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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Dec 31, 2013:

activity # timemileskm+mload
  xc skiing - skate10 13:32:17 90.52(8:58) 145.68(5:35) 19782726.5
  running9 8:24:03 54.43(9:16) 87.6(5:45) 3311715.4
  rollerskiing2 3:24:34 23.4(8:45) 37.66(5:26) 133689.3
  ski orienteering2 3:05:02 14.85(12:28) 23.89(7:45) 51828 /31c90%710.0
  strength31 2:39:00159.0
  kayaking1 1:28:38 4.6(3.1/h) 7.4(5.0/h)53.4
  snowshoe running1 1:02:57 4.76(13:14) 7.66(8:13) 37227.4
  orienteering1 34:31 3.26(10:36) 5.24(6:35) 8324 /24c100%143.9
  biathlon1 30:0030.0
  armchair orienteering1 21:00
  Total38 35:02:02 195.82 315.14 308052 /55c94%6455.0
  [1-5]38 34:00:21
averages - sleep:7.4 rhr:56

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Tuesday Dec 31, 2013 #

Note
slept:5.0

strength (balance) 2:00 [1]

10 AM

ski orienteering race (score-O) 1:16:26 intensity: (6 @0) + (38 @1) + (4:07 @2) + (17:47 @3) + (50:58 @4) + (2:50 @5) *** 10.41 km (7:20 / km) +320m 6:22 / km
ahr:151 max:168 spiked:13/14c shoes: Rossignol Max skate / Rossi X9

1 PM

xc skiing - skate 59:00 intensity: (6:54 @2) + (14:23 @3) + (37:25 @4) + (18 @5) 10.65 km (5:32 / km) +297m 4:52 / km
ahr:136 max:165 shoes: Rossignol Max skate / Rossi X9

Monday Dec 30, 2013 #

Note
rhr:56 slept:9.25 (rest day)

strength (balance) 2:00 [1]

Sunday Dec 29, 2013 #

Note
slept:9.0

strength (balance) 2:00 [1]

running ("trail") 1:02:23 intensity: (39 @0) + (33 @1) + (1:08 @2) + (44:33 @3) + (15:30 @4) 6.49 mi (9:37 / mi) +46m 9:24 / mi
ahr:142 max:156 shoes: Mizuno Wave Ascend 4

Saturday Dec 28, 2013 #

Note
slept:6.5

strength (balance) 2:00 [1]

10 AM

xc skiing - skate 1:08:00 intensity: (1:30 @1) + (6:14 @2) + (30:07 @3) + (30:09 @4) 13.2 km (5:09 / km) +202m 4:47 / km
ahr:131 max:162 shoes: Fischer CRS skate / Rossi X9

1 PM

xc skiing - skate 1:06:00 intensity: (22 @1) + (5:40 @2) + (20:30 @3) + (39:15 @4) + (13 @5) 11.6 km (5:41 / km) +188m 5:16 / km
ahr:137 max:167 shoes: Fischer CRS skate / Rossi X9

3 PM

xc skiing - skate 26:00 intensity: (2:27 @2) + (11:47 @3) + (11:46 @4) 5.54 km (4:42 / km) +69m 4:25 / km
ahr:141 max:161 shoes: Fischer CRS skate / Rossi X9

Friday Dec 27, 2013 #

Note
slept:8.5

strength (balance) 2:00 [1]

biathlon (target practice) 30:00 [1]

strength (core) 30:00 [1]

8 PM

Note

Thursday Dec 26, 2013 #

Note
slept:8.0

strength (balance) 2:00 [1]

xc skiing - skate 1:33:51 intensity: (5 @0) + (14 @1) + (1:24 @2) + (38:18 @3) + (53:50 @4) 20.23 km (4:38 / km) +126m 4:30 / km
ahr:146 max:162 shoes: Rossignol Max skate / Rossi X9

Wednesday Dec 25, 2013 #

Note
slept:7.5 (rest day)

strength (balance) 2:00 [1]

