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Training Log Archive: arthurd

In the 30 days ending Sep 30, 2013:

activity # timemileskm+mload
  kayaking6 24:02:06 98.05 157.792786.4
  running9 7:54:08 53.3(8:54) 85.79(5:32) 3731792.5
  orienteering6 7:30:02 29.81(15:06) 47.98(9:23) 84551 /62c82%1519.4
  mountain biking4 7:05:08 48.38(6.8/h) 77.86(11.0/h) 10261249.0
  adventure racing1 6:19:17 29.72(4.7/h) 47.84(7.6/h) 129218 /20c90%1517.1
  rollerskiing1 14:46 0.56(26:24) 0.9(16:24) 817.0
  Total27 53:05:27 259.83 418.16 354469 /82c84%8881.5
  [1-5]27 52:50:11
averages - sleep:5.8

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Monday Sep 30, 2013 #

Note
slept:4.0 (rest day)

Sunday Sep 29, 2013 #

Event: VentureQuest Adventure Race
 

adventure racing race
slept:7.0 shoes: Salomon XA Pro 3D Ultra 2 paya

adventure racing race (trek) 47:58 [4] *** 5.76 km (7.2 kph) +208m
spiked:5/5c shoes: Salomon XA Pro 3D Ultra 2 paya

adventure racing race (MTB - singletrack) 1:16:06 [4] *** 11.62 km (9.2 kph) +281m
spiked:4/4c shoes: Trek X-Cal

adventure racing race (trek) 1:01:10 [4] *** 6.61 km (6.5 kph) +152m
spiked:3/4c shoes: Salomon XA Pro 3D Ultra 2 paya

adventure racing race (paddle - kayak) 40:28 [4] * 3.71 km (5.5 kph) +90m

adventure racing race (misc) 16:06 [4] 1.64 km (6.1 kph) +77m
shoes: Salomon XA Pro 3D Ultra 2 paya

adventure racing race (MTB - singletrack) 1:14:30 [4] *** 11.39 km (9.2 kph) +258m
spiked:4/4c shoes: Trek X-Cal

adventure racing race (trek) 1:02:59 [4] *** 7.11 km (6.8 kph) +226m
spiked:2/3c shoes: Salomon XA Pro 3D Ultra 2 paya

Saturday Sep 28, 2013 #

Event: Ellicottville Adventure Run and Hike
 
Event: QOC Balls Bluff - Cancelled
 

Note
slept:5.75 (rest day)

Friday Sep 27, 2013 #

running (road) 30:52 intensity: (6 @0) + (1 @1) + (1 @2) + (6:06 @3) + (12:00 @4) + (12:38 @5) 3.54 mi (8:43 / mi) +26m 8:31 / mi
ahr:168 max:212 slept:3.25 shoes: K-Swiss Keahou 2

Thursday Sep 26, 2013 #

mountain biking ("trail") 1:32:08 intensity: (4:32 @0) + (24 @1) + (1:04 @2) + (29:41 @3) + (56:21 @4) + (6 @5) 20.18 mi (13.1 mph) +106m
ahr:142 max:166 slept:8.25 shoes: Trek X-Cal

Note

Wednesday Sep 25, 2013 #

running ("trail") 54:57 intensity: (21 @0) + (27 @1) + (33 @2) + (18:27 @3) + (27:49 @4) + (7:20 @5) 6.09 mi (9:01 / mi) +50m 8:48 / mi
ahr:150 max:176 slept:6.75 shoes: Puma Ventis (purple)

Tuesday Sep 24, 2013 #

kayaking 2:57:00 intensity: (5:07 @0) + (1:21:57 @1) + (1:20:32 @2) + (9:24 @3) 11.75 mi (4.0 mph)
ahr:108 max:137 slept:5.25 shoes: QCC 600X

kayaking (rolling practice) 10:00 [1]
shoes: QCC 600X

Monday Sep 23, 2013 #

running intervals ("trail") 37:18 intensity: (9 @0) + (9 @1) + (19 @2) + (11:22 @3) + (13:42 @4) + (11:37 @5) 4.37 mi (8:32 / mi) +22m 8:25 / mi
ahr:155 max:178 slept:2.0 shoes: Puma Ventis (yellow)

Sunday Sep 22, 2013 #

Event: Hudson Highlander XVII
 

running ("trail") 1:40:15 intensity: (5 @0) + (5 @1) + (7 @2) + (24:09 @3) + (40:28 @4) + (35:21 @5) 11.35 mi (8:50 / mi) +71m 8:40 / mi
ahr:158 max:199 slept:11.0 shoes: K-Swiss Keahou 2

