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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Jan 31, 2013:

activity # timemileskm+mload
  xc skiing - skate13 14:16:31 96.84(8:51) 155.84(5:30) 24622612.0
  running13 7:16:12 48.36(9:01) 77.83(5:36) 2681667.4
  ski orienteering5 4:11:12 21.92(11:28) 35.28(7:07) 94986 /95c90%855.3
  kayaking1 1:39:00 6.38(3.9/h) 10.27(6.2/h)121.0
  strength10 42:3044.5
  snowshoe running1 38:54 3.12(12:28) 5.02(7:45) 14148.1
  Total31 28:44:19 176.62 284.24 369386 /95c90%5448.4
  [1-5]31 28:16:42
averages - sleep:7.3

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Thursday Jan 31, 2013 #

running (road) 31:35 intensity: (7 @0) + (2 @1) + (2 @2) + (1:08 @3) + (22:29 @4) + (7:47 @5) 3.74 mi (8:27 / mi) +14m 8:21 / mi
ahr:157 max:188 slept:8.0 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Wednesday Jan 30, 2013 #

running (road) 30:26 intensity: (1 @0) + (8 @1) + (4 @2) + (5 @3) + (24:59 @4) + (5:09 @5) 3.61 mi (8:26 / mi) +30m 8:13 / mi
ahr:162 max:219 slept:4.75 shoes: Puma Ventis (shiny)

strength 2:30 [1]

Tuesday Jan 29, 2013 #

running (road) 30:11 intensity: (6 @0) + (4 @1) + (2 @2) + (16 @3) + (23:58 @4) + (5:45 @5) 3.48 mi (8:41 / mi) +15m 8:34 / mi
ahr:155 max:184 slept:8.25 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Monday Jan 28, 2013 #

Note
slept:2.0

Sunday Jan 27, 2013 #

Event: BFLO Ski-O Byrncliff Resort
 

ski orienteering race 50:22 intensity: (5:03 @0) + (25 @1) + (50 @2) + (12:46 @3) + (30:41 @4) + (37 @5) *** 7.52 km (6:42 / km) +163m 6:02 / km
ahr:140 max:165 spiked:17/18c slept:4.75 shoes: Rossignol Max skate / Rossi X9

Saturday Jan 26, 2013 #

Event: Sierra Ski-O Tour 2013
 

Note
slept:11.0 (rest day)

Friday Jan 25, 2013 #

xc skiing - skate 1:53:45 intensity: (19 @1) + (19 @2) + (55:02 @3) + (58:05 @4) 20.12 km (5:39 / km) +178m 5:25 / km
ahr:146 max:161 slept:2.0 shoes: Fischer CRS skate / Rossi X9

Thursday Jan 24, 2013 #

running (road) 31:12 intensity: (12 @0) + (1 @1) + (2 @2) + (1:18 @3) + (24:21 @4) + (5:18 @5) 3.42 mi (9:07 / mi) +13m 9:01 / mi
ahr:155 max:182 slept:8.5 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Wednesday Jan 23, 2013 #

Note
slept:2.5

Tuesday Jan 22, 2013 #

running (road) 30:42 intensity: (1 @0) + (25 @1) + (4 @2) + (13:04 @3) + (15:44 @4) + (1:24 @5) 3.43 mi (8:57 / mi) +13m 8:51 / mi
ahr:148 max:191 slept:6.5 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Monday Jan 21, 2013 #

10 AM

ski orienteering race 2:01:26 intensity: (6:32 @0) + (38 @1) + (5:45 @2) + (45:06 @3) + (1:02:06 @4) + (1:19 @5) *** 15.66 km (7:45 / km) +339m 7:00 / km
ahr:139 max:161 spiked:16/20c slept:7.75 shoes: Fischer CRS skate / Rossi X9


Red Long - Splits

Sunday Jan 20, 2013 #

Note
slept:9.0

10 AM

ski orienteering race 32:11 intensity: (5:18 @0) + (25 @1) + (14 @2) + (10:13 @3) + (15:35 @4) + (26 @5) 4.79 km (6:43 / km) +185m 5:38 / km
ahr:135 max:174 spiked:17/17c shoes: Rossignol Max skate / Rossi X9

11 AM

xc skiing - skate 38:18 intensity: (1:53 @1) + (12:51 @2) + (14:41 @3) + (8:52 @4) + (1 @5) 5.64 km (6:47 / km) +263m 5:30 / km
ahr:128 max:165 shoes: Rossignol Max skate / Rossi X9

