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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 30 days ending Nov 30, 2014:

activity # timemileskm+mload
  orienteering6 10:44:43 40.35(15:59) 64.94(9:56) 1715105 /123c85%2277.5
  running10 6:11:45 39.15(9:30) 63.01(5:54) 4631200.2
  rollerskiing4 6:09:26 44.35(8:20) 71.37(5:11) 3761078.3
  strength29 4:27:46279.1
  xc skiing - skate3 3:31:31 19.36(10:55) 31.16(6:47) 509644.5
  xc ski dryland training3 1:16:09 5.93(12:51) 9.54(7:59) 696287.2
  Total32 32:21:20 149.15 240.03 3759105 /123c85%5766.8
  [1-5]32 32:17:21
averages - sleep:6.9

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Sunday Nov 30, 2014 #

Note
slept:6.75

Saturday Nov 29, 2014 #

Note
slept:10.0

strength (balance) 6:00 [1]

rollerskiing 1:20:00 intensity: (41 @1) + (8:59 @2) + (33:35 @3) + (36:45 @4) 17.09 km (4:41 / km) +125m 4:31 / km
ahr:138 max:156 shoes: Niflheim S600 / Rossi X9

rollerskiing 14:24 intensity: (55 @0) + (5:33 @1) + (7:45 @2) + (11 @3) 1.01 km (14:12 / km) +1m 14:08 / km
ahr:110 max:130 shoes: Niflheim S600 / Rossi X9

rollerskiing 5:04 intensity: (44 @0) + (2:16 @1) + (2:04 @2) 0.56 km (9:00 / km) +39m 6:41 / km
ahr:104 max:122 shoes: Niflheim S600 / Rossi X9

Friday Nov 28, 2014 #

Note
slept:10.0

strength (balance) 6:00 [1]

running ("trail") 30:20 intensity: (2 @0) + (20 @1) + (1:53 @2) + (20:25 @3) + (7:40 @4) 3.3 mi (9:11 / mi) +48m 8:48 / mi
ahr:140 max:158 shoes: Mizuno Wave Ascend 4

strength (plank) 1:01 [1]
ahr:94 max:104

strength (core) 30:00 [1]
ahr:87 max:108

Thursday Nov 27, 2014 #

Note
slept:10.5

strength (balance) 6:00 [1]

running tempo ("trail") 1:01:49 intensity: (3 @0) + (29 @1) + (1:15 @2) + (20:17 @3) + (37:09 @4) + (2:36 @5) 7.05 mi (8:46 / mi) +55m 8:34 / mi
ahr:151 max:183 shoes: Mizuno Wave Ascend 4

Wednesday Nov 26, 2014 #

Note
slept:11.0

strength (balance) 6:00 [1]

running ("trail") 43:49 intensity: (7 @0) + (40 @1) + (10:16 @2) + (31:45 @3) + (1:01 @4) 4.16 mi (10:32 / mi) +39m 10:14 / mi
ahr:132 max:151 shoes: Mizuno Wave Ascend 4

strength (plank) 1:35 [1]
ahr:101 max:113

strength (core) 30:00 [1]
ahr:90 max:109

Tuesday Nov 25, 2014 #

Note
slept:6.5

strength (balance) 2:00 [1]

running warm up/down 13:34 intensity: (4 @0) + (14 @1) + (58 @2) + (8:31 @3) + (3:47 @4) 1.39 mi (9:46 / mi) +43m 8:54 / mi
ahr:141 max:156 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 27:10 intensity: (9 @1) + (35 @2) + (8:46 @3) + (11:53 @4) + (5:47 @5) 2.15 mi (12:38 / mi) +272m 9:04 / mi
ahr:151 max:171 shoes: Mizuno Wave Ascend 4

running warm up/down 12:32 intensity: (11:41 @3) + (51 @4) 1.28 mi (9:47 / mi)
ahr:140 max:160 shoes: Mizuno Wave Ascend 4

Monday Nov 24, 2014 #

Note
slept:3.5

strength (balance) 2:00 [1]

Sunday Nov 23, 2014 #

Note
slept:7.0

strength (balance) 2:00 [1]

11 AM

orienteering race 46:33 intensity: (21 @1) + (11:28 @2) + (20:22 @3) + (14:22 @4) *** 3.54 km (13:10 / km) +151m 10:51 / km
ahr:138 max:163 spiked:5/9c shoes: Inov-8 Oroc 340

12 PM

orienteering race 9:56 intensity: (5 @1) + (15 @2) + (42 @3) + (8:31 @4) + (23 @5) *** 1.64 km (6:03 / km) +48m 5:17 / km
ahr:155 max:167 spiked:7/7c shoes: Inov-8 Oroc 340