Saturday Sep 21, 2013 #

Event: Ottawa O-Fest 2013
 
Event: ROC - Cobbs Hill NOW Meet
 
Event: BFLO - Chestnut Ridge Park
 
Event: Logs Rocks and Steel - A Multisport Adventure
 

Note
slept:7.0

7 AM

orienteering (hanging flags) 23:24 intensity: (51 @2) + (4:54 @3) + (8:17 @4) + (9:22 @5) *** 2.93 km (7:59 / km) +58m 7:16 / km
ahr:162 max:239 shoes: Mizuno Wave Ascend 4

orienteering (hanging flags) 28:57 intensity: (22 @1) + (3:18 @2) + (9:08 @3) + (12:51 @4) + (3:18 @5) *** 3.06 km (9:28 / km) +60m 8:37 / km
ahr:148 max:185 shoes: Mizuno Wave Ascend 4

orienteering (hanging flags) 6:25 intensity: (19 @2) + (1:42 @3) + (3:29 @4) + (55 @5) *** 0.8 km (7:59 / km) +23m 6:59 / km
ahr:151 max:180 shoes: Mizuno Wave Ascend 4

orienteering (hanging flags) 15:21 intensity: (5 @1) + (1:20 @2) + (6:00 @3) + (6:16 @4) + (1:40 @5) *** 1.23 km (12:30 / km) +42m 10:40 / km
ahr:146 max:178 shoes: Mizuno Wave Ascend 4

12 PM

rollerskiing 14:46 intensity: (2:23 @0) + (7:46 @1) + (4:37 @2) *** 0.9 km (16:24 / km) +8m 15:43 / km
ahr:103 max:122

Friday Sep 20, 2013 #

mountain biking (singletrack) 1:41:00 intensity: (20:13 @2) + (45:30 @3) + (32:30 @4) + (2:47 @5) 9.05 mi (5.4 mph) +336m
ahr:133 max:172 slept:2.25 shoes: Trek X-Cal

Thursday Sep 19, 2013 #

orienteering 1:30:03 intensity: (9 @0) + (44 @1) + (8:41 @2) + (43:55 @3) + (35:33 @4) + (1:01 @5) 7.63 km (11:48 / km) +124m 10:55 / km
ahr:143 max:167 spiked:13/15c slept:6.5 shoes: Salomon XA Pro 3D Ultra 2 turq

Wednesday Sep 18, 2013 #

Note
slept:2.0

Tuesday Sep 17, 2013 #

kayaking 3:02:00 [2] 10.32 mi (3.4 mph)
slept:2.25 shoes: QCC 600X

Monday Sep 16, 2013 #

Note
slept:4.5 (rest day)

Sunday Sep 15, 2013 #

running ("trail") 1:03:20 intensity: (5 @0) + (13 @1) + (2:27 @2) + (50:11 @3) + (4:44 @4) + (5:40 @5) 7.02 mi (9:01 / mi) +52m 8:49 / mi
ahr:141 max:191 slept:10.25 shoes: K-Swiss Keahou 2

Saturday Sep 14, 2013 #

Event: Storm the 'Scarpment
 

kayaking 8:10:30 [2] 36.7 mi (4.5 mph)
slept:4.0 shoes: QCC 600X

Friday Sep 13, 2013 #

running ("trail") 1:03:02 intensity: (14 @0) + (23 @1) + (19 @2) + (16:41 @3) + (35:08 @4) + (10:17 @5) 7.01 mi (8:59 / mi) +52m 8:47 / mi
ahr:153 max:209 slept:5.5 shoes: Puma Ventis (purple)

Thursday Sep 12, 2013 #

mountain biking (singletrack) 1:53:00 intensity: (4:36 @1) + (43:04 @2) + (52:31 @3) + (12:49 @4) 8.89 mi (4.7 mph) +267m
ahr:128 max:161 slept:8.5 shoes: Trek X-Cal

Wednesday Sep 11, 2013 #

Note
slept:5.0

running ("trail") 14:46 intensity: (2 @1) + (6 @2) + (7:11 @3) + (3:08 @4) + (4:19 @5) 1.55 mi (9:32 / mi) +5m 9:26 / mi
ahr:187 max:253 shoes: K-Swiss Keahou 2

running ("trail") 15:31 intensity: (12 @1) + (20 @2) + (1:23 @3) + (6:59 @4) + (6:37 @5) 1.6 mi (9:42 / mi) +19m 9:21 / mi
ahr:161 max:191 shoes: K-Swiss Keahou 2