11 PM

Note


Red Middle - Splits

Saturday Jan 19, 2013 #

Event: Vermont Ski-O Weekend
 

Note
slept:7.75

9 AM

xc skiing - skate warm up/down 5:00 [3] 0.75 km (6:40 / km)
shoes: Rossignol Max skate / Rossi X9

10 AM

ski orienteering race 23:39 [4] *** 3.17 km (7:28 / km) +138m 6:08 / km
spiked:13/15c shoes: Rossignol Max skate / Rossi X9

11 AM

xc skiing - skate 19:35 intensity: (3:11 @1) + (6:46 @2) + (7:50 @3) + (1:48 @4) 2.36 km (8:19 / km) +91m 6:58 / km
ahr:126 max:154 shoes: Rossignol Max skate / Rossi X9

12 PM

xc skiing - skate warm up/down 3:17 intensity: (50 @1) + (54 @2) + (1:33 @3) 0.4 km (8:15 / km) +11m 7:15 / km
ahr:122 max:138 shoes: Rossignol Max skate / Rossi X9

1 PM

ski orienteering race 8:54 intensity: (5 @1) + (15 @2) + (42 @3) + (7:52 @4) *** 1.62 km (5:30 / km) +64m 4:36 / km
ahr:151 max:164 spiked:8/8c shoes: Rossignol Max skate / Rossi X9

ski orienteering race 6:20 intensity: (39 @3) + (3:53 @4) + (1:48 @5) *** 1.16 km (5:28 / km) +25m 4:56 / km
ahr:158 max:171 spiked:8/8c shoes: Rossignol Max skate / Rossi X9

ski orienteering race 8:20 intensity: (1:17 @3) + (3:40 @4) + (3:23 @5) *** 1.36 km (6:08 / km) +35m 5:26 / km
ahr:158 max:171 spiked:7/9c shoes: Rossignol Max skate / Rossi X9

xc skiing - skate warm up/down 4:33 intensity: (1:00 @2) + (2:36 @3) + (57 @4) 0.68 km (6:43 / km) +82m 4:11 / km
ahr:136 max:150 shoes: Rossignol Max skate / Rossi X9


Red Sprint - Splits

Friday Jan 18, 2013 #

Note
slept:7.5 (rest day)

Thursday Jan 17, 2013 #

running (road) 30:17 intensity: (1 @0) + (3 @1) + (2 @2) + (6:22 @3) + (11:31 @4) + (12:18 @5) 3.29 mi (9:12 / mi) +12m 9:06 / mi
ahr:159 max:222 slept:8.75 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Wednesday Jan 16, 2013 #

running (road) 1:02:40 intensity: (6 @0) + (2 @1) + (10:18 @3) + (48:47 @4) + (3:27 @5) 7.09 mi (8:50 / mi) +34m 8:42 / mi
ahr:151 max:182 slept:8.25 shoes: Puma Ventis (shiny)

strength 5:00 [1]

Tuesday Jan 15, 2013 #

running (road) 30:51 intensity: (18 @0) + (8 @1) + (4 @2) + (14:39 @3) + (11:21 @4) + (4:21 @5) 3.41 mi (9:03 / mi) +14m 8:56 / mi
ahr:149 max:190 slept:7.25 shoes: K-Swiss Keahou 2

Monday Jan 14, 2013 #

Note
slept:7.0

running (road) 45:02 intensity: (11 @0) + (4 @1) + (3 @2) + (12:49 @3) + (25:54 @4) + (6:01 @5) 5.38 mi (8:22 / mi) +34m 8:13 / mi
ahr:154 max:192 shoes: Puma Ventis (shiny)

Sunday Jan 13, 2013 #

running ("trail") 58:17 intensity: (7 @0) + (16 @1) + (1:34 @2) + (35:37 @3) + (12:40 @4) + (8:03 @5) 6.22 mi (9:22 / mi) +54m 9:07 / mi
ahr:146 max:184 slept:9.5 shoes: Mizuno Wave Ascend 4

Saturday Jan 12, 2013 #

xc skiing - skate 2:35:45 intensity: (6:26 @1) + (5:30 @2) + (1:21:08 @3) + (1:02:41 @4) 30.14 km (5:10 / km) +281m 4:56 / km
ahr:141 max:163 slept:7.5 shoes: Rossignol Max skate / Rossi X9

Friday Jan 11, 2013 #

Note
slept:8.5 (rest day)

