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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending May 31, 2011:

activity # timemileskm+mload
  trail running3 11:29:33 53.47(12:54) 86.05(8:01) 19252397.9
  running13 10:29:07 66.04(9:32) 106.28(5:55) 4512088.1
  kayaking5 9:24:22 32.6(3.5/h) 52.46(5.6/h)800.3
  orienteering5 5:17:57 19.54(16:16) 31.45(10:07) 102080 /92c86%1238.9
  armchair orienteering7 1:50:00237 /302c78%
  walking3 1:18:34 3.49(22:29) 5.62(13:58) 2135.0
  Total28 39:49:33 175.15 281.87 3417317 /394c80%6560.2
  [1-5]26 36:41:52
averages - sleep:7.4

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Tuesday May 31, 2011 #

kayaking 2:00:00 [1] 6.88 mi (3.4 mph)
slept:8.0 shoes: Hurricane Tampico 135S

Monday May 30, 2011 #

Note
slept:6.75

9 AM

kayaking 2:15:00 [1] 7.02 mi (3.1 mph)
shoes: Hurricane Tampico 135S

7 PM

running (road) 25:04 intensity: (5 @0) + (3 @1) + (5 @2) + (23:27 @3) + (1:24 @4) 2.61 mi (9:37 / mi) +12m 9:29 / mi
ahr:138 max:156 shoes: Puma Ventis (purple)

Sunday May 29, 2011 #

walking 50:37 [0] 2.19 mi (23:04 / mi) +16m 22:34 / mi
slept:9.25 (rest day) shoes: Merrell Reflex II #1

Saturday May 28, 2011 #

Note

7 AM

trail running race 5:51:42 intensity: (1 @0) + (19 @1) + (4 @2) + (1:15:31 @3) + (4:34:55 @4) + (52 @5) 26.3 mi (13:22 / mi) +866m 12:08 / mi
ahr:150 max:172 slept:5.0 shoes: Mizuno Wave Ascend 4

Friday May 27, 2011 #

Note
slept:8.0 (rest day)

Thursday May 26, 2011 #

running ("trail") 22:13 intensity: (9 @0) + (11 @1) + (1:53 @2) + (3:57 @3) + (16:03 @4) 2.48 mi (8:58 / mi) +22m 8:44 / mi
ahr:145 max:164 slept:8.75 shoes: Puma Ventis (purple)

Wednesday May 25, 2011 #

running ("trail") 36:47 intensity: (23 @0) + (46 @1) + (2:22 @2) + (12:44 @3) + (20:32 @4) 4.09 mi (9:00 / mi) +40m 8:44 / mi
ahr:145 max:167 slept:9.0 shoes: Puma Ventis (purple)

Tuesday May 24, 2011 #

kayaking 1:50:15 intensity: (24:07 @0) + (1:23:39 @1) + (2:29 @2) 5.92 mi (3.2 mph)
ahr:97 max:122 slept:9.0 shoes: Hurricane Tampico 135S

Monday May 23, 2011 #

running (road) 26:24 intensity: (10 @0) + (12 @1) + (12 @2) + (19:42 @3) + (6:08 @4) 2.91 mi (9:04 / mi) +13m 8:57 / mi
ahr:142 max:162 slept:7.5 shoes: Puma Ventis (purple)

armchair orienteering (Catching Features) 20:00 [0] ***
spiked:27/37c

Sunday May 22, 2011 #

Event: ROC - Dryer Road Park [2011 Series #3]
 

orienteering race 1:27:29 intensity: (3 @2) + (19:51 @3) + (1:02:10 @4) + (5:25 @5) *** 8.8 km (9:56 / km) +269m 8:37 / km
ahr:153 max:173 spiked:10/13c slept:9.0 shoes: Merrell Reflex II #2

