8:47 / mi
ahr:139 max:153 shoes: K-Swiss Keahou 2 #2

Tuesday Feb 23, 2016 #

Note
slept:4.5

strength (balance) 1:00 [1]

xc skiing - skate 2:21:00 intensity: (41:43 @1) + (1:05:59 @2) + (31:55 @3) + (1:23 @4) 20.31 km (6:57 / km) +173m 6:40 / km
ahr:113 max:151 shoes: Rossi Max / Fischer RCS Carb

Monday Feb 22, 2016 #

Note
slept:5.5

strength (balance) 1:00 [1]

kayaking 2:01:00 intensity: (2:00:04 @1) + (56 @2) 7.82 mi (3.9 mph)
ahr:94 max:115 shoes: QCC 600X

Sunday Feb 21, 2016 #

Event: ROC - Harriet Hollister Spencer State Recreation Area - Ski-O
 

Note
slept:6.25

9 AM

ski orienteering (hanging flags) 1:53:06 intensity: (48 @0) + (32:49 @1) + (33:05 @2) + (32:53 @3) + (13:31 @4) *** 8.59 km (13:10 / km) +141m 12:10 / km
ahr:123 max:157 shoes: Rossi Max / Fischer RCS Carb

2 PM

ski orienteering (flag pickup) 50:43 intensity: (3:05 @1) + (11:20 @2) + (16:56 @3) + (19:22 @4) *** 6.26 km (8:06 / km) +114m 7:26 / km
ahr:137 max:163 shoes: Rossi Max / Fischer RCS Carb

Saturday Feb 20, 2016 #

Note
slept:6.0

strength (balance) 2:00 [1]

ski orienteering 1:19:19 intensity: (4 @1) + (5:07 @2) + (36:30 @3) + (37:25 @4) + (13 @5) *** 8.94 km (8:52 / km) +152m 8:11 / km
ahr:144 max:165 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering 46:39 intensity: (1 @0) + (3:26 @1) + (3:07 @2) + (23:51 @3) + (16:14 @4) *** 5.99 km (7:47 / km) +135m 7:00 / km
ahr:139 max:159 shoes: Fischer CRS / Fischer RCS Carb

Friday Feb 19, 2016 #

Note
slept:4.0

strength (balance) 1:00 [1]

Thursday Feb 18, 2016 #

Note
slept:6.0

strength (balance) 1:00 [1]

xc skiing - skate 24:00 intensity: (49 @1) + (2:50 @2) + (6:50 @3) + (13:31 @4) 4.51 km (5:19 / km) +89m 4:51 / km
ahr:126 max:164 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering (hanging flags) 36:23 intensity: (1:54 @0) + (7:25 @1) + (7:43 @2) + (12:30 @3) + (6:51 @4) 4.29 km (8:29 / km) +50m 8:01 / km
ahr:126 max:159 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering 22:26 intensity: (4 @0) + (9 @1) + (15 @2) + (6:57 @3) + (15:01 @4) *** 4.39 km (5:06 / km) +56m 4:48 / km
ahr:149 max:164 spiked:9/9c shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 33:49 intensity: (3:40 @0) + (9:07 @1) + (8:20 @2) + (8:02 @3) + (4:40 @4) 3.49 km (9:42 / km) +44m 9:07 / km
ahr:119 max:157 shoes: Fischer CRS / Fischer RCS Carb

Wednesday Feb 17, 2016 #

Note
slept:4.5

strength (balance) 1:00 [1]

xc skiing - skate 1:32:00 intensity: (5:07 @1) + (13:18 @2) + (36:46 @3) + (35:59 @4) + (50 @5) 16.34 km (5:38 / km) +268m 5:12 / km
ahr:129 max:167 shoes: Fischer CRS / Fischer RCS Carb

Tuesday Feb 16, 2016 #

Note
slept:6.5

strength (balance) 1:00 [1]

strength (snow rearrangement) 1:05:00 [1]

Monday Feb 15, 2016 #

Note
slept:4.5

strength (balance) 1:00 [1]

xc skiing - skate 1:49:15 intensity: (9 @0) + (23 @1) + (7:37 @2) + (1:02:13 @3) + (38:53 @4) 24.51 km (4:27 / km) +126m 4:21 / km
ahr:142 max:160 shoes: Fischer CRS / Fischer RCS Carb

Sunday Feb 14, 2016 #

Note
slept:9.0

running ("trail") 51:23 intensity: (13 @1) + (23 @2) + (19:36 @3) + (31:11 @4) 5.15 mi (9:59 / mi) +50m 9:41 / mi
ahr:145 max:159 shoes: Salomon XT Hornet black

Saturday Feb 13, 2016 #

Event: EMPO - Pineridge XC - Ski- and Snowshoe-O - POSTPONED
 

Note
slept:10.0

strength (balance) 2:00 [1]

strength (core) 30:00 [1]