Thursday Jan 10, 2013 #

Note
slept:8.75

running warm up/down 3:18 intensity: (8 @1) + (2 @2) + (3 @3) + (1:20 @4) + (1:45 @5) 0.37 mi (8:56 / mi) +6m 8:30 / mi
ahr:161 max:173 shoes: Mizuno Wave Ascend 4

snowshoe running 38:54 intensity: (13 @1) + (1:43 @2) + (3:27 @3) + (33:27 @4) + (4 @5) 3.12 mi (12:28 / mi) +14m 12:18 / mi
ahr:154 max:166 shoes: Atlas Run

running warm up/down (with dog) 5:02 intensity: (17 @1) + (3:49 @2) + (56 @3) 0.39 mi (12:54 / mi) +2m 12:42 / mi
ahr:123 max:144 shoes: Mizuno Wave Ascend 4

strength 5:00 [1]

Wednesday Jan 9, 2013 #

Note
slept:8.5

xc skiing - skate 46:35 intensity: (7:47 @0) + (7 @1) + (2:17 @2) + (19:27 @3) + (16:57 @4) 10.2 km (4:34 / km) +56m 4:27 / km
ahr:130 max:161 shoes: Rossignol Max skate / Rossi X9

xc skiing - skate 47:48 intensity: (21 @0) + (8:27 @1) + (3:33 @2) + (16:18 @3) + (19:02 @4) + (7 @5) 11.51 km (4:09 / km) +189m 3:50 / km
ahr:141 max:167 shoes: Rossignol Max skate / Rossi X9

Tuesday Jan 8, 2013 #

kayaking 1:39:00 intensity: (1:17:01 @1) + (21:59 @2) 6.38 mi (3.9 mph)
ahr:105 max:126 slept:8.5 shoes: Hurricane Tampico 135S

strength 1:00 [3]

Monday Jan 7, 2013 #

Note
slept:7.25

1 PM

xc skiing - skate 2:12:20 intensity: (2:55 @1) + (33:21 @2) + (1:08:14 @3) + (27:50 @4) 20.79 km (6:22 / km) +495m 5:41 / km
ahr:134 max:155 shoes: Rossignol Max skate / Rossi X9

5 PM

running (with dog) 13:13 intensity: (23 @1) + (25 @2) + (5:06 @3) + (7:19 @4) 1.12 mi (11:48 / mi) +14m 11:22 / mi
ahr:145 max:163 shoes: Puma Ventis (shiny)

Sunday Jan 6, 2013 #

xc skiing - skate 1:07:21 intensity: (28:54 @1) + (25:38 @2) + (11:32 @3) + (1:17 @4) 8.37 km (8:03 / km) +117m 7:31 / km
ahr:99 max:148 slept:7.5 shoes: Fischer CRS skate / Rossi X9

Saturday Jan 5, 2013 #

Note
slept:6.5

1 PM

xc skiing - skate warm up/down 4:12 intensity: (10 @0) + (1:11 @1) + (1:21 @2) + (1:30 @3) 0.7 km (5:57 / km) +3m 5:50 / km
ahr:104 max:115 shoes: Fischer CRS skate / Rossi X9

xc skiing - skate race 38:00 intensity: (14 @1) + (18 @2) + (2:11 @3) + (21:42 @4) + (13:35 @5) 7.99 km (4:45 / km) +247m 4:07 / km
ahr:159 max:179 shoes: Fischer CRS skate / Rossi X9

Friday Jan 4, 2013 #

Note
slept:7.0 (rest day)

Thursday Jan 3, 2013 #

xc skiing - skate 1:34:00 intensity: (47:00 @3) + (47:00 @4) 20.43 km (4:36 / km) +180m 4:24 / km
slept:8.75 shoes: Fischer CRS skate / Rossi X9

Wednesday Jan 2, 2013 #

Note
slept:8.25

xc skiing - skate 56:51 intensity: (51 @0) + (4:13 @1) + (20:45 @2) + (23:45 @3) + (7:17 @4) 9.81 km (5:48 / km) +127m 5:26 / km
ahr:130 max:159 shoes: Fischer CRS skate / Rossi X9

xc skiing - skate (double-pole) 3:12 intensity: (2:45 @2) + (27 @3) 0.5 km (6:20 / km) +9m 5:49 / km
ahr:111 max:132 shoes: Fischer CRS skate / Rossi X9

xc skiing - skate 25:59 intensity: (22 @0) + (31 @1) + (5:23 @2) + (8:35 @3) + (11:08 @4) 5.45 km (4:46 / km) +133m 4:15 / km
ahr:141 max:163 shoes: Fischer CRS skate / Rossi X9

Tuesday Jan 1, 2013 #

running (road - packed snow/ice) 33:26 intensity: (3 @0) + (12 @1) + (17 @2) + (17:35 @3) + (10:12 @4) + (5:07 @5) 3.42 mi (9:47 / mi) +13m 9:40 / mi
ahr:148 max:178 slept:9.25 shoes: Puma Ventis (shiny)

strength 4:00 [1]

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