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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Mar 31, 2014:

activity # timemileskm+mload
  rogaining2 14:47:31 41.96(21:09) 67.53(13:09) 176835 /38c92%3550.1
  running14 12:09:11 73.49(9:55) 118.26(6:10) 4722589.2
  xc skiing - skate4 5:48:39 40.99(8:30) 65.97(5:17) 8551134.2
  ski orienteering3 3:42:35 22.72(9:48) 36.57(6:05) 109245 /54c83%920.9
  mountain biking1 1:22:48 10.24(7.4/h) 16.48(11.9/h) 62288.4
  snowshoeing1 1:00:01 3.15(19:03) 5.07(11:50) 24183.5
  strength4 45:0057.0
  biathlon1 15:07 1.7(8:54) 2.73(5:32) 3368.8
  xc skiing - classic1 12:43 1.4(9:03) 2.26(5:37) 3558.2
  Total27 40:03:35 195.65 314.88 434180 /92c86%8850.3
  [1-5]27 39:59:21
averages - sleep:6.6

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Monday Mar 31, 2014 #

Note
slept:6.25

running (slushy snow) 1:02:47 intensity: (10 @0) + (53 @1) + (3:26 @2) + (32:09 @3) + (26:09 @4) 6.06 mi (10:22 / mi) +49m 10:07 / mi
ahr:142 max:155 shoes: Salomon Speedcross 3 greentea

Sunday Mar 30, 2014 #

Note
slept:7.75

strength (snow-related) 3:00 [5]

running (snow) 1:03:02 intensity: (2 @0) + (11 @1) + (2:07 @2) + (7:55 @3) + (52:47 @4) 5.51 mi (11:26 / mi) +36m 11:13 / mi
ahr:151 max:161 shoes: Salomon Speedcross 3 greentea

Saturday Mar 29, 2014 #

Note
slept:8.25 (rest day)

Friday Mar 28, 2014 #

Note
slept:5.25

running long ("trail") 1:32:53 intensity: (1 @0) + (43 @1) + (2:35 @2) + (36:29 @3) + (53:05 @4) 9.75 mi (9:32 / mi) +60m 9:21 / mi
ahr:145 max:157 shoes: Salomon XT Hornet black

Thursday Mar 27, 2014 #

Note
slept:6.0

running (with pack) 36:52 intensity: (6 @0) + (3 @1) + (53 @2) + (2:32 @3) + (29:14 @4) + (4:04 @5) 3.75 mi (9:50 / mi) +24m 9:39 / mi
ahr:153 max:183 shoes: Salomon XT Hornet black

Wednesday Mar 26, 2014 #

Note
slept:5.75

running intervals ("trail") 42:42 intensity: (6 @0) + (10 @1) + (1:20 @2) + (17:35 @3) + (16:33 @4) + (6:58 @5) 4.56 mi (9:22 / mi) +25m 9:12 / mi
ahr:149 max:171 shoes: Salomon XT Hornet black

Tuesday Mar 25, 2014 #

Note
slept:5.75 (rest day)

Monday Mar 24, 2014 #

Note
slept:6.0

running ("trail") 1:00:10 intensity: (1:01 @0) + (2 @1) + (17 @2) + (58 @3) + (53:00 @4) + (4:52 @5) 6.79 mi (8:52 / mi) +49m 8:40 / mi
ahr:155 max:192 shoes: Salomon XT Hornet black

Sunday Mar 23, 2014 #

Note
slept:8.0

running (with pack) 32:28 intensity: (4 @0) + (9 @1) + (24 @2) + (10:14 @3) + (20:32 @4) + (1:05 @5) 3.11 mi (10:26 / mi) +22m 10:13 / mi
ahr:149 max:185 shoes: Mizuno Wave Ascend 4

strength (core) 14:00 [1]

Saturday Mar 22, 2014 #

Note
slept:8.0

mountain biking ("trail") 1:22:48 intensity: (11 @1) + (1:31 @2) + (39:12 @3) + (41:54 @4) 10.24 mi (7.4 mph) +62m
ahr:145 max:157 shoes: Trek X-Cal

Friday Mar 21, 2014 #

Note
slept:9.0

running ("trail") 1:20:26 intensity: (4 @0) + (15 @1) + (1:28 @2) + (29:31 @3) + (49:08 @4) 8.3 mi (9:41 / mi) +46m 9:32 / mi
ahr:146 max:161 shoes: Salomon XT Hornet black

Thursday Mar 20, 2014 #

Note
slept:8.25

running ("trail") 1:00:03 intensity: (1 @0) + (13 @1) + (49 @2) + (6:47 @3) + (52:13 @4) 6.23 mi (9:38 / mi) +46m 9:25 / mi
ahr:149 max:164 shoes: Mizuno Wave Ascend 4

strength (core) 3:00 [1]

Wednesday Mar 19, 2014 #

Note
slept:7.5

strength (core) 25:00 [1]

Tuesday Mar 18, 2014 #

Note
slept:9.0

running ("trail") 52:00 intensity: (13 @0) + (7 @1) + (56 @2) + (28:24 @3) + (22:20 @4) 5.18 mi (10:02 / mi) +36m 9:49 / mi
ahr:144 max:159 shoes: Salomon XT Hornet black

