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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Oct 31, 2015:

activity # timemileskm+mload
  orienteering7 14:07:47 44.83(18:55) 72.15(11:45) 1997108 /124c87%2548.2
  rollerskiing9 10:35:38 82.01(7:45) 131.99(4:49) 11661989.8
  mountain biking4 7:48:00 37.98(4.9/h) 61.12(7.8/h) 14011251.8
  kayaking2 5:15:58 20.96(4.0/h) 33.73(6.4/h)322.8
  running8 4:27:50 27.36(9:47) 44.03(6:05) 887872.0
  xc ski dryland training4 1:39:17 7.58(13:06) 12.2(8:08) 880332.8
  walking2 36:25 1.55(23:28) 2.5(14:35) 9741.9
  strength3 28:5734.4
  trail running2 13:02 0.79(16:31) 1.27(10:16) 5829.5
  Total30 45:12:54 223.06 358.99 6486108 /124c87%7423.3
  [1-5]30 44:27:50
averages - sleep:6.5

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Saturday Oct 31, 2015 #

Note
slept:11.0

mountain biking (singletrack) 2:02:00 intensity: (11:52 @1) + (35:40 @2) + (55:52 @3) + (18:36 @4) 9.82 mi (4.8 mph) +305m
ahr:121 max:163 shoes: Trek X-Cal / Giro Reva

Friday Oct 30, 2015 #

Note
slept:3.0

rollerskiing (DP & skate) 1:01:18 intensity: (8 @1) + (7:14 @2) + (28:22 @3) + (25:34 @4) 12.12 km (5:04 / km) +99m 4:52 / km
ahr:142 max:163 shoes: Niflheim S600 / Rossi X9

Thursday Oct 29, 2015 #

Note
slept:8.5

rollerskiing 1:21:07 intensity: (1:51 @0) + (2:49 @1) + (5:18 @2) + (18:27 @3) + (51:29 @4) + (1:13 @5) 17.88 km (4:32 / km) +130m 4:23 / km
ahr:146 max:169 shoes: Niflheim S600 / Rossi X9

Wednesday Oct 28, 2015 #

Note
slept:3.0

Tuesday Oct 27, 2015 #

Note
slept:6.25

running warm up/down 12:56 intensity: (11 @0) + (12 @1) + (5 @2) + (4:10 @3) + (7:02 @4) + (1:16 @5) 1.39 mi (9:18 / mi) +43m 8:29 / mi
ahr:149 max:183 shoes: Mizuno Wave Ascend 4

strength (spenst & core) 10:20 intensity: (1:07 @0) + (3:26 @1) + (4:42 @2) + (1:02 @3) + (3 @4)
ahr:112 max:148 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 26:59 intensity: (2:00 @1) + (2:00 @2) + (6:27 @3) + (10:44 @4) + (5:48 @5) 1.92 mi (14:03 / mi) +227m 10:17 / mi
ahr:148 max:175 shoes: Mizuno Wave Ascend 4

running warm up/down 13:32 intensity: (7 @1) + (1:04 @2) + (12:14 @3) + (7 @4) 1.28 mi (10:34 / mi) +188m 7:16 / mi
ahr:135 max:146 shoes: Mizuno Wave Ascend 4

Monday Oct 26, 2015 #

Note
slept:6.5

kayaking 3:06:24 intensity: (14:24 @0) + (2:42:45 @1) + (9:15 @2) 13.07 mi (4.2 mph)
ahr:100 max:122 shoes: QCC 600X

Sunday Oct 25, 2015 #

Note
slept:9.5

running (road) 32:06 intensity: (6 @0) + (58 @1) + (7:48 @2) + (18:40 @3) + (2:02 @4) + (2:32 @5) 3.4 mi (9:27 / mi) +26m 9:14 / mi
ahr:134 max:177 shoes: K-Swiss Keahou 2 #2

Saturday Oct 24, 2015 #

Note
slept:9.25

rollerskiing hills 1:16:52 intensity: (5:45 @0) + (2:56 @1) + (10:32 @2) + (14:52 @3) + (42:11 @4) + (36 @5) 13.21 km (5:49 / km) +325m 5:11 / km
ahr:139 max:168 shoes: Niflheim S600 / Rossi X9

mountain biking (singletrack) 1:52:00 intensity: (41 @1) + (34:43 @2) + (49:39 @3) + (26:57 @4) 7.83 mi (4.2 mph) +453m
ahr:132 max:161 shoes: Trek X-Cal / Giro Reva

