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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Aug 31, 2013:

activity # timemileskm+mload
  hiking3 26:29:49 34.8(45:41) 56.0(28:23) 35262924.4
  kayaking9 22:50:05 79.58 128.072157.1
  mountain biking6 13:22:02 82.89(6.2/h) 133.4(10.0/h) 25492255.1
  orienteering6 6:03:11 25.28(14:22) 40.68(8:56) 128059 /67c88%1350.1
  running6 4:54:52 33.31(8:51) 53.6(5:30) 2231155.3
  strength1 5:005.0
  Total30 73:44:59 255.85 411.76 757859 /67c88%9847.0
  [1-5]30 72:42:57
averages - sleep:7.2

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Saturday Aug 31, 2013 #

running long ("trail") 1:30:05 intensity: (21 @0) + (18 @1) + (1:06 @2) + (15:51 @3) + (1:12:16 @4) + (13 @5) 10.19 mi (8:50 / mi) +79m 8:38 / mi
ahr:148 max:170 slept:9.25 shoes: K-Swiss Keahou 2

Friday Aug 30, 2013 #

Note
slept:4.75

Thursday Aug 29, 2013 #

Event: ROC - Ellison Park Trail Challenge
 

Note
slept:8.0

orienteering (hanging flags) 13:11 intensity: (15 @1) + (1:43 @2) + (6:08 @3) + (5:05 @4) 1.39 km (9:29 / km) +64m 7:43 / km
ahr:141 max:163 shoes: Mizuno Wave Ascend 4

orienteering (hanging flags) 2:12 intensity: (22 @2) + (1:03 @3) + (47 @4) 0.35 km (6:18 / km)
ahr:140 max:155 shoes: Mizuno Wave Ascend 4

orienteering (hanging flags) 25:48 intensity: (3:22 @2) + (8:47 @3) + (13:39 @4) 2.54 km (10:09 / km) +103m 8:27 / km
ahr:143 max:161 shoes: Mizuno Wave Ascend 4

orienteering (hanging flags) 9:52 intensity: (5 @1) + (55 @2) + (3:45 @3) + (5:07 @4) 1.41 km (7:00 / km) +38m 6:10 / km
ahr:145 max:160 shoes: Mizuno Wave Ascend 4

orienteering (hanging flags) 54 intensity: (10 @1) + (14 @2) + (30 @3) 0.1 km (8:44 / km) +1m 8:20 / km
ahr:127 max:144 shoes: Mizuno Wave Ascend 4

Wednesday Aug 28, 2013 #

Note
slept:2.5

running intervals 35:32 intensity: (7 @0) + (19 @1) + (1:34 @2) + (23:43 @3) + (9:27 @4) + (22 @5) 3.97 mi (8:57 / mi) +5m 8:55 / mi
ahr:140 max:169 shoes: K-Swiss Keahou 2

Tuesday Aug 27, 2013 #

kayaking 1:50:00 [2] 8.14 mi (4.4 mph)
slept:6.5 shoes: QCC 600X

kayaking (rolling practice) 26:00 [1]
shoes: QCC 600X

Monday Aug 26, 2013 #

Note
slept:7.25 (rest day)

Sunday Aug 25, 2013 #

kayaking 2:47:11 [1] 9.01 mi (3.2 mph)
slept:6.25 shoes: QCC 600X

Saturday Aug 24, 2013 #

mountain biking (mostly singletrack) 4:23:00 intensity: (19:44 @1) + (38:11 @2) + (2:27:45 @3) + (56:31 @4) + (49 @5) 20.68 mi (4.7 mph) +699m
ahr:130 max:170 slept:6.0 shoes: Trek X-Cal

