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Training Log Archive: arthurd

In the 30 days ending Nov 30, 2015:

activity # timemileskm+mload
  rollerskiing8 13:15:34 106.93(7:26) 172.08(4:37) 10462489.1
  orienteering5 8:18:50 31.07(16:03) 50.01(9:58) 112479 /92c85%1750.9
  mountain biking3 7:55:38 63.06(8.0/h) 101.49(12.8/h) 8851226.2
  kayaking2 5:56:28 22.72(3.8/h) 36.56(6.2/h)440.4
  running9 5:04:27 32.34(9:25) 52.05(5:51) 5391068.1
  xc ski dryland training3 1:47:05 4.19(25:33) 6.74(15:53) 542296.8
  biathlon1 1:30:00
  strength25 1:09:3374.2
  Total37 44:57:35 260.31 418.93 413679 /92c85%7345.8
  [1-5]37 42:33:38
averages - sleep:6.4

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Monday Nov 30, 2015 #

Note
slept:5.25

strength (balance) 1:00 [1]

Sunday Nov 29, 2015 #

Note
slept:8.5

strength (balance) 3:30 [1]

rollerskiing 1:42:38 intensity: (6:39 @0) + (1:10 @1) + (8:24 @2) + (47:11 @3) + (39:14 @4) 23.66 km (4:20 / km) +122m 4:14 / km
ahr:137 max:162 shoes: Niflheim S600 / Rossi X9

Saturday Nov 28, 2015 #

Note
slept:9.5

strength (balance) 2:00 [1]

running (road) 24:07 intensity: (7 @0) + (38 @1) + (28 @2) + (5:48 @3) + (10:16 @4) + (6:50 @5) 2.62 mi (9:12 / mi) +27m 8:55 / mi
ahr:153 max:185 shoes: K-Swiss Keahou 2 #2

Friday Nov 27, 2015 #

Note
slept:9.5

mountain biking (singletrack) 1:53:00 intensity: (7:29 @0) + (21:09 @1) + (52:12 @2) + (31:36 @3) + (34 @4) 9.26 mi (4.9 mph) +261m
ahr:107 max:155 shoes: Trek X-Cal / Giro Reva

Thursday Nov 26, 2015 #

Note
slept:7.5

strength (balance) 1:00 [1]

mountain biking ("trail") 4:06:38 [3] 43.48 mi (10.6 mph) +301m
shoes: Trek X-Cal / Giro Reva

Wednesday Nov 25, 2015 #

Note
slept:8.0

strength (balance) 2:00 [1]

1 PM

rollerskiing 2:07:45 intensity: (1:12 @0) + (1:07 @1) + (21:24 @2) + (1:13:14 @3) + (30:48 @4) 29.32 km (4:21 / km) +197m 4:13 / km
ahr:137 max:159 shoes: Niflheim S600 / Rossi X9

5 PM

kayaking 3:27:28 intensity: (9:31 @0) + (1:38:48 @1) + (1:34:12 @2) + (4:57 @3) 12.86 mi (3.7 mph)
ahr:108 max:133 shoes: QCC 600X

Tuesday Nov 24, 2015 #

Note
slept:11.5

strength (balance) 3:30 [1]

3 PM

rollerskiing (DP, NP, skate) 1:02:27 intensity: (29 @0) + (53 @1) + (5:24 @2) + (34:34 @3) + (21:07 @4) 12.49 km (5:00 / km) +115m 4:47 / km
ahr:140 max:158 shoes: Niflheim S600 / Rossi X9

6 PM

running warm up/down 13:52 intensity: (6 @0) + (31 @1) + (25 @2) + (1:16 @3) + (7:47 @4) + (3:47 @5) 1.29 mi (10:45 / mi) +42m 9:46 / mi
ahr:154 max:182 shoes: Mizuno Wave Ascend 4

xc ski dryland training (bounding drills) 41:11 intensity: (9:07 @0) + (9:33 @1) + (6:18 @2) + (9:08 @3) + (7:05 @4) 0.82 mi (50:13 / mi) +123m 34:15 / mi
ahr:117 max:159 shoes: Mizuno Wave Ascend 4

running warm up/down 8:45 intensity: (3 @0) + (59 @1) + (1:08 @2) + (4:28 @3) + (2:07 @4) 0.79 mi (11:05 / mi) +37m 9:40 / mi
ahr:133 max:161 shoes: Mizuno Wave Ascend 4

Monday Nov 23, 2015 #

Note
slept:1.5

strength (balance) 2:00 [1]

Sunday Nov 22, 2015 #

Note
slept:7.25

strength (balance) 1:00 [1]

