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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 30 days ending Sep 30, 2012:

activity # timemileskm+mload
  kayaking4 13:44:23 52.17(3.8/h) 83.96(6.1/h)1041.4
  orienteering5 9:51:19 31.65(18:41) 50.93(11:37) 202886 /100c86%1944.6
  running13 8:55:38 62.65(8:33) 100.82(5:19) 4341971.4
  mountain biking4 8:02:45 38.4(4.8/h) 61.8(7.7/h) 12241367.3
  Total25 40:34:05 184.87(13:10) 297.51(8:11) 368686 /100c86%6324.7
  [1-5]25 40:29:52
averages - sleep:6.2

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Sunday Sep 30, 2012 #

Event: ROC - Letchworth State Park (West) [2012 Series #5]
 
12 PM

orienteering race 1:43:32 intensity: (17 @0) + (9:22 @1) + (36:42 @2) + (47:07 @3) + (10:04 @4) *** 7.89 km (13:07 / km) +284m 11:07 / km
ahr:129 max:155 spiked:13/18c slept:8.0 shoes: Salomon XA Pro 3D Ultra 2 turq

8 PM

Note


Red - Splits

Saturday Sep 29, 2012 #

Event: Ellicottville Adventure Run & Hike
 
11 AM

orienteering race (score-O) 5:53:52 intensity: (49 @0) + (2:09 @1) + (39:36 @2) + (2:46:15 @3) + (2:15:59 @4) + (9:04 @5) *** 29.63 km (11:57 / km) +1460m 9:35 / km
ahr:142 max:184 spiked:26/27c slept:6.25 shoes: Salomon XA Pro 3D Ultra 2 turq

Friday Sep 28, 2012 #

Note
slept:2.0 (rest day)

Thursday Sep 27, 2012 #

mountain biking (singletrack) 2:06:00 intensity: (7:09 @1) + (49:20 @2) + (50:07 @3) + (19:18 @4) + (6 @5) 10.05 mi (4.8 mph) +340m
ahr:127 max:165 slept:7.0 shoes: Trek X-Cal

Wednesday Sep 26, 2012 #

Note
slept:1.25

Tuesday Sep 25, 2012 #

kayaking 2:52:00 intensity: (1:30:00 @1) + (1:22:00 @2) 11.2 mi (3.9 mph)
slept:6.0 shoes: Hurricane Tampico 135S

Monday Sep 24, 2012 #

running tempo (road) 41:54 intensity: (12 @0) + (3 @1) + (59 @2) + (8:25 @3) + (32:14 @4) + (1 @5) 5.14 mi (8:09 / mi) +34m 7:59 / mi
ahr:152 max:165 slept:4.5 shoes: Puma Ventis (purple)

Sunday Sep 23, 2012 #

Note
slept:8.0 (rest day)

Saturday Sep 22, 2012 #

running long ("trail") 1:20:29 intensity: (3 @0) + (12 @1) + (35 @2) + (39:01 @3) + (40:38 @4) 9.13 mi (8:49 / mi) +71m 8:36 / mi
ahr:145 max:157 slept:9.5 shoes: Puma Ventis (purple)

Friday Sep 21, 2012 #

mountain biking (singletrack/skills) 2:15:00 intensity: (2:51 @1) + (1:01:42 @2) + (52:33 @3) + (17:26 @4) + (28 @5) 10.59 mi (4.7 mph) +290m
ahr:128 max:169 slept:5.75 shoes: Trek X-Cal

Thursday Sep 20, 2012 #

running tempo (road) 41:53 intensity: (5 @0) + (2 @1) + (1 @2) + (3 @3) + (26:04 @4) + (15:38 @5) 5.13 mi (8:10 / mi) +34m 8:00 / mi
ahr:161 max:178 slept:7.5 shoes: Puma Ventis (purple)

Wednesday Sep 19, 2012 #

running intervals ("trail") 41:54 intensity: (2 @0) + (18 @1) + (41 @2) + (15:14 @3) + (17:17 @4) + (8:22 @5) 4.81 mi (8:43 / mi) +21m 8:36 / mi
ahr:150 max:173 slept:4.5 shoes: Puma Ventis (purple)

Tuesday Sep 18, 2012 #

orienteering (night-O) 1:15:57 intensity: (40 @0) + (7 @1) + (4:33 @2) + (36:07 @3) + (29:34 @4) + (4:56 @5) *** 5.14 km (14:47 / km) +139m 13:01 / km
ahr:144 max:179 spiked:10/13c slept:7.0 shoes: Salomon XA Pro 3D Ultra 2 turq

Monday Sep 17, 2012 #

Note
slept:5.75 (rest day)

Sunday Sep 16, 2012 #

running long ("trail") 1:12:40 intensity: (11 @0) + (15 @1) + (1:07 @2) + (46:52 @3) + (22:38 @4) + (1:37 @5) 8.06 mi (9:01 / mi) +62m 8:48 / mi
ahr:144 max:179 slept:8.0 shoes: Puma Ventis (purple)