Tuesday Dec 24, 2013 #

Note
slept:9.5

strength (balance) 2:00 [1]

xc skiing - skate 1:34:26 intensity: (9 @1) + (47 @2) + (24:47 @3) + (1:08:43 @4) 20.13 km (4:41 / km) +126m 4:33 / km
ahr:150 max:163 shoes: Rossignol Max skate / Rossi X9

Monday Dec 23, 2013 #

Note
slept:7.5

strength (balance) 2:00 [1]

running (road) 31:26 intensity: (4 @0) + (11 @1) + (24 @2) + (19:38 @3) + (11:09 @4) 3.44 mi (9:08 / mi) +14m 9:02 / mi
ahr:143 max:153 shoes: Puma Ventis (shiny)

strength (core) 30:00 [1]

Sunday Dec 22, 2013 #

Note
slept:10.25

strength (balance) 2:00 [1]

running ("trail") 1:07:56 intensity: (36 @0) + (11 @1) + (40 @2) + (16:00 @3) + (50:06 @4) + (23 @5) 7.23 mi (9:24 / mi) +49m 9:12 / mi
ahr:146 max:168 shoes: Mizuno Wave Ascend 4

armchair orienteering (TempO game) 21:00 [0]

Saturday Dec 21, 2013 #

Note
slept:4.75

strength (balance) 2:00 [1]

ski orienteering race 1:48:36 intensity: (5 @1) + (49 @2) + (12:20 @3) + (1:25:47 @4) + (9:35 @5) *** 13.48 km (8:03 / km) +198m 7:30 / km
ahr:155 max:169 spiked:15/17c shoes: Rossignol Max skate / Rossi X9

Friday Dec 20, 2013 #

Note
slept:9.5 (rest day)

strength (balance) 2:00 [1]

Thursday Dec 19, 2013 #

Note
slept:8.5

strength (balance) 2:00 [1]

xc skiing - skate 1:56:00 intensity: (7:22 @1) + (12:49 @2) + (43:27 @3) + (52:22 @4) 18.26 km (6:21 / km) +226m 5:59 / km
ahr:133 max:163 shoes: Rossignol Max skate / Rossi X9

Wednesday Dec 18, 2013 #

Note
slept:7.0

strength (balance) 2:00 [1]

xc skiing - skate 1:39:00 intensity: (2:19 @1) + (16:58 @2) + (43:17 @3) + (36:26 @4) 18.16 km (5:27 / km) +250m 5:06 / km
ahr:137 max:163 shoes: Rossignol Max skate / Rossi X9

Tuesday Dec 17, 2013 #

Note
slept:5.75

strength (balance) 2:00 [1]

snowshoe running 1:02:57 intensity: (6 @1) + (1:00 @2) + (22:03 @3) + (39:48 @4) 4.76 mi (13:14 / mi) +37m 12:55 / mi
ahr:148 max:164 shoes: Atlas Run

Monday Dec 16, 2013 #

Note
slept:5.0

strength (balance) 2:00 [1]

xc skiing - skate 1:07:00 intensity: (44 @1) + (11:21 @2) + (21:12 @3) + (33:43 @4) 10.18 km (6:35 / km) +64m 6:23 / km
ahr:133 max:161 shoes: Rossignol Max skate / Rossi X9

Sunday Dec 15, 2013 #

Note
slept:8.5

strength (balance) 2:00 [1]

strength (shoveling) 10:00 [1]

xc skiing - skate 2:03:00 intensity: (6:46 @1) + (20:22 @2) + (46:51 @3) + (49:01 @4) 17.74 km (6:56 / km) +430m 6:11 / km
ahr:131 max:162 shoes: Rossignol Max skate / Rossi X9

Saturday Dec 14, 2013 #

Note
slept:7.75 (injured) (rest day)

strength (balance) 2:00 [1]

Friday Dec 13, 2013 #

Event: OCIN - US Night and Relay Championships
 

Note
slept:7.25 (injured) (rest day)

strength (balance) 1:00 [1]