Friday Aug 23, 2013 #

kayaking 2:10:17 [2] 8.65 mi (4.0 mph)
slept:7.5 shoes: QCC 600X

kayaking (rolling practice) 30:00 [1]
shoes: QCC 600X

Thursday Aug 22, 2013 #

running ("trail") 42:51 intensity: (4 @0) + (20 @1) + (36 @2) + (6:55 @3) + (26:35 @4) + (8:21 @5) 5.14 mi (8:20 / mi) +36m 8:10 / mi
ahr:157 max:227 slept:6.75 shoes: K-Swiss Keahou 2

Wednesday Aug 21, 2013 #

kayaking 1:42:24 [2] 8.04 mi (4.7 mph)
slept:7.25 shoes: QCC 600X

Tuesday Aug 20, 2013 #

Note
slept:7.75

4 PM

orienteering (course setting) 1:02:36 intensity: (2:45 @0) + (21 @1) + (6:07 @2) + (10:37 @3) + (25:21 @4) + (17:25 @5) *** 8.09 km (7:44 / km) +259m 6:40 / km
ahr:155 max:194 shoes: Mizuno Wave Ascend 4

6 PM

orienteering 54:53 intensity: (22 @0) + (25 @1) + (1:17 @2) + (8:11 @3) + (29:42 @4) + (14:56 @5) *** 5.66 km (9:41 / km) +149m 8:34 / km
ahr:155 max:182 spiked:12/15c shoes: Mizuno Wave Ascend 4

Monday Aug 19, 2013 #

mountain biking ("trail") 1:43:40 intensity: (54 @0) + (1:01 @1) + (8:35 @2) + (1:17:32 @3) + (15:38 @4) 22.67 mi (13.1 mph) +174m
ahr:137 max:152 slept:8.25 shoes: Trek X-Cal

Sunday Aug 18, 2013 #

Note
slept:9.75 (rest day)

Saturday Aug 17, 2013 #

kayaking 4:59:52 intensity: (3:59:52 @1) + (1:00:00 @2) 17.82 mi (3.6 mph)
slept:6.25 shoes: QCC 600X

Friday Aug 16, 2013 #

Note
slept:7.25

10 AM

mountain biking (singletrack) 1:41:00 intensity: (8:05 @1) + (23:19 @2) + (46:30 @3) + (21:18 @4) + (1:48 @5) 8.85 mi (5.3 mph) +356m
ahr:122 max:174 shoes: Trek X-Cal

1 PM

kayaking 2:18:03 [2] 10.02 mi (4.4 mph)
shoes: QCC 600X

kayaking (rolling practice) 30:00 [1]
shoes: QCC 600X

Thursday Aug 15, 2013 #

Event: BFLO - Chestnut Ridge Park
 

kayaking 1:20:18 [2] 5.96 mi (4.5 mph)
slept:8.0 shoes: QCC 600X

strength (kayak wrangling) 5:00 [1]

Wednesday Aug 14, 2013 #

running ("trail") 44:03 intensity: (6 @0) + (2 @1) + (7 @2) + (6:10 @3) + (28:43 @4) + (8:55 @5) 5.13 mi (8:35 / mi) +34m 8:25 / mi
ahr:156 max:196 slept:7.5 shoes: K-Swiss Keahou 2

Tuesday Aug 13, 2013 #

Note
slept:7.75

5 PM

mountain biking (singletrack) 1:05:14 intensity: (29 @0) + (50 @1) + (12:55 @2) + (30:52 @3) + (20:08 @4) 5.58 mi (5.1 mph) +326m
ahr:138 max:164 shoes: Trek X-Cal

7 PM

orienteering 55:48 intensity: (8 @0) + (47 @1) + (13:41 @2) + (27:00 @3) + (11:41 @4) + (2:31 @5) *** 4.41 km (12:40 / km) +172m 10:36 / km
ahr:137 max:184 spiked:9/10c shoes: Mizuno Wave Ascend 4

Monday Aug 12, 2013 #

mountain biking (singletrack) 2:02:00 intensity: (14:39 @1) + (44:40 @2) + (46:38 @3) + (15:39 @4) + (24 @5) 10.64 mi (5.2 mph) +327m
ahr:121 max:173 slept:8.5 shoes: Trek X-Cal

