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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 30 days ending Nov 30, 2012:

activity # timemileskm+mload
  running14 8:21:01 53.65(9:20) 86.33(5:48) 4571675.3
  orienteering5 7:59:02 30.55(15:41) 49.17(9:45) 93968 /79c86%1752.3
  mountain biking2 4:07:15 45.95(11.2/h) 73.95(17.9/h) 360777.4
  xc ski dryland training4 2:38:34 8.97(17:41) 14.44(10:59) 884540.2
  strength9 1:03:3192.4
  walking1 48:12 5.7(8:27) 9.17(5:15) 18252.1
  Total21 24:57:35 144.82 233.06 282268 /79c86%4889.7
  [1-5]21 24:51:35
averages - sleep:5.9

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Friday Nov 30, 2012 #

Note
slept:4.25

Thursday Nov 29, 2012 #

Note
slept:8.25

running (road) 30:13 intensity: (4 @0) + (2 @1) + (4:01 @3) + (23:16 @4) + (2:50 @5) 3.47 mi (8:43 / mi) +14m 8:36 / mi
ahr:152 max:177 shoes: Puma Ventis (shiny)

strength 4:00 [1]

Wednesday Nov 28, 2012 #

Note
slept:1.0

6 PM

running warm up/down 7:32 intensity: (8 @0) + (11 @1) + (25 @2) + (54 @3) + (5:54 @4) 0.76 mi (9:51 / mi) +14m 9:19 / mi
ahr:145 max:155 shoes: Mizuno Wave Ascend 4

strength 9:26 intensity: (21 @1) + (2:51 @2) + (4:27 @3) + (1:47 @4)
ahr:133 max:160 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 40:28 intensity: (11 @1) + (11 @2) + (13:24 @3) + (25:49 @4) + (53 @5) 2.35 mi (17:13 / mi) +207m 13:31 / mi
ahr:150 max:166 shoes: Mizuno Wave Ascend 4

running warm up/down 4:13 intensity: (2 @0) + (20 @1) + (45 @2) + (3:06 @3) 0.37 mi (11:20 / mi)
ahr:127 max:139 shoes: Mizuno Wave Ascend 4

8 PM

Note

Tuesday Nov 27, 2012 #

Note
slept:9.0

Monday Nov 26, 2012 #

Note
slept:0.0

Sunday Nov 25, 2012 #

Note
slept:9.0

Saturday Nov 24, 2012 #

running (road) 31:37 intensity: (16 @0) + (19 @1) + (32 @2) + (22:20 @3) + (8:10 @4) 3.36 mi (9:24 / mi) +13m 9:18 / mi
ahr:142 max:156 slept:9.5 shoes: Puma Ventis (shiny)

strength 4:00 [1]

Friday Nov 23, 2012 #

walking 48:12 intensity: (44:36 @1) + (3:20 @2) + (16 @3) 5.7 mi (8:27 / mi) +182m 7:42 / mi
ahr:85 max:130 slept:9.0 shoes: Merrell Reflex II #1

Thursday Nov 22, 2012 #

mountain biking ("trail") 3:55:51 intensity: (26 @0) + (1:16 @1) + (20:22 @2) + (2:34:23 @3) + (59:24 @4) 44.37 mi (11.3 mph) +331m
ahr:139 max:154 slept:9.0 shoes: Trek X-Cal

Wednesday Nov 21, 2012 #

Note
slept:8.5

6 PM

running warm up/down 14:07 intensity: (19 @0) + (16 @1) + (2:17 @2) + (4:25 @3) + (6:50 @4) 1.4 mi (10:06 / mi) +42m 9:15 / mi
ahr:140 max:163 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 47:55 intensity: (12 @1) + (2:00 @2) + (17:10 @3) + (28:33 @4) 2.65 mi (18:05 / mi) +216m 14:26 / mi
ahr:146 max:162 shoes: Mizuno Wave Ascend 4

running warm up/down 4:08 intensity: (23 @1) + (2:05 @2) + (1:40 @3) 0.34 mi (12:10 / mi)
ahr:123 max:133 shoes: Mizuno Wave Ascend 4