Saturday May 21, 2011 #

kayaking 2:16:48 intensity: (3 @1) + (48:19 @2) + (1:28:19 @3) + (7 @4) 8.72 mi (3.8 mph)
ahr:130 max:146 slept:8.25 shoes: Hurricane Tampico 135S

Friday May 20, 2011 #

running ("trail") 46:34 intensity: (15 @0) + (21 @1) + (1:28 @2) + (14:27 @3) + (30:03 @4) 5.15 mi (9:03 / mi) +35m 8:51 / mi
ahr:146 max:162 slept:9.0 shoes: Puma Ventis (purple)

armchair orienteering (Catching Features) 25:00 [0] ***
spiked:76/90c

Thursday May 19, 2011 #

running (road) 26:00 intensity: (15 @0) + (25 @1) + (54 @2) + (19:48 @3) + (4:38 @4) 2.93 mi (8:53 / mi) +14m 8:45 / mi
ahr:140 max:151 slept:9.5 shoes: Puma Ventis (purple)

armchair orienteering (Catching Features) 25:00 [0] ***
spiked:77/103c

Wednesday May 18, 2011 #

running ("trail") 47:00 intensity: (8 @0) + (23 @1) + (3:09 @2) + (13:51 @3) + (29:29 @4) 5.14 mi (9:09 / mi) +35m 8:57 / mi
ahr:145 max:162 slept:7.0 shoes: Puma Ventis (purple)

armchair orienteering (Catching Features) 20:00 [0] ***
spiked:57/72c

Tuesday May 17, 2011 #

kayaking 1:02:19 intensity: (18 @0) + (29:27 @1) + (32:34 @2) 4.06 mi (3.9 mph)
ahr:110 max:126 slept:8.0 shoes: Hurricane Tampico 135S

Monday May 16, 2011 #

trail running 3:33:23 intensity: (6 @0) + (30 @1) + (15:45 @2) + (2:27:38 @3) + (49:24 @4) * 18.12 mi (11:47 / mi) +746m 10:26 / mi
ahr:139 max:158 slept:9.0 shoes: Mizuno Wave Ascend 4

walking warm up/down 10:05 intensity: (5:00 @1) + (4:44 @2) + (21 @3) 0.46 mi (21:56 / mi) +3m 21:30 / mi
ahr:111 max:136 shoes: Mizuno Wave Ascend 4

Sunday May 15, 2011 #

Note
slept:6.75

Saturday May 14, 2011 #

11 AM

orienteering race (sprint) 20:32 intensity: (6:14 @4) + (14:18 @5) *** 2.41 km (8:32 / km) +71m 7:26 / km
ahr:168 max:190 spiked:14/16c slept:6.75 shoes: Merrell Reflex II #2

12 PM

orienteering race (score-o) 1:25:52 intensity: (5 @1) + (29 @2) + (10:57 @3) + (1:06:32 @4) + (7:49 @5) *** 9.04 km (9:30 / km) +256m 8:19 / km
ahr:156 max:177 spiked:19/20c shoes: Merrell Reflex II #2

3 PM

orienteering (flag pickup) 14:01 intensity: (25 @2) + (4:44 @3) + (8:10 @4) + (42 @5) *** 1.35 km (10:22 / km) +19m 9:41 / km
ahr:150 max:166 spiked:3/3c shoes: Merrell Reflex II #2

Friday May 13, 2011 #

Note
slept:3.25 (rest day)

Thursday May 12, 2011 #

trail running (run/walk) 2:04:28 intensity: (19 @1) + (7:30 @2) + (1:27:30 @3) + (29:08 @4) + (1 @5) ** 9.05 mi (13:45 / mi) +313m 12:25 / mi
ahr:139 max:165 slept:6.0 shoes: Mizuno Wave Ascend 4

Wednesday May 11, 2011 #

running ("trail") 37:48 intensity: (20 @0) + (32 @1) + (2:57 @2) + (26:49 @3) + (7:10 @4) 4.09 mi (9:14 / mi) +32m 9:01 / mi
ahr:140 max:155 slept:8.75 shoes: Puma Ventis (purple)