1 PM

orienteering race 1:28:17 intensity: (1:57 @2) + (30:42 @3) + (52:23 @4) + (3:15 @5) *** 8.45 km (10:27 / km) +271m 9:00 / km
ahr:148 max:168 spiked:15/18c shoes: Inov-8 Oroc 340

Saturday Nov 22, 2014 #

Note
slept:6.0

strength (balance) 6:00 [1]

xc skiing - skate 1:34:00 intensity: (7:22 @1) + (20:33 @2) + (49:53 @3) + (16:12 @4) 13.26 km (7:05 / km) +216m 6:33 / km
ahr:126 max:155 shoes: Fischer CRS / Fischer RCS Carb

Friday Nov 21, 2014 #

Note
slept:6.0

strength (balance) 6:00 [1]

xc skiing - skate (DP) 15:31 intensity: (2 @0) + (56 @1) + (6:21 @2) + (8:12 @3) 1.4 km (11:06 / km) +6m 10:52 / km
ahr:126 max:140 shoes: Rossignol Max skate / Rossi X9

running 34:02 intensity: (2 @0) + (23 @1) + (38 @2) + (32:08 @3) + (51 @4) 3.43 mi (9:55 / mi) +28m 9:41 / mi
ahr:138 max:148 shoes: Salomon XT Hornet black

Thursday Nov 20, 2014 #

Note
slept:8.5

strength (balance) 6:00 [1]

Wednesday Nov 19, 2014 #

Note
slept:6.0

strength (balance) 6:00 [1]

rollerskiing (DP/etc) 1:02:24 intensity: (25 @1) + (1:35 @2) + (1:00:11 @3) + (13 @4) 11.01 km (5:40 / km) +2m 5:40 / km
ahr:139 max:146 shoes: Niflheim S600 / Rossi X9

Tuesday Nov 18, 2014 #

Note
slept:2.0

strength (balance) 4:00 [1]

running warm up/down 14:24 intensity: (10 @1) + (38 @2) + (3:35 @3) + (10:01 @4) 1.4 mi (10:17 / mi) +42m 9:25 / mi
ahr:148 max:163 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 23:36 intensity: (57 @2) + (7:28 @3) + (10:34 @4) + (4:37 @5) 1.87 mi (12:37 / mi) +218m 9:16 / mi
ahr:151 max:170 shoes: Mizuno Wave Ascend 4

running warm up/down 14:41 intensity: (19 @2) + (11:29 @3) + (2:53 @4) 1.38 mi (10:38 / mi) +31m 9:57 / mi
ahr:141 max:159 shoes: Mizuno Wave Ascend 4

Monday Nov 17, 2014 #

Note
slept:7.0

strength (balance) 2:00 [1]

running 31:43 intensity: (14 @1) + (23 @2) + (25:05 @3) + (6:01 @4) 3.43 mi (9:15 / mi) +26m 9:02 / mi
ahr:142 max:151 shoes: Puma Ventis (shiny)

strength (plank) 1:32 [1]
ahr:105 max:114

strength (core) 35:00 [1]
ahr:91 max:108

Sunday Nov 16, 2014 #

Note
slept:7.0 (sick)

strength (balance) 2:00 [1]

xc skiing - skate 50:00 intensity: (5:59 @2) + (20:40 @3) + (23:21 @4) 7.64 km (6:33 / km) +127m 6:03 / km
ahr:126 max:159 shoes: Rossignol Max skate / Rossi X9

xc skiing - skate 52:00 intensity: (2:59 @2) + (26:02 @3) + (22:59 @4) 8.87 km (5:52 / km) +160m 5:23 / km
ahr:128 max:158 shoes: Rossignol Max skate / Rossi X9

Saturday Nov 15, 2014 #

Event: ROC - Powder Mills Park Night-O
 

Note
slept:10.75 (sick)

strength (balance) 6:00 [1]

orienteering race 1:11:24 intensity: (34 @3) + (43:57 @4) + (26:53 @5) *** 8.14 km (8:46 / km) +251m 7:36 / km
ahr:161 max:177 spiked:34/36c shoes: Inov-8 Oroc 340

orienteering (flag pickup) 25:18 intensity: (3:59 @2) + (14:36 @3) + (6:43 @4) *** 2.15 km (11:47 / km) +62m 10:18 / km
ahr:139 max:158 spiked:8/9c shoes: Inov-8 Oroc 340

Friday Nov 14, 2014 #

Note
slept:7.0 (sick)

strength (balance) 2:00 [1]