11 AM

orienteering race 29:32 intensity: (5 @1) + (1:34 @2) + (8:19 @3) + (17:34 @4) + (2:00 @5) *** 3.17 km (9:19 / km) +61m 8:30 / km
ahr:151 max:189 spiked:8/9c shoes: Inov-8 Oroc 340

12 PM

orienteering race 20:49 intensity: (3 @1) + (18 @2) + (2:51 @3) + (16:44 @4) + (53 @5) *** 3.01 km (6:56 / km) +93m 6:00 / km
ahr:155 max:168 spiked:6/8c shoes: Inov-8 Oroc 340

1 PM

orienteering race 1:10:17 intensity: (19 @2) + (21:22 @3) + (41:59 @4) + (6:37 @5) *** 7.94 km (8:51 / km) +184m 7:56 / km
ahr:151 max:173 spiked:22/24c shoes: Inov-8 Oroc 340

Saturday Nov 21, 2015 #

Note
slept:7.5

biathlon (shooting) 1:30:00 [0]

rollerskiing 1:24:16 intensity: (3:03 @0) + (1:50 @1) + (4:43 @2) + (30:14 @3) + (44:26 @4) 18.89 km (4:28 / km) +148m 4:18 / km
ahr:142 max:163 shoes: Niflheim S600 / Rossi X9

strength (balance) 2:00 [1]

Friday Nov 20, 2015 #

Note
slept:4.5

strength (balance) 2:00 [1]

Thursday Nov 19, 2015 #

Note
slept:5.0

strength (balance) 1:00 [1]

running tempo 31:18 intensity: (15:00 @3) + (16:18 @4) 3.69 mi (8:29 / mi) +37m 8:14 / mi
shoes: K-Swiss Keahou 2 #2

running intervals 21:11 intensity: (13:11 @3) + (8:00 @4) 2.29 mi (9:15 / mi) +14m 9:05 / mi
shoes: K-Swiss Keahou 2 #2

Wednesday Nov 18, 2015 #

Note
slept:4.25

strength (balance) 1:00 [1]

rollerskiing 1:43:28 intensity: (1:07 @0) + (3:26 @1) + (19:46 @2) + (1:08:32 @3) + (10:37 @4) 22.75 km (4:33 / km) +65m 4:29 / km
ahr:134 max:152 shoes: Niflheim S600 / Rossi X9

Tuesday Nov 17, 2015 #

Note
slept:5.5

strength (balance) 1:00 [1]

running warm up/down 12:39 intensity: (11 @0) + (12 @1) + (16 @2) + (18 @3) + (8:31 @4) + (3:11 @5) 1.29 mi (9:48 / mi) +42m 8:54 / mi
ahr:156 max:176 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding + strength) 16:43 intensity: (6 @1) + (2:30 @2) + (6:49 @3) + (7:10 @4) + (8 @5) 0.77 mi (21:43 / mi) +99m 15:31 / mi
ahr:142 max:165 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding + strength) 15:22 intensity: (4:19 @1) + (4:51 @2) + (2:36 @3) + (3:36 @4) 0.17 mi (1:30:15 / mi) +48m 48:07 / mi
ahr:125 max:159 shoes: Mizuno Wave Ascend 4

running warm up/down 13:40 intensity: (8 @1) + (37 @2) + (12:27 @3) + (28 @4) 1.31 mi (10:26 / mi) +124m 8:04 / mi
ahr:135 max:152 shoes: Mizuno Wave Ascend 4

Monday Nov 16, 2015 #

Note
slept:5.75

strength (balance) 2:00 [1]

Sunday Nov 15, 2015 #

Note
slept:7.75

strength (balance) 2:00 [1]

mountain biking (singletrack) 1:56:00 intensity: (2:09 @0) + (16:56 @1) + (49:51 @2) + (41:18 @3) + (5:44 @4) + (2 @5) 10.32 mi (5.3 mph) +323m
ahr:111 max:165 shoes: Trek X-Cal / Giro Reva

Saturday Nov 14, 2015 #

Event: ROC - Webster Park Night-O
 

Note
slept:9.25

strength (balance) 1:00 [1]

11 AM

rollerskiing 1:59:00 intensity: (7:38 @1) + (11:00 @2) + (31:54 @3) + (1:08:11 @4) + (17 @5) 25.39 km (4:41 / km) +193m 4:31 / km
ahr:141 max:173 shoes: Niflheim S600 / Rossi X9

6 PM

orienteering race 1:32:15 intensity: (45 @2) + (21:49 @3) + (1:03:01 @4) + (6:40 @5) *** 10.43 km (8:51 / km) +97m 8:27 / km
ahr:152 max:175 spiked:18/23c shoes: Inov-8 Oroc 340

