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Training Log Archive: arthurd

In the 30 days ending Sep 30, 2017:

activity # timemileskm+mload
  adventure racing13 39:42:00 173.95(4.4/h) 279.95(7.1/h) 464929 /42c69%6860.9
  mountain biking4 9:01:03 55.62(6.2/h) 89.51(9.9/h) 13081407.8
  orienteering4 6:07:38 17.68(20:47) 28.46(12:55) 109066 /78c84%926.1
  kayaking3 4:53:42 19.04(3.9/h) 30.64(6.3/h)298.1
  rollerskiing4 4:48:13 39.26(7:20) 63.19(4:34) 252939.8
  running5 2:50:22 17.22(9:54) 27.71(6:09) 213506.0
  multisport2 1:18:28 6.79(11:33) 10.93(7:11) 711 /1c100%189.9
  walking2 1:02:00 2.57(24:07) 4.14(14:59) 1641 /1c100%69.9
  Total37 69:43:26 332.14(12:36) 534.53(7:50) 774797 /122c79%11198.6
  [1-5]36 69:21:50
averages - sleep:5.6

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Saturday Sep 30, 2017 #

Event: ROC - Genesee County Park - Regular Event
 
Event: Wilderness Traverse
 

Note
slept:5.0

adventure racing race 1 [0] 0.0 km

7 AM

Note

8 AM

adventure racing race (trek) 47:54 [3] *** 5.54 km (6.9 kph) +76m
spiked:3/3c shoes: Salomon Speedcross 3 orange

adventure racing race (transition) 6:40 [1] 0.03 km (0.3 kph) +1m
spiked:1/1c

adventure racing race (bike) 1:41:43 [3] *** 25.69 km (15.2 kph) +303m
shoes: Trek X-Cal / X-Alp Enduro IV

10 AM

adventure racing race (transition) 16:17 [1] 0.07 km (0.3 kph) +1m
spiked:1/1c

adventure racing race (trek) 5:48:14 [3] *** 24.79 km (4.3 kph) +186m
spiked:1/2c shoes: Salomon XA Pro 3D Ultra 2 grn

4 PM

adventure racing race (transition) 38:09 [1] 0.13 km (0.2 kph)
spiked:1/1c

5 PM

adventure racing race (bike) 6:40:59 [3] *** 60.6 km (9.1 kph) +444m
spiked:3/3c shoes: Trek X-Cal / X-Alp Enduro IV

Friday Sep 29, 2017 #

Note
slept:5.0

Thursday Sep 28, 2017 #

Note
slept:7.5

Wednesday Sep 27, 2017 #

Note
slept:4.0

rollerskiing 1:52:31 intensity: (1:45 @1) + (7:52 @2) + (50:37 @3) + (52:15 @4) + (2 @5) 24.27 km (4:38 / km) +60m 4:35 / km
ahr:143 max:165 shoes: Niflheim S600 / Rossi X9

Tuesday Sep 26, 2017 #

Note
slept:4.0

running ("trail") 31:28 intensity: (2 @0) + (15 @1) + (1:23 @2) + (20:52 @3) + (8:56 @4) 3.13 mi (10:03 / mi) +51m 9:34 / mi
ahr:142 max:157 shoes: Salomon Speedcross 3 scoreblue

Monday Sep 25, 2017 #

Note
slept:2.0

Sunday Sep 24, 2017 #

Note
slept:8.75

running ("trail") 30:03 intensity: (2 @0) + (42 @1) + (3:14 @2) + (24:05 @3) + (2:00 @4) 3.04 mi (9:53 / mi) +21m 9:41 / mi
ahr:137 max:156 shoes: Salomon Speedcross 3 scoreblue

Saturday Sep 23, 2017 #

Note
slept:10.5

mountain biking (singletrack) 2:43:00 intensity: (6:37 @1) + (36:38 @2) + (57:18 @3) + (1:00:32 @4) + (1:55 @5) 12.7 mi (4.7 mph) +530m
ahr:124 max:166 shoes: Trek X-Cal / Giro Reva

Friday Sep 22, 2017 #

Note
slept:4.5

Thursday Sep 21, 2017 #

Note
slept:7.0

running ("trail") 30:41 intensity: (9 @0) + (27 @1) + (2:32 @2) + (21:24 @3) + (6:09 @4) 3.14 mi (9:46 / mi) +52m 9:18 / mi
ahr:140 max:156 shoes: Salomon Speedcross 3 scoreblue

Wednesday Sep 20, 2017 #

Note
slept:4.5

kayaking 2:17:23 intensity: (2:12:59 @1) + (4:24 @2) 7.87 mi (3.4 mph)
ahr:79 max:125 shoes: QCC 600X