Tuesday Nov 20, 2012 #

running 1:01:48 intensity: (9 @0) + (29 @1) + (1:26 @2) + (40:00 @3) + (14:17 @4) + (5:27 @5) 6.66 mi (9:17 / mi) +54m 9:03 / mi
ahr:145 max:183 slept:9.5 shoes: Puma Ventis (yellow)

strength 4:00 [1]

10 PM

Note

Monday Nov 19, 2012 #

Note
slept:1.0

Sunday Nov 18, 2012 #

Event: CNYO Turkey-O
 

Note
slept:5.5

10 AM

orienteering race (red) 1:32:37 intensity: (13 @1) + (7:07 @2) + (31:31 @3) + (51:29 @4) + (2:17 @5) *** 9.53 km (9:43 / km) +296m 8:25 / km
ahr:147 max:181 spiked:9/12c shoes: Salomon XA Pro 3D Ultra 2 turq

12 PM

orienteering race (orange) 36:00 intensity: (9 @1) + (3:00 @2) + (8:09 @3) + (22:59 @4) + (1:43 @5) *** 3.55 km (10:09 / km) +135m 8:32 / km
ahr:150 max:167 spiked:9/9c shoes: Salomon XA Pro 3D Ultra 2 turq

1 PM

orienteering race (white) 12:40 intensity: (29 @2) + (29 @3) + (8:38 @4) + (3:04 @5) *** 1.9 km (6:40 / km) +38m 6:03 / km
ahr:159 max:170 spiked:8/9c shoes: Salomon XA Pro 3D Ultra 2 turq

Saturday Nov 17, 2012 #

Note
slept:8.0

running (road) 32:32 intensity: (8 @0) + (7 @1) + (2:06 @2) + (22:25 @3) + (7:27 @4) + (19 @5) 3.42 mi (9:31 / mi) +24m 9:19 / mi
ahr:140 max:172 shoes: Puma Ventis (yellow)

mountain biking 11:24 intensity: (18 @1) + (1:48 @2) + (6:29 @3) + (2:49 @4) 1.58 mi (8.3 mph) +29m
ahr:138 max:158 shoes: Trek X-Cal

Friday Nov 16, 2012 #

Note
slept:6.5

Thursday Nov 15, 2012 #

Note
slept:2.5

Wednesday Nov 14, 2012 #

Note
slept:2.0

6 PM

running warm up/down 8:25 intensity: (8 @0) + (8 @1) + (7 @2) + (3:58 @3) + (4:04 @4) 0.75 mi (11:14 / mi) +14m 10:37 / mi
ahr:143 max:157 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 52:53 intensity: (1:10 @0) + (3:45 @1) + (7:33 @2) + (17:18 @3) + (18:09 @4) + (4:58 @5) 2.88 mi (18:22 / mi) +286m 14:02 / mi
ahr:139 max:169 shoes: Mizuno Wave Ascend 4

running warm up/down 3:56 intensity: (13 @1) + (54 @2) + (2:49 @3) 0.33 mi (11:49 / mi) +22m 9:48 / mi
ahr:126 max:133 shoes: Mizuno Wave Ascend 4

8 PM

Note

Tuesday Nov 13, 2012 #

running (road) 30:48 intensity: (15 @0) + (20 @1) + (28 @2) + (20:51 @3) + (6:05 @4) + (2:49 @5) 3.43 mi (8:59 / mi) +25m 8:47 / mi
ahr:143 max:183 slept:8.5 shoes: Puma Ventis (shiny)

strength 4:00 [1]

Note

Monday Nov 12, 2012 #

running (road) 31:11 intensity: (7 @0) + (8 @1) + (56 @2) + (16:14 @3) + (9:49 @4) + (3:57 @5) 3.45 mi (9:02 / mi) +23m 8:51 / mi
ahr:149 max:216 slept:3.25 shoes: Puma Ventis (shiny)