Friday Feb 12, 2016 #

Note
slept:0.0

strength (balance) 2:00 [1]

xc skiing - skate 1:28:48 intensity: (4 @0) + (37 @1) + (12:19 @2) + (38:53 @3) + (31:03 @4) + (5:52 @5) 22.06 km (4:01 / km) +100m 3:56 / km
ahr:144 max:168 shoes: Fischer CRS / Fischer RCS Carb

Thursday Feb 11, 2016 #

Note
slept:6.0

strength (balance) 1:00 [1]

xc skiing - skate 1:05:34 intensity: (3:36 @1) + (2:33 @2) + (24:55 @3) + (34:30 @4) 12.63 km (5:11 / km) +66m 5:04 / km
ahr:145 max:164 shoes: Fischer CRS / Fischer RCS Carb

Wednesday Feb 10, 2016 #

Note
slept:5.25 (injured)

strength (balance) 2:00 [1]

Tuesday Feb 9, 2016 #

Note
slept:8.0 (injured)

strength (balance) 1:00 [1]

xc skiing - skate 33:03 intensity: (31 @2) + (6:45 @3) + (25:06 @4) + (41 @5) 7.82 km (4:14 / km) +42m 4:07 / km
ahr:152 max:166 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 54:39 intensity: (5:12 @1) + (8:18 @2) + (15:44 @3) + (24:41 @4) + (44 @5) 8.54 km (6:24 / km) +60m 6:11 / km
ahr:139 max:167 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 11:17 intensity: (8 @2) + (11 @3) + (3:47 @4) + (7:11 @5) 3.52 km (3:12 / km) +18m 3:08 / km
ahr:164 max:177 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 13:20 intensity: (46 @2) + (5:17 @3) + (7:17 @4) 2.96 km (4:30 / km) +14m 4:24 / km
ahr:145 max:160 shoes: Fischer CRS / Fischer RCS Carb

Monday Feb 8, 2016 #

Note
slept:8.0 (sick)

strength (balance) 2:00 [1]

Sunday Feb 7, 2016 #

Note
slept:6.25

strength (balance) 2:00 [1]

10 AM

xc skiing - skate 1:00:00 intensity: (38 @1) + (13:40 @2) + (18:39 @3) + (27:03 @4) 11.31 km (5:18 / km) +176m 4:55 / km
ahr:127 max:164 shoes: Rossi Max / Fischer RCS Carb

12 PM

xc skiing - skate 1:47:00 intensity: (2:15 @1) + (11:32 @2) + (30:32 @3) + (1:02:41 @4) 21.31 km (5:01 / km) +266m 4:44 / km
ahr:133 max:161 shoes: Rossi Max / Fischer RCS Carb

Saturday Feb 6, 2016 #

Event: Empire State Winter Games Ski-O - CANCELLED
 

Note
slept:9.5

strength (balance) 2:00 [1]

Friday Feb 5, 2016 #

Note
slept:5.0 (rest day)

strength (balance) 2:00 [1]

Thursday Feb 4, 2016 #

Note
slept:6.5

strength (balance) 1:00 [1]

xc skiing - skate 1:33:00 intensity: (1:26 @1) + (14:10 @2) + (40:33 @3) + (36:51 @4) 21.27 km (4:22 / km) +114m 4:15 / km
ahr:135 max:160 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate (DP) 10:17 intensity: (2:10 @2) + (5:48 @3) + (2:19 @4) 0.75 km (13:46 / km) +16m 12:26 / km
ahr:137 max:152 shoes: Fischer CRS / Fischer RCS Carb

Wednesday Feb 3, 2016 #

Note
slept:5.5

strength (balance) 2:00 [1]

rollerskiing 1:33:18 intensity: (9 @0) + (37 @1) + (8:44 @2) + (36:32 @3) + (47:16 @4) 18.99 km (4:55 / km) +52m 4:51 / km
ahr:143 max:157 shoes: Niflheim S600 / Rossi X9

Tuesday Feb 2, 2016 #

Note
slept:6.0

strength (balance) 4:00 [1]

running 31:05 intensity: (23 @0) + (39 @1) + (43 @2) + (21:15 @3) + (8:05 @4) 3.63 mi (8:34 / mi) +29m 8:21 / mi
ahr:139 max:160 shoes: K-Swiss Keahou 2 #2

strength (plank) 10:00 [1]
ahr:94 max:109

strength (core) 20:00 intensity: (19:43 @1) + (17 @2)
ahr:85 max:115

Monday Feb 1, 2016 #

Note
slept:6.0

strength (balance) 2:00 [1]

xc skiing - skate 57:44 intensity: (11 @0) + (2:31 @1) + (22:34 @2) + (23:38 @3) + (8:50 @4) 14.28 km (4:03 / km) +91m 3:55 / km
ahr:130 max:155 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate (DP) 14:33 intensity: (34 @1) + (4:55 @2) + (6:03 @3) + (3:01 @4) 2.7 km (5:23 / km) +33m 5:05 / km
ahr:114 max:154 shoes: Fischer CRS / Fischer RCS Carb

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