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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 30 days ending Jun 30, 2013:

activity # timemileskm+mload
  kayaking9 19:56:00 51.95 83.61136.1
  orienteering6 17:14:53 49.05(21:06) 78.94(13:07) 133063 /73c86%2724.4
  mountain biking6 12:06:59 106.16(8.8/h) 170.85(14.1/h) 17312141.7
  running9 8:23:04 54.71(9:12) 88.05(5:43) 4361774.2
  adventure racing1 6:17:16 36.33(5.8/h) 58.47(9.3/h) 98915 /17c88%1417.8
  walking1 1:50:53 1.42(1:18:06) 2.29(48:32) 4986.3
  Total31 65:49:05 299.62 482.19 498478 /90c86%9200.5
  [1-5]31 57:38:48
averages - sleep:8.2

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Sunday Jun 30, 2013 #

mountain biking ("trail") 3:08:39 intensity: (29 @0) + (3:04 @1) + (13:34 @2) + (2:42:08 @3) + (9:24 @4) 37.26 mi (11.9 mph) +326m
ahr:137 max:153 slept:8.0 shoes: Trek X-Cal

Saturday Jun 29, 2013 #

Note
slept:8.25 (rest day)

Friday Jun 28, 2013 #

running long ("trail") 1:43:11 intensity: (7 @0) + (1 @1) + (31 @2) + (31:04 @3) + (44:54 @4) + (26:34 @5) 11.13 mi (9:16 / mi) +84m 9:04 / mi
ahr:156 max:246 slept:8.25 shoes: K-Swiss Keahou 2

Thursday Jun 27, 2013 #

mountain biking (singletrack) 1:48:00 intensity: (13:33 @1) + (41:11 @2) + (38:47 @3) + (14:14 @4) + (15 @5) 9.05 mi (5.0 mph) +301m
ahr:120 max:167 slept:8.25 shoes: Trek X-Cal

Wednesday Jun 26, 2013 #

running intervals 40:25 intensity: (9 @0) + (2 @1) + (8 @2) + (19:07 @3) + (15:00 @4) + (5:59 @5) 4.5 mi (8:59 / mi) +22m 8:51 / mi
ahr:149 max:177 slept:8.75 shoes: K-Swiss Keahou 2

Tuesday Jun 25, 2013 #

kayaking 2:19:00 intensity: (32:41 @0) + (1:36:22 @1) + (9:28 @2) + (29 @3) 8.35 mi (3.6 mph)
ahr:92 max:131 slept:8.0 shoes: Hurricane Tampico 135S

kayaking (rolling practice) 30:00 intensity: (15:00 @0) + (15:00 @1)
shoes: Hurricane Tampico 135S

Monday Jun 24, 2013 #

running 1:02:29 intensity: (11 @0) + (29 @1) + (1:53 @2) + (49:43 @3) + (8:30 @4) + (1:43 @5) 6.67 mi (9:22 / mi) +59m 9:07 / mi
ahr:142 max:192 slept:8.75 shoes: K-Swiss Keahou 2

Sunday Jun 23, 2013 #

Event: ROC - Webster Park Regular Meet
 
Event: NEOC: 29th Annual New England Canoe-O Championships
 

Note
slept:6.75

12 PM

orienteering race 1:26:19 intensity: (35 @1) + (4:47 @2) + (24:04 @3) + (44:53 @4) + (12:00 @5) *** 8.35 km (10:20 / km) +140m 9:32 / km
ahr:150 max:181 spiked:17/18c shoes: Salomon XA Pro 3D Ultra 2 turq

4 PM

mountain biking (singletrack) 1:28:42 intensity: (1:09 @1) + (23:32 @2) + (47:53 @3) + (16:08 @4) 10.18 mi (6.9 mph) +136m
ahr:134 max:163 shoes: Trek X-Cal


Red - Splits

Saturday Jun 22, 2013 #

kayaking 1:22:00 intensity: (1:07:00 @0) + (15:00 @1) 3.67 mi (2.7 mph)
slept:8.5 (rest day) shoes: Hurricane Tampico 135S