Tuesday Sep 10, 2013 #

kayaking 2:33:00 [2] 9.89 mi (3.9 mph)
slept:6.5 shoes: QCC 600X

kayaking (rolling practice) 5:00 [1]
shoes: QCC 600X

Monday Sep 9, 2013 #

Note
slept:6.75 (rest day)

Sunday Sep 8, 2013 #

Event: BFLO - Delaware Park
 

Note
slept:8.75

Note

1 PM

orienteering (course setting) 12:56 intensity: (30 @0) + (3:01 @1) + (3:18 @2) + (5:27 @3) + (40 @4) *** 1.18 km (10:56 / km) +15m 10:17 / km
ahr:123 max:152 shoes: Mizuno Wave Ascend 4

orienteering (course setting) 20:48 intensity: (31 @1) + (5:06 @2) + (10:13 @3) + (4:43 @4) + (15 @5) *** 2.48 km (8:22 / km) +51m 7:35 / km
ahr:135 max:168 shoes: Mizuno Wave Ascend 4

orienteering (course setting) 22:21 intensity: (3:36 @1) + (4:12 @2) + (8:06 @3) + (6:20 @4) + (7 @5) *** 2.83 km (7:54 / km) +53m 7:14 / km
ahr:133 max:167 shoes: Mizuno Wave Ascend 4

orienteering (course setting) 13:30 intensity: (10 @0) + (2 @1) + (3:15 @2) + (8:51 @3) + (1:12 @4) *** 1.8 km (7:30 / km) +65m 6:21 / km
ahr:133 max:161 shoes: Mizuno Wave Ascend 4

orienteering (course setting) 27:42 intensity: (16 @0) + (1:32 @1) + (5:40 @2) + (14:44 @3) + (5:23 @4) + (7 @5) *** 3.77 km (7:21 / km) +78m 6:40 / km
ahr:134 max:169 shoes: Mizuno Wave Ascend 4

Saturday Sep 7, 2013 #

Event: Laurentian Rogaine
 
Event: ROC - Genesee Country Village and Museum Regular Meet
 
Event: North Country Endurance Challenge
 

Note
slept:7.0

10 AM

orienteering race 57:59 intensity: (5 @0) + (42 @1) + (1:09 @2) + (19:47 @3) + (30:16 @4) + (6:00 @5) *** 6.08 km (9:32 / km) +37m 9:16 / km
ahr:149 max:190 spiked:19/24c shoes: Salomon XA Pro 3D Ultra 2 turq

3 PM

orienteering 1:07:04 intensity: (22 @1) + (5:11 @2) + (12:02 @3) + (33:16 @4) + (16:13 @5) *** 9.17 km (7:19 / km) +63m 7:04 / km
ahr:154 max:187 spiked:9/11c shoes: Salomon XA Pro 3D Ultra 2 turq


Red - Splits

Friday Sep 6, 2013 #

kayaking 1:05:40 [2] 5.29 mi (4.8 mph)
slept:6.0 shoes: QCC 600X

Thursday Sep 5, 2013 #

mountain biking (singletrack) 1:59:00 intensity: (12:07 @1) + (41:51 @2) + (44:56 @3) + (19:58 @4) + (8 @5) 10.26 mi (5.2 mph) +317m
ahr:126 max:166 slept:6.75 shoes: Trek X-Cal

Wednesday Sep 4, 2013 #

running ("trail") 1:00:07 intensity: (21 @0) + (11 @1) + (23 @2) + (30:23 @3) + (22:34 @4) + (6:15 @5) 6.75 mi (8:54 / mi) +53m 8:41 / mi
ahr:148 max:215 slept:6.0 shoes: Puma Ventis (purple)

Tuesday Sep 3, 2013 #

orienteering 1:03:32 intensity: (32 @0) + (56 @1) + (13:36 @2) + (21:56 @3) + (25:08 @4) + (1:24 @5) *** 5.02 km (12:39 / km) +176m 10:46 / km
ahr:140 max:174 spiked:10/12c slept:4.75 shoes: Mizuno Wave Ascend 4

Monday Sep 2, 2013 #

running tempo (road) 34:00 intensity: (11 @0) + (19 @1) + (47 @2) + (15:41 @3) + (16:35 @4) + (27 @5) 4.02 mi (8:27 / mi) +23m 8:19 / mi
ahr:147 max:167 slept:4.0 shoes: Puma Ventis (yellow)

Sunday Sep 1, 2013 #

kayaking 5:58:55 [2] 24.1 mi (4.0 mph)
slept:6.0 shoes: QCC 600X

kayaking (rolling practice) 1 [1]
shoes: QCC 600X

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