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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Jan 31, 2011:

activity # timemileskm+mload
  xc skiing - skate12 17:54:54 134.05(8:01) 215.73(4:59) 18713692.2
  ski orienteering5 7:06:13 33.06(12:54) 53.2(8:01) 132362 /64c96%1549.4
  snowshoeing1 3:36:07 7.53(28:42) 12.12(17:50) 230432.2
  running5 2:17:46 14.58(9:27) 23.46(5:52) 77483.5
  strength8 2:15:00135.0
  Total29 33:10:00 189.21 304.51 350162 /64c96%6292.3
  [1-5]29 33:05:36
averages - sleep:3.8

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Monday Jan 31, 2011 #

Note
slept:2.0

Sunday Jan 30, 2011 #

10 AM

ski orienteering race (skate) 52:44 intensity: (8 @1) + (19 @2) + (2:34 @3) + (34:00 @4) + (15:43 @5) *** 8.46 km (6:14 / km) +169m 5:40 / km
ahr:159 max:170 spiked:15/15c slept:6.5 shoes: Rossignol Max skate / Rossi X9

Saturday Jan 29, 2011 #

Note

Friday Jan 28, 2011 #

xc skiing - skate (skate) 1:39:33 intensity: (29 @1) + (1:14 @2) + (51:22 @3) + (46:28 @4) 20.03 km (4:58 / km) +156m 4:47 / km
ahr:143 max:160 slept:3.0 shoes: Rossignol Max skate / Rossi X9

Thursday Jan 27, 2011 #

running (road) 28:34 intensity: (10 @0) + (3 @1) + (22 @2) + (10:58 @3) + (17:01 @4) 2.93 mi (9:45 / mi) +13m 9:37 / mi
ahr:145 max:155 shoes: Puma Ventis (shiny)

Wednesday Jan 26, 2011 #

Note

6 PM

xc skiing - skate (skate) 1:51:30 intensity: (12 @0) + (13 @1) + (20 @2) + (34:30 @3) + (1:16:15 @4) 23.23 km (4:48 / km) +212m 4:35 / km
ahr:148 max:161 shoes: Rossignol Max skate / Rossi X9

Tuesday Jan 25, 2011 #

Note
(rest day)

Monday Jan 24, 2011 #

xc skiing - skate (skate) 1:14:13 intensity: (13 @1) + (17 @2) + (3:34 @3) + (1:09:08 @4) + (1:01 @5) 16.61 km (4:28 / km) +129m 4:18 / km
ahr:155 max:167 shoes: Rossignol Max skate / Rossi X9

Sunday Jan 23, 2011 #

strength 20:00 [1]

Saturday Jan 22, 2011 #

Note

10 AM

strength (shoveling) 5:00 [1]

2 PM

xc skiing - skate (skate) 12:52 intensity: (8 @1) + (1:26 @2) + (3:46 @3) + (7:32 @4) 2.14 km (6:00 / km) +44m 5:27 / km
ahr:144 max:159 shoes: Rossignol Max skate / Rossi X9

ski orienteering (skate) 1:26:13 intensity: (24 @1) + (9:05 @2) + (36:39 @3) + (40:05 @4) *** 9.8 km (8:48 / km) +270m 7:44 / km
ahr:142 max:160 spiked:11/11c shoes: Rossignol Max skate / Rossi X9

Friday Jan 21, 2011 #

xc skiing - skate (skate) 1:34:43 intensity: (21 @1) + (1:54 @2) + (30:15 @3) + (1:02:13 @4) 15.63 km (6:04 / km) +120m 5:50 / km
ahr:147 max:163 shoes: Rossignol Max skate / Rossi X9

Thursday Jan 20, 2011 #

running (road) 28:12 intensity: (12 @0) + (20 @1) + (27 @2) + (18:58 @3) + (8:15 @4) 2.93 mi (9:38 / mi) +13m 9:30 / mi
ahr:143 max:152 shoes: Puma Ventis (shiny)

Wednesday Jan 19, 2011 #

xc skiing - skate (skate) 1:37:56 intensity: (24 @1) + (23 @2) + (26:53 @3) + (1:10:16 @4) 22.16 km (4:25 / km) +199m 4:14 / km
ahr:150 max:162 shoes: Rossignol Max skate / Rossi X9

Tuesday Jan 18, 2011 #

strength 15:00 [1]

Monday Jan 17, 2011 #

xc skiing - skate (skate) 1:43:40 intensity: (19 @1) + (1:31 @2) + (38:50 @3) + (1:03:00 @4) 20.11 km (5:09 / km) +211m 4:54 / km
ahr:146 max:159 shoes: Rossignol Max skate / Rossi X9