Friday Jun 21, 2013 #

Note
slept:6.75

11 AM

mountain biking (singletrack) 1:48:00 intensity: (29:17 @2) + (44:33 @3) + (33:46 @4) + (24 @5) 8.95 mi (5.0 mph) +353m
ahr:122 max:168 shoes: Trek X-Cal

2 PM

kayaking 2:12:00 intensity: (1:12:00 @1) + (1:00:00 @2) 8.72 mi (4.0 mph)
shoes: Hurricane Tampico 135S

4 PM

kayaking (rolling practice) 1:15:00 intensity: (45:00 @0) + (30:00 @1)
shoes: Hurricane Tampico 135S

Thursday Jun 20, 2013 #

running long ("trail") 1:32:20 intensity: (12 @0) + (11 @1) + (1:42 @2) + (30:56 @3) + (57:26 @4) + (1:53 @5) 10.06 mi (9:11 / mi) +88m 8:56 / mi
ahr:147 max:179 slept:8.25 shoes: K-Swiss Keahou 2

Wednesday Jun 19, 2013 #

running intervals ("trail") 39:18 intensity: (34 @0) + (51 @1) + (1:17 @2) + (21:22 @3) + (10:01 @4) + (5:13 @5) 4.24 mi (9:16 / mi) +21m 9:08 / mi
ahr:144 max:173 slept:8.5 shoes: K-Swiss Keahou 2

Tuesday Jun 18, 2013 #

kayaking 2:30:00 intensity: (1:24:12 @0) + (1:05:06 @1) + (42 @2) 9.02 mi (3.6 mph)
ahr:88 max:123 slept:8.5 shoes: Hurricane Tampico 135S

Monday Jun 17, 2013 #

running ("trail") 45:19 intensity: (1:03 @0) + (3:33 @1) + (3:45 @2) + (36:34 @3) + (24 @4) 4.8 mi (9:26 / mi) +39m 9:13 / mi
ahr:134 max:152 slept:8.5 shoes: K-Swiss Keahou 2

Sunday Jun 16, 2013 #

Event: CNYO - Daddy O
 

walking 1:50:53 intensity: (1:45:13 @0) + (5:04 @1) + (36 @2) 1.42 mi (1:18:06 / mi) +498m 37:22 / mi
ahr:68 max:126 slept:4.0

Saturday Jun 15, 2013 #

Event: ESAR
 
Event: Adrenaline Rush Adventure Race
 

Note

10 AM

adventure racing race (canoe w/ kayak paddles) 45:38 [2] *** 6.4 km (8.4 kph)
spiked:2/2c

adventure racing race (trek) 10:09 [4] 0.89 km (5.3 kph) +15m
shoes: Salomon XA Pro 3D Ultra 2 paya

adventure racing race (MTB - paved/gravel road) 42:55 [4] 17.44 km (24.4 kph) +195m
shoes: Trek X-Cal

adventure racing race (MTB - mostly singletrack) 1:37:18 [4] *** 12.24 km (7.5 kph) +238m
spiked:6/6c shoes: Trek X-Cal

adventure racing race (trek) 33:51 [4] *** 3.17 km (5.6 kph) +127m
spiked:2/3c shoes: Salomon XA Pro 3D Ultra 2 paya

adventure racing race (MTB - road/muddy track) 28:48 [4] 7.17 km (14.9 kph) +80m
shoes: Trek X-Cal

adventure racing race (trek) 1:58:37 [4] *** 11.16 km (5.6 kph) +334m
spiked:5/6c shoes: Salomon XA Pro 3D Ultra 2 paya

Friday Jun 14, 2013 #

Note
slept:8.25 (rest day)

Thursday Jun 13, 2013 #

orienteering (line-O) 1:09:07 intensity: (11 @0) + (7:49 @1) + (36:42 @2) + (18:43 @3) + (5:35 @4) + (7 @5) *** 4.37 km (15:48 / km) +182m 13:05 / km
ahr:124 max:172 spiked:5/10c slept:8.75 shoes: Mizuno Wave Ascend 4

Wednesday Jun 12, 2013 #

Note
slept:9.0

mountain biking (commute) 1:29:16 intensity: (3:53 @0) + (6 @1) + (3:18 @2) + (1:05:17 @3) + (16:26 @4) + (16 @5) 18.32 mi (12.3 mph) +225m
ahr:137 max:157 shoes: Trek X-Cal

mountain biking (commute) 1:35:22 intensity: (21 @1) + (12:42 @2) + (1:02:47 @3) + (19:32 @4) 18.3 mi (11.5 mph) +258m
ahr:137 max:162 shoes: Trek X-Cal

