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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Oct 31, 2013:

activity # timemileskm+mload
  kayaking3 8:45:00 37.18 59.83735.8
  orienteering7 8:22:26 26.31(19:06) 42.35(11:52) 109894 /110c85%1608.7
  running10 7:52:59 51.6(9:10) 83.04(5:42) 3021564.5
  mountain biking3 4:32:00 24.63(5.4/h) 39.64(8.7/h) 985801.1
  rollerskiing4 3:29:33 23.0(9:07) 37.01(5:40) 220617.0
  xc ski dryland training2 1:49:45 6.25(17:34) 10.06(10:55) 339305.9
  strength10 21:3027.0
  terrain running1 4:06 0.16(25:11) 0.26(15:39) 3659.4
  Total33 35:17:19 169.13 272.19 330994 /110c85%5669.3
  [1-5]33 34:49:45
averages - sleep:6.3

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Thursday Oct 31, 2013 #

Note
slept:5.5 (rest day)

strength (balance) 1:00 [1]

Wednesday Oct 30, 2013 #

Note
slept:5.0

strength (balance) 2:00 [1]

xc ski dryland training warm up/down (running) 14:19 intensity: (10 @0) + (15 @1) + (1:02 @2) + (6:48 @3) + (6:04 @4) 1.38 mi (10:22 / mi) +43m 9:27 / mi
ahr:141 max:157 shoes: Mizuno Wave Ascend 4

xc ski dryland training (strength) 11:21 intensity: (1:37 @0) + (2:57 @1) + (2:29 @2) + (2:50 @3) + (1:28 @4) 0.14 mi (1:21:11 / mi) +1m 1:19:25 / mi
ahr:118 max:151 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 11:56 intensity: (5 @0) + (32 @1) + (2:21 @2) + (2:47 @3) + (5:52 @4) + (19 @5) 0.78 mi (15:18 / mi) +75m 11:47 / mi
ahr:141 max:166 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 7:30 intensity: (24 @1) + (2:46 @2) + (4:20 @3) 0.24 mi (31:16 / mi) +27m 23:10 / mi
ahr:127 max:139 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 2:12 intensity: (7 @0) + (29 @1) + (44 @2) + (52 @3) 0.07 mi (31:20 / mi)
ahr:118 max:136 shoes: Mizuno Wave Ascend 4

xc ski dryland training warm up/down (running) 4:11 intensity: (8 @0) + (17 @1) + (2:51 @2) + (55 @3) 0.33 mi (12:41 / mi) +2m 12:27 / mi
ahr:120 max:133 shoes: Mizuno Wave Ascend 4

Tuesday Oct 29, 2013 #

Note
slept:1.5

strength (balance) 1:00 [1]

running (road) 1:00:08 intensity: (4 @0) + (17 @1) + (1:45 @2) + (39:22 @3) + (18:08 @4) + (32 @5) 6.56 mi (9:10 / mi) +40m 9:00 / mi
ahr:142 max:177 (injured) shoes: K-Swiss Keahou 2

Monday Oct 28, 2013 #

Note
slept:6.0

strength (balance) 1:00 [1]

running 30:30 intensity: (12 @0) + (12 @1) + (2:07 @2) + (10:25 @3) + (17:34 @4) 3.4 mi (8:58 / mi) +14m 8:51 / mi
ahr:144 max:158 shoes: K-Swiss Keahou 2

Sunday Oct 27, 2013 #

Note
slept:8.5 (rest day)

strength (balance) 2:00 [1]

Saturday Oct 26, 2013 #

Event: ROC - Highland Park Vampire-O
 

Note
slept:11.5

strength (balance) 2:00 [1]

4 PM

rollerskiing 1:50:16 intensity: (46 @1) + (8:59 @2) + (49:32 @3) + (50:59 @4) 22.95 km (4:48 / km) +76m 4:44 / km
ahr:143 max:159 shoes: Niflheim S600 / Rossi X9

7 PM

orienteering (night-O) 59:15 intensity: (8 @1) + (3:14 @2) + (14:24 @3) + (36:30 @4) + (4:59 @5) *** 5.17 km (11:27 / km) +103m 10:25 / km
ahr:151 max:171 spiked:23/23c shoes: Mizuno Wave Ascend 4

Friday Oct 25, 2013 #

Note
slept:3.25

strength (balance) 2:00 [1]

running intervals (road) 46:15 intensity: (3 @0) + (10 @1) + (20 @2) + (7:08 @3) + (31:11 @4) + (7:23 @5) 5.49 mi (8:25 / mi) +2m 8:25 / mi
ahr:152 max:171 shoes: K-Swiss Keahou 2

Thursday Oct 24, 2013 #

Note
slept:8.0

strength (balance) 2:00 [1]

mountain biking (singletrack) 1:41:00 intensity: (19:34 @2) + (44:18 @3) + (36:29 @4) + (39 @5) 8.41 mi (5.0 mph) +325m
ahr:136 max:169 shoes: Trek X-Cal