Tuesday Sep 19, 2017 #

Note
slept:5.5

running ("trail") 31:22 intensity: (17 @0) + (48 @1) + (4:15 @2) + (24:20 @3) + (1:42 @4) 3.1 mi (10:07 / mi) +40m 9:44 / mi
ahr:132 max:153 shoes: Salomon Speedcross 3 scoreblue

Monday Sep 18, 2017 #

Note
slept:4.5

Sunday Sep 17, 2017 #

Note
slept:6.0

7 AM

walking (water hauling) 11:06 intensity: (1:16 @0) + (4:06 @1) + (2:29 @2) + (3:15 @3) 1.02 km (10:55 / km) +10m 10:24 / km
ahr:112 max:137 shoes: Salomon Speedcross 3 scoreblue

walking (water hauling) 18:21 intensity: (8:32 @0) + (5:33 @1) + (3:57 @2) + (19 @3) *** 1.15 km (16:00 / km) +47m 13:17 / km
ahr:96 max:130 spiked:1/1c shoes: Salomon Speedcross 3 scoreblue

10 AM

orienteering race 1:14:56 intensity: (1:46 @1) + (26:59 @2) + (36:28 @3) + (9:43 @4) *** 5.4 km (13:52 / km) +237m 11:22 / km
ahr:131 max:157 spiked:12/13c shoes: Inov-8 Oroc 340

1 PM

walking (water hauling) 21:35 intensity: (4:31 @0) + (11:39 @1) + (5:25 @2) 1.27 km (17:00 / km) +107m 11:58 / km
ahr:99 max:121 shoes: Salomon Speedcross 3 scoreblue

walking (water hauling) 10:58 intensity: (7 @0) + (7:38 @1) + (3:02 @2) + (11 @3) 0.7 km (15:33 / km)
ahr:104 max:129 shoes: Salomon Speedcross 3 scoreblue


Day 2 - Green Y - Splits

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park
 

Note
slept:6.0

9 AM

multisport (hauling water) 44:51 intensity: (7 @0) + (5:54 @1) + (18:26 @2) + (18:42 @3) + (1:42 @4) *** 6.56 km (6:50 / km) +42m 6:38 / km
ahr:125 max:152 spiked:1/1c shoes: Trek X-Cal

12 PM

orienteering race 1:34:09 intensity: (8 @0) + (48 @1) + (32:40 @2) + (46:37 @3) + (13:56 @4) *** 6.82 km (13:48 / km) +290m 11:23 / km
ahr:132 max:157 spiked:10/12c shoes: Inov-8 Oroc 340

4 PM

multisport (hauling water) 33:37 intensity: (1:19 @1) + (16:08 @2) + (13:59 @3) + (2:11 @4) *** 4.38 km (7:41 / km) +29m 7:26 / km
ahr:128 max:151 shoes: Trek X-Cal


Day 1 - Green Y - Splits

Friday Sep 15, 2017 #

Note
slept:4.0

mountain biking (singletrack) 1:35:00 intensity: (13:59 @1) + (27:24 @2) + (38:09 @3) + (15:28 @4) 8.61 mi (5.4 mph) +223m
ahr:117 max:160 shoes: Trek X-Cal / Giro Reva

Thursday Sep 14, 2017 #

Note
slept:7.0

running ("trail") 46:48 intensity: (13 @0) + (52 @1) + (6:15 @2) + (37:25 @3) + (2:03 @4) 4.81 mi (9:44 / mi) +49m 9:26 / mi
ahr:133 max:152 shoes: Salomon Speedcross 3 scoreblue

Wednesday Sep 13, 2017 #

Note
slept:5.0

rollerskiing 57:25 intensity: (2 @1) + (1:30 @2) + (12:05 @3) + (43:48 @4) 13.41 km (4:17 / km) +109m 4:07 / km
ahr:149 max:163 shoes: Niflheim S600 / Rossi X9

Tuesday Sep 12, 2017 #

Note
slept:7.0

kayaking 2:06:19 [1] 9.1 mi (4.3 mph)
ahr:91 max:104 shoes: QCC 600X

Monday Sep 11, 2017 #

Note
slept:6.0

Sunday Sep 10, 2017 #

Event: BFLO - Schoellkopf Scout Camp
 

Note
slept:6.0

10 AM

orienteering race 25:26 intensity: (22 @0) + (28 @1) + (7:39 @2) + (13:19 @3) + (3:38 @4) *** 2.74 km (9:17 / km) +88m 8:00 / km
ahr:131 max:158 spiked:7/11c shoes: Inov-8 Oroc 340

orienteering race 1:17:26 intensity: (21 @0) + (15:47 @1) + (38:46 @2) + (21:22 @3) + (1:10 @4) *** 6.44 km (12:02 / km) +210m 10:21 / km
ahr:120 max:153 spiked:10/13c shoes: Inov-8 Oroc 340