Tuesday Jun 11, 2013 #

Note
slept:8.5

running tempo (road) 33:46 intensity: (11 @0) + (1:20 @1) + (2:51 @2) + (2:38 @3) + (24:43 @4) + (2:03 @5) 4.02 mi (8:24 / mi) +23m 8:15 / mi
ahr:150 max:168 shoes: K-Swiss Keahou 2

kayaking 2:41:00 intensity: (36:42 @1) + (1:47:23 @2) + (16:44 @3) + (11 @4) 10.04 mi (3.7 mph)
ahr:116 max:146 shoes: Hurricane Tampico 135S

Monday Jun 10, 2013 #

Note
slept:9.5

Sunday Jun 9, 2013 #

Event: BFLO - Hunter's Creek Park South
 

Note
slept:6.75

11 AM

orienteering race (score-O) 1:31:00 intensity: (21 @1) + (37 @2) + (10:52 @3) + (54:43 @4) + (24:27 @5) *** 8.04 km (11:19 / km) +207m 10:01 / km
ahr:157 max:179 spiked:19/21c shoes: Salomon XA Pro 3D Ultra 2 turq

2 PM

mountain biking (single & doubletrack) 49:00 intensity: (26:31 @3) + (22:29 @4) 4.1 mi (5.0 mph) +132m
ahr:145 max:168 shoes: Trek X-Cal

Saturday Jun 8, 2013 #

running ("trail") 30:10 intensity: (9 @0) + (37 @1) + (54 @2) + (10:17 @3) + (16:24 @4) + (1:49 @5) 3.29 mi (9:11 / mi) +38m 8:52 / mi
ahr:147 max:170 slept:9.0 shoes: Puma Ventis (purple)

Friday Jun 7, 2013 #

running ("trail") 56:06 intensity: (18 @0) + (1:09 @1) + (3:21 @2) + (16:56 @3) + (30:03 @4) + (4:19 @5) 6.01 mi (9:20 / mi) +62m 9:03 / mi
ahr:147 max:189 slept:9.75 shoes: K-Swiss Keahou 2

Thursday Jun 6, 2013 #

Note
slept:9.75

Wednesday Jun 5, 2013 #

Note
slept:7.75

kayaking (rolling practice) 1:50:00 intensity: (1:00:00 @0) + (50:00 @1)
shoes: Hurricane Tampico 135S

kayaking 30:00 [2] 1.75 mi (3.5 mph)
shoes: Hurricane Tampico 135S

Tuesday Jun 4, 2013 #

kayaking 2:27:00 intensity: (13:44 @0) + (1:29:05 @1) + (43:10 @2) + (1:01 @3) 8.65 mi (3.5 mph)
ahr:99 max:132 slept:8.5 shoes: Hurricane Tampico 135S

Monday Jun 3, 2013 #

Note
slept:9.0

kayaking (rolling practice) 1:50:00 intensity: (1:00:00 @0) + (50:00 @1)
shoes: Hurricane Tampico 135S

kayaking 30:00 [2] 1.75 mi (3.5 mph)
shoes: Hurricane Tampico 135S

Sunday Jun 2, 2013 #

Event: ROC - Braddocks Bay Canoe-O
 
12 AM

Note

6 AM

orienteering race 3:35:24 [2] *** 14.42 km (14:56 / km) +190m 14:01 / km
spiked:7/7c shoes: Salomon XA Pro 3D Ultra 2 paya

12 PM

Note

Saturday Jun 1, 2013 #

Event: CNYO 9th Annual REGAINE
 

Note
slept:7.25

12 PM

orienteering race 4:50:03 [3] *** 21.22 km (13:40 / km) +268m 12:51 / km
spiked:8/10c shoes: Salomon XA Pro 3D Ultra 2 turq

6 PM

orienteering race 4:43:00 [2] *** 22.54 km (12:33 / km) +343m 11:40 / km
spiked:7/7c shoes: Salomon XA Pro 3D Ultra 2 turq

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