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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending May 31, 2012:

activity # timemileskm+mload
  orienteering16 22:46:58 74.47(18:21) 119.85(11:24) 2898155 /195c79%4239.5
  mountain biking7 8:01:53 81.61(10.2/h) 131.34(16.4/h) 7661254.6
  running9 5:30:52 37.37(8:51) 60.14(5:30) 2971136.9
  kayaking1 2:11:03 8.52(3.9/h) 13.71(6.3/h)265.3
  walking4 1:28:54 5.03(17:41) 8.09(10:59) 247102.2
  terrain running1 20:33 1.25(16:25) 2.01(10:12) 660.8
  trail running1 12:52 1.02(12:38) 1.64(7:51) 2641.6
  Total37 40:33:05 209.27(11:38) 336.78(7:13) 4240155 /195c79%7100.8
  [1-5]37 40:18:17
averages - sleep:7.7

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Thursday May 31, 2012 #

mountain biking ("trail") 1:29:38 intensity: (48 @0) + (1:46 @1) + (37:44 @2) + (49:16 @3) + (4 @4) 18.19 mi (12.2 mph) +132m
ahr:128 max:149 slept:7.75 shoes: Trek X-Cal / Giro Reva

Wednesday May 30, 2012 #

running intervals ("trail") 32:00 intensity: (50 @0) + (35 @1) + (15 @2) + (14:45 @3) + (14:05 @4) + (1:30 @5) 3.76 mi (8:31 / mi) +25m 8:20 / mi
ahr:145 max:169 slept:8.0 shoes: Puma Ventis (yellow)

Tuesday May 29, 2012 #

running ("trail") 30:28 intensity: (46 @0) + (57 @1) + (3:20 @2) + (24:21 @3) + (1:04 @4) 3.12 mi (9:46 / mi) +33m 9:27 / mi
ahr:130 max:157 slept:8.0 shoes: Puma Ventis (yellow)

Monday May 28, 2012 #

mountain biking ("trail") 1:30:01 intensity: (1:14 @1) + (10:59 @2) + (1:16:47 @3) + (1:01 @4) 18.21 mi (12.1 mph) +125m
ahr:135 max:147 slept:8.0 shoes: Trek X-Cal / Giro Reva

Sunday May 27, 2012 #

Note
slept:5.0

8 AM

orienteering race (sprint) 37:27 intensity: (8 @0) + (12 @1) + (8:34 @2) + (22:38 @3) + (5:55 @4) *** 3.77 km (9:56 / km) +119m 8:35 / km
ahr:135 max:158 spiked:13/17c shoes: Mizuno Wave Ascend 4

10 AM

orienteering (flag pickup) 8:15 intensity: (2:35 @1) + (4:59 @2) + (41 @3) *** 0.69 km (12:02 / km) +15m 10:50 / km
ahr:114 max:131 spiked:4/4c shoes: Mizuno Wave Ascend 4

12 PM

orienteering race (farsta) 2:08:36 intensity: (30 @1) + (23:46 @2) + (57:59 @3) + (46:21 @4) *** 10.48 km (12:16 / km) +436m 10:09 / km
ahr:139 max:161 spiked:15/17c shoes: Merrell Reflex II #2


Event 4 - Cemetery Hill Long Sprint - Splits

Event 5 - Long AH: Mount Tom - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 
9 AM

walking 43:42 intensity: (39:42 @1) + (4:00 @2) 4.18 km (10:27 / km) +40m 9:59 / km
ahr:99 max:118 slept:6.5

10 AM

orienteering race (middle) 36:22 intensity: (6 @0) + (17 @1) + (2:24 @2) + (17:47 @3) + (15:48 @4) *** 2.91 km (12:30 / km) +114m 10:27 / km
ahr:144 max:166 spiked:8/11c shoes: bumblebee (Jalas 4979)

1 PM

orienteering race (middle) 36:11 intensity: (21 @1) + (15 @2) + (11:09 @3) + (24:19 @4) + (7 @5) *** 3.17 km (11:24 / km) +91m 9:58 / km
ahr:150 max:167 spiked:10/12c shoes: bumblebee (Jalas 4979)

3 PM

orienteering (flag pickup) 20:44 intensity: (1:42 @1) + (10:53 @2) + (8:09 @3) *** 1.41 km (14:44 / km) +39m 12:57 / km
ahr:127 max:146 spiked:7/7c shoes: Mizuno Wave Ascend 4

5 PM

orienteering race (sprint) 25:46 intensity: (7 @1) + (10 @2) + (59 @3) + (24:25 @4) + (5 @5) *** 4.05 km (6:21 / km) +87m 5:44 / km
ahr:156 max:167 spiked:15/18c shoes: Mizuno Wave Ascend 4