Thursday Nov 13, 2014 #

Note
slept:8.5 (sick)

strength (balance) 1:00 [1]

Wednesday Nov 12, 2014 #

Note
slept:3.0

strength (balance) 2:00 [1]

Tuesday Nov 11, 2014 #

Note
slept:6.75

strength (balance) 1:00 [1]

Monday Nov 10, 2014 #

Note
slept:7.25

strength (balance) 2:00 [1]

Sunday Nov 9, 2014 #

Event: Raid the Hammer Adventure Run
 

Note
slept:3.25

strength (balance) 1:00 [1]

orienteering race 5:05:45 intensity: (8:30 @1) + (16:36 @2) + (1:29:58 @3) + (3:04:31 @4) + (6:10 @5) *** 30.43 km (10:03 / km) +711m 9:00 / km
ahr:146 max:171 spiked:21/25c shoes: Salomon XT Hornet black

Saturday Nov 8, 2014 #

Event: NEOC: 2014 Troll Cup
 

Note
slept:10.75 (rest day)

strength (strength) 2:00 [1]

Friday Nov 7, 2014 #

Note
slept:2.5

strength (balance) 2:00 [1]

rollerskiing 1:20:20 intensity: (7 @1) + (17:06 @2) + (1:02:50 @3) + (17 @4) 9.1 mi (8:50 / mi) +2m 8:49 / mi
ahr:134 max:146 shoes: Niflheim S600 / Rossi X9

Thursday Nov 6, 2014 #

Note
slept:8.0

strength (balance) 1:00 [1]

running 32:46 intensity: (11 @0) + (19 @1) + (1:52 @2) + (30:22 @3) + (2 @4) 3.43 mi (9:33 / mi) +27m 9:19 / mi
ahr:135 max:146 shoes: Puma Ventis (yellow)

strength (plank) 1:02 [1]
ahr:93 max:100

strength (core) 31:00 [1]
ahr:80 max:102

Wednesday Nov 5, 2014 #

Note
slept:3.0

strength (balance) 2:00 [1]

running tempo 56:06 intensity: (6 @0) + (17 @1) + (1:05 @2) + (23:19 @3) + (28:30 @4) + (2:49 @5) 6.58 mi (8:32 / mi) +53m 8:19 / mi
ahr:148 max:168 shoes: K-Swiss Keahou 2

Tuesday Nov 4, 2014 #

Note
slept:8.5

strength (balance) 1:00 [1]

running warm up/down 14:07 intensity: (7 @0) + (8 @1) + (17 @2) + (6:22 @3) + (7:13 @4) 1.4 mi (10:05 / mi) +42m 9:13 / mi
ahr:145 max:162 shoes: Mizuno Wave Ascend 4

strength (core) 12:36 intensity: (5 @0) + (4:20 @1) + (5:30 @2) + (2:09 @3) + (32 @4)
ahr:117 max:155 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 25:23 intensity: (4:11 @2) + (6:00 @3) + (8:54 @4) + (6:18 @5) 1.91 mi (13:17 / mi) +206m 9:57 / mi
ahr:149 max:172 shoes: Mizuno Wave Ascend 4

running warm up/down 11:52 intensity: (10 @1) + (3:28 @2) + (8:13 @3) + (1 @5) 0.92 mi (12:55 / mi) +29m 11:46 / mi
ahr:132 max:145 shoes: Mizuno Wave Ascend 4

Monday Nov 3, 2014 #

Note
slept:2.0

strength (balance) 6:00 [1]

strength (core) 30:00 [1]

Sunday Nov 2, 2014 #

Note
slept:8.0

strength (balance) 1:00 [1]

rollerskiing long 2:07:14 intensity: (1:24 @0) + (6:06 @1) + (15:14 @2) + (1:19:34 @3) + (24:56 @4) 16.81 mi (7:34 / mi) +207m 7:17 / mi
ahr:136 max:154 shoes: Niflheim S600 / Rossi X9

Saturday Nov 1, 2014 #

Note
slept:9.25

strength (balance) 2:00 [1]

orienteering 1:12:02 intensity: (7 @0) + (9 @1) + (5:57 @2) + (38:47 @3) + (27:02 @4) *** 8.02 km (8:59 / km) +142m 8:15 / km
ahr:141 max:160 spiked:12/15c shoes: Inov-8 Oroc 340

orienteering 25:28 intensity: (1:02 @1) + (10:14 @2) + (10:40 @3) + (3:32 @4) *** 2.58 km (9:52 / km) +79m 8:33 / km
ahr:130 max:157 spiked:3/4c shoes: Inov-8 Oroc 340

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