Sunday Nov 11, 2012 #

Event: 2012 Salomon Raid the Hammer
 
9 AM

orienteering race 4:24:51 intensity: (15 @0) + (11 @1) + (7:56 @2) + (1:43:56 @3) + (2:08:43 @4) + (23:50 @5) *** 26.63 km (9:57 / km) +324m 9:23 / km
ahr:148 max:196 spiked:25/28c slept:8.0 shoes: Salomon XA Pro 3D Ultra 2 turq

9 PM

Note

Saturday Nov 10, 2012 #

Note
slept:8.0 (rest day)

Note

Friday Nov 9, 2012 #

running (road) 31:40 intensity: (59 @0) + (17 @1) + (3:42 @2) + (25:39 @3) + (1:03 @4) 3.4 mi (9:19 / mi) +13m 9:13 / mi
ahr:134 max:157 slept:6.0 shoes: Puma Ventis (shiny)

Thursday Nov 8, 2012 #

Note
slept:3.5

Wednesday Nov 7, 2012 #

Note
slept:0.5

6 PM

running warm up/down 14:41 intensity: (10 @0) + (10 @1) + (57 @2) + (9:42 @3) + (3:42 @4) 1.41 mi (10:25 / mi) +42m 9:32 / mi
ahr:140 max:162 shoes: Mizuno Wave Ascend 4

strength 9:05 intensity: (31 @0) + (1:04 @1) + (3:06 @2) + (3:59 @3) + (25 @4)
ahr:125 max:163 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 17:18 intensity: (10 @0) + (41 @1) + (3:21 @2) + (6:05 @3) + (7:01 @4) 1.09 mi (15:52 / mi) +175m 10:35 / mi
ahr:138 max:161 shoes: Mizuno Wave Ascend 4

running warm up/down 19:18 intensity: (8 @0) + (7 @1) + (7:37 @2) + (10:06 @3) + (1:20 @4) 1.69 mi (11:25 / mi) +22m 10:59 / mi
ahr:130 max:154 shoes: Mizuno Wave Ascend 4

Tuesday Nov 6, 2012 #

running (road) 31:46 intensity: (20 @0) + (6 @1) + (20 @2) + (2:25 @3) + (24:47 @4) + (3:48 @5) 3.84 mi (8:16 / mi) +27m 8:06 / mi
ahr:156 max:182 slept:8.5 shoes: Puma Ventis (shiny)

strength 4:00 [1]

Monday Nov 5, 2012 #

running (road) 30:02 intensity: (12 @0) + (30 @1) + (12 @2) + (22:03 @3) + (7:05 @4) 3.41 mi (8:48 / mi) +13m 8:42 / mi
ahr:141 max:162 slept:0.5 shoes: Puma Ventis (shiny)

strength 10:00 [1]

Note

Sunday Nov 4, 2012 #

running ("trail") 1:53:04 intensity: (1 @0) + (7 @1) + (18 @2) + (59:14 @3) + (52:49 @4) + (35 @5) 12.15 mi (9:18 / mi) +95m 9:05 / mi
ahr:144 max:173 slept:8.5 shoes: Puma Ventis (yellow)

strength (planing) 15:00 [1]

Saturday Nov 3, 2012 #

Event: ROC - Mendon Ponds Park - Night-O
 
6 PM

orienteering race (night-O) 1:12:54 intensity: (2 @0) + (12 @1) + (4 @2) + (17:00 @3) + (48:40 @4) + (6:56 @5) *** 7.57 km (9:38 / km) +146m 8:47 / km
ahr:153 max:171 spiked:17/21c slept:10.0 shoes: Salomon XA Pro 3D Ultra 2 turq

Friday Nov 2, 2012 #

Note
slept:8.0

Thursday Nov 1, 2012 #

Note
slept:1.0

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