Wednesday Oct 23, 2013 #

Note
slept:4.0

strength (balance) 30 [1]

6 PM

xc ski dryland training (running) 13:16 intensity: (12 @0) + (7 @1) + (36 @2) + (9:23 @3) + (2:58 @4) 1.23 mi (10:47 / mi) +31m 10:00 / mi
ahr:139 max:157 shoes: Mizuno Wave Ascend 4

xc ski dryland training (agility drills) 8:54 intensity: (14 @1) + (1:52 @2) + (4:38 @3) + (2:10 @4) 0.39 mi (22:48 / mi)
ahr:136 max:155 shoes: Mizuno Wave Ascend 4

xc ski dryland training (misc running) 3:28 intensity: (2 @0) + (11 @1) + (12 @2) + (2:12 @3) + (51 @4) 0.28 mi (12:22 / mi) +12m 10:55 / mi
ahr:138 max:152 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 32:38 intensity: (9:51 @1) + (5:40 @2) + (5:59 @3) + (7:29 @4) + (3:39 @5) 1.41 mi (23:09 / mi) +148m 17:27 / mi
ahr:127 max:171 shoes: Mizuno Wave Ascend 4

Tuesday Oct 22, 2013 #

rollerskiing 53:08 intensity: (1:14 @1) + (7:39 @2) + (32:20 @3) + (11:55 @4) 6.51 mi (8:10 / mi) +29m 8:03 / mi
ahr:136 max:156 slept:7.0 shoes: Niflheim S600 / Rossi X9

7 PM

Note

Monday Oct 21, 2013 #

running (road) 1:00:15 intensity: (15 @0) + (12 @1) + (1:02 @2) + (52:08 @3) + (6:38 @4) 6.62 mi (9:06 / mi) +32m 8:58 / mi
ahr:139 max:154 slept:6.25 shoes: Puma Ventis (yellow)

Sunday Oct 20, 2013 #

Event: ROC - Powder Mills Park Regular Meet
 

Note

Note

Note
slept:8.5

9 AM

orienteering race 1:41:21 intensity: (8 @0) + (3:37 @1) + (29:44 @2) + (55:13 @3) + (10:27 @4) + (2:12 @5) *** 7.22 km (14:02 / km) +106m 13:04 / km
ahr:132 max:169 spiked:8/12c shoes: Salomon Speedcross 3 greentea


Day 2 - Green Y - Splits

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash
 
Event: BFLO - Sardinia County Forest
 

Note
slept:7.5

10 AM

orienteering race 1:08:41 intensity: (40 @1) + (2:09 @2) + (44:36 @3) + (20:44 @4) + (32 @5) *** 5.5 km (12:29 / km) +98m 11:28 / km
ahr:141 max:172 spiked:9/14c shoes: Salomon Speedcross 3 greentea

3 PM

rollerskiing 15:40 intensity: (37 @1) + (6:27 @2) + (8:23 @3) + (13 @4) 1.91 km (8:11 / km) +3m 8:07 / km
ahr:128 max:146 shoes: Niflheim S600 / Rossi X9


Day 1 - Green Y - Splits

Friday Oct 18, 2013 #

Note
slept:3.0 (rest day)

Thursday Oct 17, 2013 #

Note
slept:6.5

Wednesday Oct 16, 2013 #

Note
slept:2.5

running tempo (road) 37:59 intensity: (11 @0) + (2 @1) + (1:14 @2) + (16:29 @3) + (19:01 @4) + (1:02 @5) 4.54 mi (8:22 / mi) +27m 8:13 / mi
ahr:146 max:169 shoes: Puma Ventis (yellow)

strength 8:00 intensity: (35 @0) + (1:48 @1) + (5:09 @2) + (28 @3)
ahr:112 max:131

Tuesday Oct 15, 2013 #

kayaking 2:56:00 intensity: (6:00 @0) + (1:34:52 @1) + (1:15:08 @2) 12.65 mi (4.3 mph)
ahr:106 max:126 slept:8.5 shoes: QCC 600X

Monday Oct 14, 2013 #

kayaking 3:15:00 intensity: (2:40 @0) + (1:17:33 @1) + (1:54:47 @2) 14.16 mi (4.4 mph)
ahr:110 max:125 slept:9.25 shoes: QCC 600X

Sunday Oct 13, 2013 #

orienteering race 1:40:26 intensity: (17 @0) + (12 @1) + (5:23 @2) + (47:41 @3) + (45:32 @4) + (1:21 @5) *** 8.95 km (11:13 / km) +251m 9:50 / km
ahr:144 max:178 spiked:12/14c slept:7.5 shoes: Salomon XA Pro 3D Ultra 2 paya


Long Course 8 - Splits

Saturday Oct 12, 2013 #

orienteering race 55:48 intensity: (28 @1) + (1:50 @2) + (25:17 @3) + (26:09 @4) + (2:04 @5) *** 4.56 km (12:14 / km) +155m 10:27 / km
ahr:145 max:172 spiked:14/15c slept:8.5 shoes: Salomon XA Pro 3D Ultra 2 paya