6 PM

walking 14:12 [1] 1.7 km (8:21 / km) +29m 7:42 / km
ahr:92 max:108 shoes: Mizuno Wave Ascend 4


Event 1 - Middle Green Y - Splits

Event 2 - Middle Green Y - Splits

Event 3 - UMass Long - Splits

Friday May 25, 2012 #

Note
slept:8.0 (rest day)

Thursday May 24, 2012 #

mountain biking ("trail") 1:01:37 intensity: (1:46 @1) + (5:46 @2) + (38:54 @3) + (15:11 @4) 12.2 mi (11.9 mph) +92m
ahr:138 max:155 slept:6.5 shoes: Trek X-Cal / Giro Reva

Wednesday May 23, 2012 #

running ("trail") 24:38 intensity: (7 @0) + (10 @1) + (53 @2) + (2:11 @3) + (20:01 @4) + (1:16 @5) 3.1 mi (7:57 / mi) +36m 7:40 / mi
ahr:154 max:171 slept:8.5 shoes: Puma Ventis (yellow)

Tuesday May 22, 2012 #

running (road) 44:13 intensity: (3 @0) + (9 @1) + (28 @2) + (7:02 @3) + (36:00 @4) + (31 @5) 5.12 mi (8:38 / mi) +35m 8:27 / mi
ahr:150 max:167 slept:8.25 shoes: Puma Ventis (yellow)

Monday May 21, 2012 #

Note
slept:8.75 (injured)

Note

Sunday May 20, 2012 #

Event: ROC - Webster Park [2012 Series #2]
 

orienteering race 1:16:31 intensity: (15 @1) + (3 @2) + (15:47 @3) + (58:45 @4) + (1:41 @5) *** 8.58 km (8:55 / km) +115m 8:21 / km
ahr:153 max:182 spiked:20/22c slept:8.0 shoes: bumblebee (Jalas 4979)


Red - Splits

Saturday May 19, 2012 #

Note
slept:8.5 (injured) (rest day)

Friday May 18, 2012 #

mountain biking (singletrack) 1:34:23 intensity: (4:22 @1) + (58:14 @2) + (31:38 @3) + (9 @4) 7.8 mi (5.0 mph) +221m
ahr:121 max:146 slept:8.25 shoes: Trek X-Cal / Giro Reva

Thursday May 17, 2012 #

kayaking 2:11:03 intensity: (1:15 @1) + (2:05:24 @2) + (4:24 @3) 8.52 mi (3.9 mph)
ahr:120 max:138 slept:8.0 shoes: Hurricane Tampico 135S

Note

Wednesday May 16, 2012 #

running ("trail") 46:22 intensity: (24 @0) + (28 @1) + (1:24 @2) + (39:34 @3) + (4:32 @4) 5.06 mi (9:10 / mi) +32m 8:59 / mi
ahr:141 max:156 slept:8.5 shoes: Puma Ventis (yellow)

Tuesday May 15, 2012 #

orienteering (map simplification) 50:57 intensity: (8 @0) + (10 @1) + (5:50 @2) + (18:45 @3) + (26:01 @4) + (3 @5) *** 5.83 km (8:45 / km) +253m 7:11 / km
ahr:143 max:166 spiked:6/11c slept:8.5 shoes: bumblebee (Jalas 4979)

Monday May 14, 2012 #

mountain biking ("trail") 54:22 intensity: (41 @0) + (2:13 @1) + (17:46 @2) + (33:42 @3) 10.19 mi (11.2 mph) +77m
ahr:129 max:153 slept:9.25 shoes: Trek X-Cal / Giro Reva

Sunday May 13, 2012 #

12 AM

Note
slept:5.0

6 AM

orienteering 3:18:17 [3] 13.23 km (14:59 / km) +374m 13:08 / km
spiked:4/7c shoes: Merrell Reflex II #3

Saturday May 12, 2012 #

Event: CNYO REGAINE VIII
 

Note
slept:6.75

12 PM

orienteering race 4:54:45 [3] *** 26.94 km (10:56 / km) +458m 10:05 / km
spiked:10/11c shoes: Merrell Reflex II #2

6 PM

orienteering race 3:56:25 [3] *** 19.47 km (12:09 / km) +258m 11:23 / km
spiked:4/7c shoes: Merrell Reflex II #2

Friday May 11, 2012 #

mountain biking ("trail") 1:00:11 intensity: (24 @1) + (31:22 @2) + (28:25 @3) 10.21 mi (10.2 mph) +77m
ahr:127 max:148 slept:8.5 shoes: Trek X-Cal / Giro Reva