2 PM

mountain biking (mostly singletrack) 2:04:21 intensity: (2:52 @0) + (17:12 @1) + (34:31 @2) + (58:32 @3) + (11:10 @4) + (4 @5) 9.57 mi (4.6 mph) +291m
ahr:127 max:165 shoes: Trek X-Cal / Giro Reva

Saturday Sep 9, 2017 #

Event: ROC - Mendon Ponds Park - Training & Event
 

Note
slept:9.5

11 AM

orienteering race 38:38 intensity: (9 @0) + (2:28 @1) + (17:47 @2) + (15:56 @3) + (2:18 @4) *** 3.14 km (12:19 / km) +106m 10:32 / km
ahr:127 max:151 spiked:11/12c shoes: Salomon Speedcross 3 orange

orienteering 34:36 intensity: (6 @0) + (5:04 @1) + (14:33 @2) + (13:25 @3) + (1:28 @4) *** 2.55 km (13:35 / km) +122m 10:58 / km
ahr:124 max:151 spiked:9/10c shoes: Salomon Speedcross 3 orange

orienteering (flag pickup) 22:27 intensity: (17 @0) + (1:04 @1) + (12:31 @2) + (7:41 @3) + (54 @4) *** 1.37 km (16:25 / km) +37m 14:27 / km
ahr:125 max:149 spiked:7/7c shoes: Salomon Speedcross 3 orange

2 PM

mountain biking (rail trail/road/singletrk) 2:38:42 intensity: (9 @0) + (16:18 @1) + (1:35:14 @2) + (42:25 @3) + (4:36 @4) 24.74 mi (9.4 mph) +264m
ahr:123 max:159 shoes: Trek X-Cal / Giro Reva


Green-Red - Splits

Advanced Training - Splits

Friday Sep 8, 2017 #

Note
slept:5.5

Thursday Sep 7, 2017 #

Note
slept:5.0

rollerskiing 1:26:11 intensity: (32 @0) + (1:58 @1) + (8:10 @2) + (49:36 @3) + (25:55 @4) 18.61 km (4:38 / km) +49m 4:34 / km
ahr:139 max:158 shoes: Niflheim S600 / Rossi X9

Wednesday Sep 6, 2017 #

Note
slept:3.5

kayaking 30:00 [1] 2.07 mi (4.1 mph)
shoes: QCC 600X

Tuesday Sep 5, 2017 #

Note
slept:6.5

Monday Sep 4, 2017 #

Note
slept:4.5

rollerskiing 32:06 intensity: (1:23 @0) + (1:11 @1) + (13:53 @2) + (15:32 @3) + (7 @4) 6.9 km (4:39 / km) +34m 4:32 / km
ahr:125 max:146 shoes: Niflheim S600 / Rossi X9

Sunday Sep 3, 2017 #

Note
slept:0.0

Note
slept:3.0

12 AM

adventure racing race (bike) 2:02:29 [3] *** 20.77 km (10.2 kph) +381m
3c shoes: Trek X-Cal / X-Alp Enduro IV

2 AM

adventure racing race (transition) 43:31 [1] 0.15 km (0.2 kph) +12m

adventure racing race (trek) 5:32:08 [3] *** 22.53 km (4.1 kph) +948m
3c shoes: Salomon Speedcross 3 orange

Saturday Sep 2, 2017 #

Event: 2017 Corn Maze Champs
 
Event: NYARA The Longest Day
 
Event: 13th Annual CNYO Regaine
 

Note
slept:3.5

6 AM

Note

8 AM

adventure racing race (trek) 46:34 [3] *** 5.34 km (6.9 kph) +169m
spiked:1/3c shoes: Salomon XA Pro 3D Ultra 2 grn

9 AM

adventure racing race (paddle) 1:37:03 [3] *** 10.62 km (6.6 kph) +19m
spiked:1/2c

10 AM

adventure racing race (transition) 6:24 [1] 0.08 km (0.7 kph) +3m

11 AM

adventure racing race (trek) 1:57:35 [3] *** 11.54 km (5.9 kph) +316m
spiked:2/2c shoes: Salomon XA Pro 3D Ultra 2 grn

1 PM

adventure racing race (transition) 8:22 [1] 0.05 km (0.4 kph)

adventure racing race (paddle) 50:49 [3] *** 4.87 km (5.8 kph)
spiked:3/3c

2 PM

adventure racing race (transition) 23:10 [1] 0.09 km (0.2 kph)

adventure racing race (bike) 9:33:58 [3] *** 87.05 km (9.1 kph) +1790m
spiked:12/15c shoes: Trek X-Cal / X-Alp Enduro IV

Friday Sep 1, 2017 #

Note
slept:7.0

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