Middle Course 9 - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 

Note
slept:6.5 (rest day)

Thursday Oct 10, 2013 #

mountain biking (singletrack) 1:55:00 intensity: (9:30 @1) + (34:17 @2) + (44:48 @3) + (25:34 @4) + (51 @5) 9.59 mi (5.0 mph) +360m
ahr:127 max:168 slept:7.5 shoes: Trek X-Cal

Wednesday Oct 9, 2013 #

running intervals ("trail") 45:55 intensity: (12 @0) + (10 @1) + (2:37 @2) + (26:34 @3) + (12:55 @4) + (3:27 @5) 5.01 mi (9:10 / mi) +21m 9:03 / mi
ahr:142 max:167 slept:6.75 shoes: Puma Ventis (yellow)

Tuesday Oct 8, 2013 #

running ("trail"/road) 1:00:52 intensity: (11 @0) + (12 @1) + (4:16 @2) + (54:00 @3) + (2:13 @4) 6.21 mi (9:49 / mi) +59m 9:32 / mi
ahr:136 max:152 slept:0.0 shoes: K-Swiss Keahou 2

Monday Oct 7, 2013 #

Note
slept:6.0

Sunday Oct 6, 2013 #

running ("trail") 30:02 intensity: (19 @0) + (2:03 @1) + (2:59 @2) + (24:41 @3) 3.06 mi (9:49 / mi) +25m 9:34 / mi
ahr:131 max:149 slept:11.0 shoes: Puma Ventis (yellow)

Saturday Oct 5, 2013 #

Event: ROC - Letchworth State Park (West) THOMASS Event
 

Note
slept:6.0

10 AM

orienteering 31:10 intensity: (13 @0) + (5:03 @1) + (14:39 @2) + (9:09 @3) + (2:06 @4) *** 1.82 km (17:09 / km) +128m 12:41 / km
ahr:123 max:162 spiked:5/7c shoes: Salomon XA Pro 3D Ultra 2 turq

terrain running 4:06 intensity: (9 @0) + (11 @1) + (2:03 @2) + (1:43 @3) 0.26 km (15:39 / km) +365m 1:58 / km
ahr:125 max:142 shoes: Salomon XA Pro 3D Ultra 2 turq

orienteering 25:26 intensity: (17 @0) + (8:21 @1) + (11:50 @2) + (3:41 @3) + (1:17 @4) *** 1.99 km (12:45 / km) +28m 11:55 / km
ahr:117 max:152 spiked:6/7c shoes: Salomon XA Pro 3D Ultra 2 turq

orienteering 17:13 intensity: (3:01 @0) + (3:08 @1) + (5:48 @2) + (3:21 @3) + (1:55 @4) *** 1.06 km (16:13 / km) +112m 10:37 / km
ahr:117 max:154 shoes: Salomon XA Pro 3D Ultra 2 turq

1 PM

orienteering race 43:06 intensity: (6 @0) + (11 @1) + (3 @2) + (13 @3) + (20:19 @4) + (22:14 @5) *** 6.06 km (7:06 / km) +117m 6:29 / km
ahr:163 max:174 spiked:17/18c shoes: Salomon XA Pro 3D Ultra 2 turq

4 PM

mountain biking (doubletrack) 56:00 intensity: (20:45 @2) + (21:37 @3) + (13:38 @4) * 6.63 mi (7.1 mph) +300m
ahr:129 max:160 shoes: Trek X-Cal

5 PM

rollerskiing 30:29 intensity: (3:45 @0) + (10:26 @1) + (14:21 @2) + (1:57 @3) 1.04 mi (29:18 / mi) +112m 21:58 / mi
ahr:109 max:136


Avalanche - Splits

Friday Oct 4, 2013 #

running ("trail") 38:21 intensity: (17 @0) + (24 @1) + (3:20 @2) + (33:31 @3) + (33 @4) + (16 @5) 4.02 mi (9:32 / mi) +27m 9:21 / mi
ahr:134 max:170 slept:5.0 shoes: K-Swiss Keahou 2

Thursday Oct 3, 2013 #

Note
slept:8.0

running ("trail"/road) 1:02:42 intensity: (20 @0) + (2 @1) + (6 @2) + (22:17 @3) + (34:28 @4) + (5:29 @5) 6.69 mi (9:22 / mi) +55m 9:08 / mi
ahr:149 max:182 shoes: K-Swiss Keahou 2

Wednesday Oct 2, 2013 #

Note
slept:4.25

Tuesday Oct 1, 2013 #

kayaking 2:24:00 intensity: (5:58 @0) + (1:42:33 @1) + (35:29 @2) 10.37 mi (4.3 mph)
ahr:102 max:125 slept:5.25 shoes: QCC 600X

kayaking (rolling practice) 10:00 [1]
shoes: QCC 600X

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