Tuesday May 10, 2011 #

Note
slept:7.0 (rest day)

Monday May 9, 2011 #

running ("trail") 46:44 intensity: (11 @0) + (16 @1) + (1:05 @2) + (32:34 @3) + (12:37 @4) + (1 @5) 5.13 mi (9:07 / mi) +37m 8:55 / mi
ahr:143 max:165 slept:5.0 shoes: Puma Ventis (purple)

armchair orienteering (ski-o map memory) 5:00 [0] ***

Sunday May 8, 2011 #

running ("trail") 1:06:42 intensity: (7 @0) + (20 @1) + (1:27 @2) + (31:15 @3) + (33:33 @4) 6.99 mi (9:33 / mi) +63m 9:17 / mi
ahr:144 max:157 slept:7.0 shoes: Puma Ventis (purple)

Saturday May 7, 2011 #

Event: ROC - Mendon Ponds Park [2011 Series #2]
 

Note
slept:9.5

12 PM

orienteering race (loop L1) 34:31 intensity: (17 @1) + (3 @2) + (8:09 @3) + (25:32 @4) + (30 @5) *** 3.12 km (11:03 / km) +120m 9:16 / km
ahr:151 max:169 spiked:7/10c shoes: Merrell Reflex II #2

orienteering race (loop L2) 32:30 intensity: (32 @2) + (6:22 @3) + (25:13 @4) + (23 @5) *** 2.9 km (11:13 / km) +118m 9:19 / km
ahr:152 max:166 spiked:11/12c shoes: Merrell Reflex II #2

orienteering race (loop L3) 32:37 intensity: (28 @2) + (5:18 @3) + (26:35 @4) + (16 @5) *** 2.78 km (11:44 / km) +132m 9:29 / km
ahr:152 max:169 spiked:10/12c shoes: Merrell Reflex II #2

orienteering race (loop L4) 10:25 intensity: (17 @2) + (1:30 @3) + (8:23 @4) + (15 @5) *** 1.05 km (9:54 / km) +35m 8:29 / km
ahr:152 max:166 spiked:6/6c shoes: Merrell Reflex II #2

Friday May 6, 2011 #

Note
slept:6.75 (rest day)

armchair orienteering (ski-o map memory) 10:00 [0] ***

Thursday May 5, 2011 #

running ("trail") 48:16 intensity: (6 @0) + (32 @1) + (2:00 @2) + (29:45 @3) + (15:24 @4) + (29 @5) 5.15 mi (9:22 / mi) +34m 9:11 / mi
ahr:142 max:172 slept:7.0 shoes: Puma Ventis (purple)

armchair orienteering (ski-o map memory) 5:00 [0] ***

Wednesday May 4, 2011 #

running ("trail") 2:54:56 intensity: (8 @0) + (49 @1) + (9:23 @2) + (1:39:51 @3) + (1:01:40 @4) + (3:05 @5) 16.77 mi (10:26 / mi) +101m 10:14 / mi
ahr:143 max:182 slept:12.5 shoes: Mizuno Wave Ascend 4

walking warm up/down 17:52 intensity: (16:26 @1) + (1:18 @2) + (8 @3) 0.84 mi (21:16 / mi) +2m 21:07 / mi
ahr:102 max:133 shoes: Mizuno Wave Ascend 4

Tuesday May 3, 2011 #

Note
slept:1.5

Monday May 2, 2011 #

Note
slept:0.5 (rest day)

Sunday May 1, 2011 #

Note

running (road) 24:39 intensity: (15 @0) + (12 @1) + (1:02 @2) + (22:37 @3) + (33 @4) 2.61 mi (9:27 / mi) +13m 9:18 / mi
ahr:135 max:150 slept:9.25 shoes: Puma Ventis (purple)

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