Note

Monday Mar 17, 2014 #

Note
slept:8.5

running (crusty snow) 50:56 intensity: (33 @0) + (4 @1) + (22 @2) + (24:11 @3) + (22:43 @4) + (3:03 @5) 4.75 mi (10:43 / mi) +37m 10:28 / mi
ahr:147 max:185 shoes: Salomon Speedcross 3 greentea

Sunday Mar 16, 2014 #

Note
slept:8.75

ski orienteering race 1:22:27 intensity: (24 @2) + (9:37 @3) + (55:01 @4) + (17:25 @5) *** 14.02 km (5:53 / km) +547m 4:55 / km
ahr:156 max:172 spiked:15/19c shoes: Fischer CRS skate / Rossi X9


Long Course 3ABXY - Splits

Saturday Mar 15, 2014 #

Note
slept:6.75

ski orienteering race 47:33 intensity: (11 @2) + (2:47 @3) + (30:32 @4) + (14:03 @5) *** 8.65 km (5:30 / km) +265m 4:46 / km
ahr:157 max:173 spiked:11/14c shoes: Rossignol Max skate / Rossi X9


Middle Course 3 - Splits

Friday Mar 14, 2014 #

Event: US Ski-O Championships
 

Note
slept:5.75 (rest day)

Thursday Mar 13, 2014 #

Note
slept:7.25

xc skiing - skate 1:42:00 intensity: (3:14 @1) + (13:48 @2) + (47:23 @3) + (37:35 @4) 17.22 km (5:55 / km) +169m 5:39 / km
ahr:133 max:163 shoes: Rossignol Max skate / Rossi X9

Wednesday Mar 12, 2014 #

Note
slept:6.0

snowshoeing 1:00:01 intensity: (2 @0) + (59 @2) + (54:28 @3) + (4:32 @4) 3.15 mi (19:03 / mi) +24m 18:37 / mi
ahr:137 max:152 shoes: Atlas Run

Tuesday Mar 11, 2014 #

Note
slept:7.25

xc skiing - skate 1:19:24 intensity: (7 @0) + (2:10 @1) + (12:46 @2) + (44:05 @3) + (20:16 @4) 12.89 km (6:09 / km) +240m 5:38 / km
ahr:137 max:157 shoes: Rossignol Max skate / Rossi X9

Monday Mar 10, 2014 #

Note
slept:5.5

running (road) 27:18 intensity: (32 @0) + (44 @1) + (2:28 @2) + (23:34 @3) 2.61 mi (10:26 / mi) +14m 10:16 / mi
ahr:132 max:141 shoes: K-Swiss Keahou 2

Sunday Mar 9, 2014 #

rogaining race (foot/snowshoe) 6:49:21 [4] *** 30.1 km (13:36 / km) +720m 12:09 / km
spiked:22/24c shoes: Salomon Speedcross 3 greentea

Note
slept:7.25

Saturday Mar 8, 2014 #

Event: CNYO - SNOWGAINE XVIII
 

Note
slept:6.0

rogaining race (foot/snowshoe) 7:58:10 [4] *** 37.43 km (12:46 / km) +1048m 11:12 / km
spiked:13/14c shoes: Salomon Speedcross 3 greentea

Friday Mar 7, 2014 #

Note
slept:3.25 (rest day)

Thursday Mar 6, 2014 #

Note
slept:2.0

xc skiing - skate 1:13:00 intensity: (2:55 @1) + (9:56 @2) + (23:13 @3) + (36:56 @4) 15.03 km (4:51 / km) +207m 4:33 / km
ahr:133 max:161 shoes: Rossignol Max skate / Rossi X9

Wednesday Mar 5, 2014 #

Note
slept:4.5

running (road) 32:33 intensity: (57 @0) + (1:19 @1) + (1:49 @2) + (22:38 @3) + (5:50 @4) 3.45 mi (9:26 / mi) +14m 9:19 / mi
ahr:137 max:149 shoes: Salomon XT Hornet black

Tuesday Mar 4, 2014 #

Note
slept:7.5

xc skiing - skate 1:34:15 intensity: (2 @0) + (14 @1) + (1:21 @2) + (43:48 @3) + (48:50 @4) 20.82 km (4:32 / km) +239m 4:17 / km
ahr:145 max:162 shoes: Fischer CRS skate / Rossi X9

Monday Mar 3, 2014 #

Note
slept:4.5

running (road) 35:01 intensity: (13 @0) + (11 @1) + (1:26 @2) + (32:31 @3) + (40 @4) 3.44 mi (10:11 / mi) +14m 10:04 / mi
ahr:137 max:148 shoes: Mizuno Wave Ascend 4

Sunday Mar 2, 2014 #

Note
slept:8.0

11 AM

ski orienteering race 1:32:35 intensity: (4 @1) + (5 @2) + (8:50 @3) + (1:01:42 @4) + (21:54 @5) *** 13.89 km (6:40 / km) +280m 6:03 / km
ahr:156 max:173 spiked:19/21c shoes: Fischer CRS skate / Rossi X9

Saturday Mar 1, 2014 #

Note
slept:5.5

1 PM

xc skiing - classic race 12:43 intensity: (9 @3) + (5:05 @4) + (7:29 @5) 2.26 km (5:37 / km) +35m 5:13 / km
ahr:162 max:172 shoes: Atomic FX10 classic / Salomon

biathlon race 15:07 intensity: (5 @2) + (1:38 @3) + (3:14 @4) + (10:10 @5) 2.73 km (5:32 / km) +33m 5:13 / km
ahr:163 max:177 shoes: Fischer CRS skate / Rossi X9

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