Sunday Jan 16, 2011 #

Event: ROC - Ski-O at Mendon Ponds
 
1 PM

ski orienteering race (classic / red course) 1:21:27 intensity: (2 @0) + (8 @1) + (19 @2) + (10:59 @3) + (1:00:45 @4) + (9:14 @5) *** 9.83 km (8:17 / km) +221m 7:27 / km
ahr:157 max:167 spiked:11/11c shoes: Snowscape 9 classic / Salomon

8 PM

Note

Saturday Jan 15, 2011 #

Event: EMPO Ski-O at Moreau Lake State Park
 

strength 15:00 [1]

Friday Jan 14, 2011 #

ski orienteering (skate) 1:24:57 intensity: (2:39 @0) + (16 @1) + (4:18 @2) + (27:11 @3) + (50:12 @4) + (21 @5) *** 13.4 km (6:20 / km) +342m 5:37 / km
ahr:144 max:166 spiked:10/11c shoes: Rossignol Max skate / Rossi X9

Thursday Jan 13, 2011 #

running (road) 26:52 intensity: (10 @0) + (13 @1) + (17 @2) + (5:06 @3) + (21:03 @4) + (3 @5) 2.91 mi (9:14 / mi) +14m 9:06 / mi
ahr:150 max:166 shoes: Puma Ventis (shiny)

Wednesday Jan 12, 2011 #

xc skiing - skate (skate) 1:25:07 intensity: (14 @1) + (1:55 @2) + (33:53 @3) + (49:05 @4) 13.49 km (6:19 / km) +87m 6:07 / km
ahr:145 max:159 shoes: Rossignol Max skate / Rossi X9

strength (shoveling) 35:00 [1]

Tuesday Jan 11, 2011 #

strength 15:00 [1]

Monday Jan 10, 2011 #

xc skiing - skate (skate) 1:25:14 intensity: (16 @0) + (53 @1) + (14:50 @2) + (1:00:08 @3) + (9:07 @4) 16.75 km (5:05 / km) +119m 4:55 / km
ahr:136 max:152 shoes: Rossignol Max skate / Rossi X9

Note

Sunday Jan 9, 2011 #

snowshoeing 3:36:07 [2] 7.53 mi (28:42 / mi) +230m 26:13 / mi
shoes: Merrell Phaser Peak

Saturday Jan 8, 2011 #

strength 15:00 [1]

Friday Jan 7, 2011 #

xc skiing - skate (skate) 1:42:31 intensity: (41 @1) + (11:39 @2) + (1:13:49 @3) + (16:22 @4) 19.99 km (5:08 / km) +179m 4:55 / km
ahr:137 max:151 shoes: Rossignol Max skate / Rossi X9

Thursday Jan 6, 2011 #

running (road) 27:36 intensity: (11 @0) + (26 @1) + (21 @2) + (18:16 @3) + (8:22 @4) 2.88 mi (9:36 / mi) +14m 9:27 / mi
ahr:142 max:151 shoes: Puma Ventis (shiny)

Wednesday Jan 5, 2011 #

xc skiing - skate (skate) 1:50:04 intensity: (20 @0) + (16 @1) + (2:27 @2) + (35:58 @3) + (1:11:03 @4) 25.55 km (4:18 / km) +248m 4:07 / km
ahr:148 max:163 shoes: Rossignol Max skate / Rossi X9

Tuesday Jan 4, 2011 #

strength 15:00 [1]

Monday Jan 3, 2011 #

xc skiing - skate (skate) 1:37:31 intensity: (17 @1) + (29:36 @2) + (1:03:49 @3) + (3:49 @4) 20.04 km (4:52 / km) +167m 4:40 / km
ahr:133 max:148 shoes: Rossignol Max skate / Rossi X9

Sunday Jan 2, 2011 #

running (road) 26:32 intensity: (12 @0) + (4 @1) + (2 @2) + (4:41 @3) + (21:17 @4) + (16 @5) 2.93 mi (9:02 / mi) +23m 8:50 / mi
ahr:148 max:168 shoes: Puma Ventis (shiny)

11 PM

Note

Saturday Jan 1, 2011 #

Event: EMPO Ski-O - Garnet Hill - ESG qualifier
 
11 AM

ski orienteering race (classic / red course) 2:00:52 intensity: (7 @1) + (5:10 @2) + (51:07 @3) + (1:04:28 @4) *** 11.7 km (10:20 / km) +321m 9:05 / km
ahr:145 max:162 spiked:15/16c shoes: Snowscape 9 classic / Salomon

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