Thursday Dec 12, 2013 #

Note
slept:8.75

strength (balance) 2:00 [1]

running (road) 32:24 intensity: (21 @1) + (28 @2) + (19:11 @3) + (12:23 @4) + (1 @5) 3.45 mi (9:24 / mi) +15m 9:16 / mi
ahr:143 max:154 shoes: Salomon XT Hornet black

Wednesday Dec 11, 2013 #

Note
slept:8.5

strength (balance) 2:00 [1]

strength (core) 30:00 [1]

Tuesday Dec 10, 2013 #

Note
slept:6.75

strength (balance) 2:00 [1]

running (road) 1:01:21 intensity: (8 @0) + (11 @1) + (41 @2) + (49:08 @3) + (11:13 @4) 6.82 mi (9:00 / mi) +38m 8:51 / mi
ahr:141 max:152 shoes: Puma Ventis (yellow)

Monday Dec 9, 2013 #

Note
slept:6.75

strength (balance) 2:00 [1]

running (road) 1:00:45 intensity: (9 @0) + (9 @1) + (26 @2) + (50:14 @3) + (9:47 @4) 6.85 mi (8:52 / mi) +38m 8:43 / mi
ahr:140 max:152 shoes: Puma Ventis (shiny)

Sunday Dec 8, 2013 #

Event: ROC - Ellison Park Event and Club Annual Mtg
 

Note
slept:7.25

strength (balance) 2:00 [1]

11 AM

rollerskiing 2:21:10 intensity: (5 @0) + (6:09 @1) + (18:19 @2) + (49:50 @3) + (1:06:42 @4) + (5 @5) 25.24 km (5:36 / km) +23m 5:34 / km
ahr:140 max:165 shoes: Niflheim S600 / Rossi X9

4 PM

orienteering race (poker-O) 34:31 intensity: (3 @0) + (10 @1) + (8 @2) + (54 @3) + (25:31 @4) + (7:45 @5) *** 5.24 km (6:35 / km) +83m 6:06 / km
ahr:159 max:170 spiked:24/24c shoes: Salomon Speedcross 3 greentea

Saturday Dec 7, 2013 #

Note
slept:10.25

strength (balance) 2:00 [1]

running ("trail") 1:05:58 intensity: (8 @0) + (37 @1) + (1:00 @2) + (25:14 @3) + (33:24 @4) + (5:35 @5) 7.1 mi (9:17 / mi) +50m 9:06 / mi
ahr:148 max:179 shoes: K-Swiss Keahou 2

Friday Dec 6, 2013 #

Note
slept:2.5

strength (balance) 2:00 [1]

Thursday Dec 5, 2013 #

Note
slept:8.5

strength (balance) 1:00 [1]

running (road) 1:00:22 [4] 6.59 mi (9:10 / mi) +41m 9:00 / mi
shoes: K-Swiss Keahou 2

Wednesday Dec 4, 2013 #

Note
slept:3.0

strength (balance) 2:00 [1]

running (road) 1:01:28 intensity: (28 @0) + (15 @1) + (2:45 @2) + (51:32 @3) + (6:28 @4) 6.47 mi (9:30 / mi) +40m 9:19 / mi
ahr:138 max:160 shoes: Puma Ventis (shiny)

Tuesday Dec 3, 2013 #

Note
slept:7.75

strength (balance) 1:00 [1]

rollerskiing 1:03:24 intensity: (11 @1) + (3:23 @2) + (17:27 @3) + (41:25 @4) + (58 @5) 7.72 mi (8:13 / mi) +110m 7:52 / mi
ahr:148 max:168 shoes: Niflheim S600 / Rossi X9

Monday Dec 2, 2013 #

Note
slept:6.5

strength (balance) 2:00 [1]

Sunday Dec 1, 2013 #

Note
slept:8.5

strength (balance) 2:00 [1]

kayaking 1:28:38 intensity: (38:10 @0) + (47:42 @1) + (2:38 @2) + (8 @3) 4.6 mi (3.1 mph)
ahr:92 max:130 shoes: QCC 600X

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