Thursday May 10, 2012 #

mountain biking ("trail") 31:41 intensity: (2:02 @1) + (13:48 @2) + (15:38 @3) + (13 @4) 4.8 mi (9.1 mph) +42m
ahr:127 max:156 slept:8.5 shoes: Trek X-Cal / Giro Reva

Wednesday May 9, 2012 #

Note
slept:7.25

Tuesday May 8, 2012 #

running ("trail") 1:02:51 intensity: (12 @0) + (21 @1) + (45 @2) + (14:37 @3) + (45:47 @4) + (1:09 @5) 7.03 mi (8:57 / mi) +63m 8:42 / mi
ahr:148 max:175 slept:8.5 shoes: Puma Ventis (yellow)

Monday May 7, 2012 #

running (road) 24:23 intensity: (6 @0) + (1 @1) + (1 @2) + (1 @3) + (21:50 @4) + (2:24 @5) 3.05 mi (8:00 / mi) +22m 7:49 / mi
ahr:159 max:183 slept:8.5 shoes: Puma Ventis (yellow)

Sunday May 6, 2012 #

8 AM

walking warm up/down 11:30 intensity: (6:08 @0) + (40 @1) + (4:40 @2) + (2 @3) 0.85 km (13:37 / km) +57m 10:11 / km
ahr:101 max:130 slept:7.0 shoes: Merrell Reflex II #2

9 AM

orienteering race (long - green X) 1:35:19 intensity: (15 @1) + (14:23 @2) + (51:34 @3) + (29:07 @4) *** 8.13 km (11:43 / km) +254m 10:08 / km
ahr:140 max:166 spiked:12/15c shoes: Merrell Reflex II #2


Green X Long - Splits

Saturday May 5, 2012 #

Event: 33rd West Point A Meet
 
8 AM

walking warm up/down 19:30 intensity: (3:46 @0) + (4:46 @1) + (7:30 @2) + (3:28 @3) 1.37 km (14:17 / km) +121m 9:54 / km
ahr:112 max:141 slept:6.5 shoes: Merrell Reflex II #2

9 AM

orienteering race (middle - green X) 59:04 intensity: (21:53 @2) + (28:55 @3) + (8:16 @4) *** 4.26 km (13:53 / km) +138m 11:56 / km
ahr:134 max:156 spiked:10/15c shoes: Merrell Reflex II #2

2 PM

orienteering race (sprint - green X) 17:20 intensity: (15 @2) + (6:05 @3) + (10:19 @4) + (41 @5) *** 2.25 km (7:42 / km) +45m 7:00 / km
ahr:148 max:169 spiked:15/16c shoes: Merrell Reflex II #2


Green X Sprint - Splits

Green X Middle - Splits

Friday May 4, 2012 #

Note
slept:7.75 (rest day)

Thursday May 3, 2012 #

running (road) 28:07 intensity: (19 @0) + (2:04 @1) + (1:40 @2) + (19:47 @3) + (4:17 @4) 3.1 mi (9:04 / mi) +13m 8:57 / mi
ahr:137 max:156 slept:8.5 shoes: Puma Ventis (yellow)

Wednesday May 2, 2012 #

running ("trail") 37:50 intensity: (9 @0) + (10 @1) + (27 @2) + (26:11 @3) + (10:53 @4) 4.03 mi (9:23 / mi) +38m 9:07 / mi
ahr:143 max:161 slept:8.5 shoes: Puma Ventis (yellow)

Tuesday May 1, 2012 #

Note
slept:6.0

6 PM

terrain running intervals 12:33 intensity: (2 @0) + (39 @1) + (2:44 @2) + (5:01 @3) + (4:00 @4) + (7 @5) 1.3 km (9:41 / km) +3m 9:34 / km
ahr:138 max:165 shoes: Merrell Reflex II #2

orienteering 11:15 intensity: (5 @0) + (55 @1) + (2:35 @2) + (3:47 @3) + (3:53 @4) *** 1.3 km (8:41 / km) +23m 7:58 / km
ahr:136 max:159 shoes: Merrell Reflex II #2

orienteering (map memory) 33:44 intensity: (1:18 @1) + (10:32 @2) + (16:36 @3) + (5:18 @4) *** 3.39 km (9:57 / km) +79m 8:55 / km
ahr:132 max:152 spiked:2/5c shoes: Merrell Reflex II #2

terrain running intervals 8:00 intensity: (1:04 @1) + (1:52 @2) + (2:00 @3) + (3:04 @4) 0.72 km (11:09 / km) +3m 10:55 / km
ahr:135 max:162 shoes: Merrell Reflex II #2

trail running 12:52 intensity: (30 @1) + (1:28 @2) + (5:27 @3) + (5:27 @4) 1.64 km (7:51 / km) +26m 7:17 / km
ahr:140 max:154 shoes: Merrell Reflex II #2

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