Saturday Sep 15, 2012 #

Event: ROC - Highland Park [2012 Sprint Series #6 Score-O]
 

Note
slept:10.0

11 AM

orienteering race (sprint) 20:48 intensity: (48 @0) + (9 @1) + (14 @2) + (35 @3) + (4:28 @4) + (14:34 @5) *** 3.09 km (6:44 / km) +61m 6:08 / km
ahr:168 max:194 spiked:15/18c shoes: Salomon XA Pro 3D Ultra 2 turq

12 PM

orienteering race (random-O) 37:10 intensity: (37 @2) + (22 @3) + (25:58 @4) + (10:13 @5) *** 5.18 km (7:10 / km) +84m 6:38 / km
ahr:160 max:177 spiked:22/24c shoes: Salomon XA Pro 3D Ultra 2 turq

4 PM

mountain biking (singletrack) 2:05:00 intensity: (34:30 @2) + (56:07 @3) + (33:09 @4) + (1:14 @5) 10.04 mi (4.8 mph) +312m
ahr:136 max:171 shoes: Trek X-Cal


Sprint - Splits

Friday Sep 14, 2012 #

Note
slept:4.25 (rest day)

Thursday Sep 13, 2012 #

running (road) 22:05 intensity: (8 @0) + (16 @1) + (40 @2) + (5:07 @3) + (15:54 @4) 2.63 mi (8:24 / mi) +13m 8:16 / mi
ahr:148 max:163 slept:3.5 shoes: Puma Ventis (purple)

Wednesday Sep 12, 2012 #

Note
slept:5.75 (rest day)

Tuesday Sep 11, 2012 #

kayaking 2:37:00 [1] 9.86 mi (3.8 mph)
slept:5.5 shoes: Hurricane Tampico 135S

Monday Sep 10, 2012 #

running intervals ("trail") 37:27 intensity: (10 @0) + (2 @1) + (4 @2) + (14:37 @3) + (14:30 @4) + (8:04 @5) 4.38 mi (8:33 / mi) +20m 8:26 / mi
ahr:152 max:177 slept:4.5 shoes: Puma Ventis (purple)

Sunday Sep 9, 2012 #

Event: ROC - Webster Park Trail Challenge
 

kayaking 4:29:23 [1] 18.04 mi (4.0 mph)
slept:8.0 shoes: Hurricane Tampico 135S

Saturday Sep 8, 2012 #

running ("trail") 1:01:25 intensity: (4 @0) + (3 @1) + (1 @2) + (25:04 @3) + (32:57 @4) + (3:16 @5) 7.1 mi (8:39 / mi) +62m 8:25 / mi
ahr:148 max:179 slept:10.5 shoes: Puma Ventis (purple)

Friday Sep 7, 2012 #

running (greyhound assisted) 15 [3] 0.04 mi (6:17 / mi)

mountain biking (singletrack) 1:36:45 intensity: (7 @0) + (56 @1) + (15:51 @2) + (51:21 @3) + (27:52 @4) + (38 @5) 7.72 mi (4.8 mph) +282m
ahr:139 max:168 slept:5.5 shoes: Trek X-Cal

Thursday Sep 6, 2012 #

running 32:12 intensity: (28:12 @4) + (4:00 @5) 4.1 mi (7:51 / mi) +36m 7:39 / mi
slept:8.0 shoes: Puma Ventis (purple)

Wednesday Sep 5, 2012 #

Note
slept:3.0 (rest day)

Tuesday Sep 4, 2012 #

running (road) 34:06 intensity: (9 @0) + (2 @1) + (1 @2) + (10:36 @3) + (20:01 @4) + (3:17 @5) 4.0 mi (8:32 / mi) +23m 8:23 / mi
ahr:150 max:173 slept:7.25 shoes: Puma Ventis (purple)

Monday Sep 3, 2012 #

running (road) 33:26 intensity: (10 @0) + (22 @1) + (15 @2) + (14:30 @3) + (18:09 @4) 4.04 mi (8:17 / mi) +23m 8:08 / mi
ahr:145 max:162 slept:5.0 shoes: Puma Ventis (purple)

Sunday Sep 2, 2012 #

running ("trail") 35:52 intensity: (18 @0) + (22 @1) + (30 @2) + (13:50 @3) + (20:52 @4) 4.08 mi (8:47 / mi) +35m 8:33 / mi
ahr:144 max:162 slept:9.25 shoes: Puma Ventis (purple)

Saturday Sep 1, 2012 #

kayaking 3:46:00 intensity: (1:31:00 @1) + (2:15:00 @2) 13.07 mi (3.5 mph)
slept:5.5 shoes: Hurricane Tampico 135S

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