Sunday Aug 11, 2013 #

Note
slept:6.75

9 AM

kayaking 2:46:00 [2] 11.94 mi (4.3 mph)
shoes: QCC 600X

1 PM

orienteering 1:08:20 intensity: (29 @1) + (1:27 @2) + (13:56 @3) + (44:11 @4) + (8:17 @5) *** 8.77 km (7:47 / km) +227m 6:54 / km
ahr:152 max:182 spiked:11/12c shoes: Mizuno Wave Ascend 4

Saturday Aug 10, 2013 #

Event: DVOA Pocono Dash and Splash (Frances Slocum O Weekend)
 

running ("trail") 46:05 intensity: (4 @0) + (6 @1) + (9 @2) + (58 @3) + (2:47 @4) + (42:01 @5) 5.15 mi (8:57 / mi) +36m 8:45 / mi
ahr:181 max:224 slept:7.5 shoes: K-Swiss Keahou 2

Friday Aug 9, 2013 #

Note

running ("trail") 36:16 intensity: (16 @0) + (19 @1) + (28 @2) + (20:29 @3) + (8:35 @4) + (6:09 @5) 3.73 mi (9:44 / mi) +33m 9:28 / mi
ahr:147 max:191 slept:8.0 shoes: K-Swiss Keahou 2

Thursday Aug 8, 2013 #

Event: ROC - Durand Eastman (East) Sprint/Score-O Meet
 

Note
slept:7.5

orienteering race (sprint) 20:03 intensity: (1 @0) + (18 @1) + (16 @2) + (1:29 @3) + (12:15 @4) + (5:44 @5) *** 2.41 km (8:19 / km) +102m 6:52 / km
ahr:158 max:171 spiked:10/12c shoes: Mizuno Wave Ascend 4

orienteering race (score-O) 49:34 intensity: (22 @2) + (6:36 @3) + (25:02 @4) + (17:34 @5) *** 5.55 km (8:56 / km) +165m 7:47 / km
ahr:159 max:177 spiked:17/18c shoes: Mizuno Wave Ascend 4


Sprint - Splits

Wednesday Aug 7, 2013 #

Note
slept:8.25

Tuesday Aug 6, 2013 #

hiking 10:00:23 intensity: (18:34 @0) + (4:24:25 @1) + (5:08:35 @2) + (8:48 @3) + (1 @4) 13.82 mi (43:27 / mi) +1222m 34:05 / mi
slept:5.25 shoes: Merrell Reflex II (gray)

Monday Aug 5, 2013 #

Note
slept:7.75

9 AM

mountain biking 7:08 intensity: (33 @0) + (3:30 @1) + (2:58 @2) + (7 @3) 0.47 mi (4.0 mph) +8m
ahr:108 max:130

mountain biking (singletrack/4WD road) 2:20:00 intensity: (16:20 @1) + (50:56 @2) + (43:19 @3) + (29:25 @4) 14.0 mi (6.0 mph) +659m
ahr:127 max:166

1 PM

kayaking (rolling practice) 1:30:00 [1]

Sunday Aug 4, 2013 #

Note
slept:7.75

Saturday Aug 3, 2013 #

Note
slept:9.0 (rest day)

Note

Friday Aug 2, 2013 #

hiking 10:11:18 intensity: (42:39 @1) + (5:17:07 @2) + (3:48:46 @3) + (22:44 @4) + (2 @5) 13.14 mi (46:31 / mi) +1455m 34:37 / mi
slept:6.0 shoes: Merrell Phaser Peak

Thursday Aug 1, 2013 #

hiking 6:18:08 intensity: (37:18 @0) + (2:35:19 @1) + (2:31:31 @2) + (32:14 @3) + (1:46 @4) 7.84 mi (48:14 / mi) +849m 36:05 / mi
ahr:108 max:161 slept:6.0 shoes: Merrell Phaser Peak

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