Friday Nov 13, 2015 #

Note
slept:1.5

strength (balance) 2:00 [1]

Thursday Nov 12, 2015 #

Note
slept:6.5

strength (balance) 4:00 [1]

running (road) 41:21 intensity: (7 @0) + (1:14 @1) + (2:17 @2) + (19:12 @3) + (14:50 @4) + (3:41 @5) 4.56 mi (9:04 / mi) +40m 8:50 / mi
ahr:145 max:200 shoes: K-Swiss Keahou 2 #2

Wednesday Nov 11, 2015 #

Note
slept:4.5

strength (balance) 5:00 [1]

rollerskiing 1:43:04 intensity: (9 @0) + (2:35 @1) + (9:38 @2) + (40:55 @3) + (49:47 @4) 20.95 km (4:55 / km) +58m 4:51 / km
ahr:142 max:161 shoes: Niflheim S600 / Rossi X9

Tuesday Nov 10, 2015 #

Note
slept:6.25

strength (balance) 2:00 [1]

Monday Nov 9, 2015 #

Note
slept:3.0

strength (balance) 2:30 [1]

running (road) 27:05 intensity: (16 @0) + (1:53 @1) + (5:14 @2) + (17:17 @3) + (2:17 @4) + (8 @5) 2.62 mi (10:20 / mi) +27m 10:01 / mi
ahr:133 max:166 shoes: K-Swiss Keahou 2 #2

Sunday Nov 8, 2015 #

Event: Raid the Hammer ADVENTURE RUN
 

Note
slept:6.0

strength (balance) 1:00 [1]

orienteering race 4:45:57 intensity: (1 @0) + (9:44 @1) + (25:30 @2) + (2:03:33 @3) + (2:03:17 @4) + (3:52 @5) *** 25.46 km (11:14 / km) +689m 9:54 / km
ahr:142 max:181 spiked:25/28c shoes: Salomon XT Hornet black

Saturday Nov 7, 2015 #

Note
slept:10.0 (rest day)

Friday Nov 6, 2015 #

Note
slept:8.0

strength (balance) 5:00 [1]

running 32:58 intensity: (3 @0) + (1 @2) + (22:06 @3) + (7:25 @4) + (3:23 @5) 3.41 mi (9:40 / mi) +27m 9:26 / mi
ahr:144 max:172 shoes: K-Swiss Keahou 2 #2

strength (core) 10:00 [1]
ahr:81 max:135

Thursday Nov 5, 2015 #

Note
slept:4.0

strength (balance) 4:00 [1]

kayaking 2:29:00 intensity: (11:17 @0) + (2:17:08 @1) + (35 @2) 9.86 mi (4.0 mph)
ahr:97 max:112 shoes: QCC 600X

Wednesday Nov 4, 2015 #

Note
slept:5.5 (rest day)

Tuesday Nov 3, 2015 #

Note
slept:7.75

running warm up/down 13:34 intensity: (2 @0) + (1 @1) + (11 @2) + (1:37 @3) + (9:52 @4) + (1:51 @5) 1.39 mi (9:46 / mi) +38m 9:00 / mi
ahr:155 max:181 shoes: Mizuno Wave Ascend 4

strength (spenst & core) 6:03 intensity: (4 @0) + (2:15 @1) + (2:43 @2) + (1:01 @3)
ahr:116 max:141 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 33:49 intensity: (8 @1) + (3:09 @2) + (7:25 @3) + (16:26 @4) + (6:41 @5) 2.43 mi (13:55 / mi) +272m 10:19 / mi
ahr:150 max:174 shoes: Mizuno Wave Ascend 4

running warm up/down 12:52 intensity: (39 @1) + (14 @2) + (1:20 @3) + (5:22 @4) + (5:17 @5) 1.28 mi (10:03 / mi) +48m 9:00 / mi
ahr:160 max:190 shoes: Mizuno Wave Ascend 4

Monday Nov 2, 2015 #

Note
slept:2.75

running tempo (road) 51:05 intensity: (3 @0) + (1 @1) + (2:04 @2) + (19:19 @3) + (25:38 @4) + (4:00 @5) 5.8 mi (8:48 / mi) +36m 8:38 / mi
ahr:149 max:174 shoes: K-Swiss Keahou 2 #2

Sunday Nov 1, 2015 #

Note
slept:9.0

rollerskiing 1:32:56 intensity: (42 @0) + (6:34 @1) + (13:24 @2) + (50:21 @3) + (21:55 @4) 18.64 km (4:59 / km) +148m 4:48 / km
ahr:135 max:158 shoes: Niflheim S600 / Rossi X9

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