Friday Oct 23, 2015 #

Note
slept:7.0 (rest day)

Thursday Oct 22, 2015 #

Note
slept:6.5

mountain biking (singletrack) 2:07:00 intensity: (15:01 @1) + (46:11 @2) + (49:37 @3) + (16:11 @4) 11.03 mi (5.2 mph) +352m
ahr:123 max:160 shoes: Trek X-Cal / Giro Reva

Wednesday Oct 21, 2015 #

Note
slept:7.25

rollerskiing (DP & skate) 1:02:19 intensity: (1:29 @1) + (11:36 @2) + (35:26 @3) + (13:48 @4) 12.6 km (4:57 / km) +107m 4:45 / km
ahr:136 max:155 shoes: Niflheim S600 / Rossi X9

Tuesday Oct 20, 2015 #

Note
slept:8.75

running warm up/down 13:45 intensity: (24 @0) + (14 @1) + (13 @2) + (3:32 @3) + (9:19 @4) + (3 @5) 1.39 mi (9:54 / mi) +42m 9:03 / mi
ahr:145 max:168 shoes: Mizuno Wave Ascend 4

strength (spenst & core) 8:52 intensity: (4 @0) + (6:11 @1) + (2:12 @2) + (25 @3)
ahr:107 max:132 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 22:27 intensity: (3 @1) + (4:45 @2) + (7:31 @3) + (8:00 @4) + (2:08 @5) 1.78 mi (12:37 / mi) +214m 9:11 / mi
ahr:143 max:170 shoes: Mizuno Wave Ascend 4

running warm up/down 12:51 intensity: (2:08 @2) + (10:14 @3) + (29 @4) 1.25 mi (10:17 / mi) +36m 9:26 / mi
ahr:134 max:148 shoes: Mizuno Wave Ascend 4

Monday Oct 19, 2015 #

Note
slept:4.75

rollerskiing 57:23 intensity: (23 @0) + (5:00 @1) + (24:06 @2) + (27:05 @3) + (49 @4) 11.94 km (4:48 / km) +104m 4:36 / km
ahr:126 max:152 shoes: Niflheim S600 / Rossi X9

Sunday Oct 18, 2015 #

Event: Hudson Highlander XVIII
 
Event: ROC - Oatka Creek Park Training Event
 
Event: OOC Challenge the GAT's Adventure Run/Rogaine (2 hr, 4 hr, 8 hr)
 
Event: Star Tracks - Mountain Bike Orienteering
 

Note
slept:6.0

8 AM

walking 13:21 intensity: (34 @0) + (5:46 @1) + (5:48 @2) + (22 @3) + (51 @4) 1.1 km (12:10 / km) +33m 10:34 / km
ahr:113 max:160 shoes: Salomon Speedcross 3 scoreblue

9 AM

orienteering race 5:56:29 intensity: (20 @1) + (1:13:26 @2) + (3:22:54 @3) + (1:18:16 @4) + (1:33 @5) *** 32.14 km (11:05 / km) +1083m 9:30 / km
ahr:137 max:200 spiked:31/32c shoes: Salomon Speedcross 3 scoreblue


HL - Splits

Saturday Oct 17, 2015 #

Event: BFLO - Sardinia County Forest
 

Note
slept:7.75

orienteering race 2:03:07 intensity: (25 @0) + (2 @1) + (3:24 @2) + (57:03 @3) + (1:00:55 @4) + (1:18 @5) *** 12.11 km (10:10 / km) +289m 9:05 / km
ahr:146 max:193 spiked:20/25c shoes: Inov-8 Oroc 340

Friday Oct 16, 2015 #

Note
slept:2.5 (rest day)

Thursday Oct 15, 2015 #

Note
slept:7.0

mountain biking (singletrack) 1:47:00 intensity: (11:09 @1) + (36:06 @2) + (43:33 @3) + (16:12 @4) 9.3 mi (5.2 mph) +291m
ahr:123 max:159 shoes: Trek X-Cal / Giro Reva

Wednesday Oct 14, 2015 #

Note
slept:2.5

rollerskiing (DP & skate) 1:01:23 intensity: (5 @0) + (43 @1) + (6:23 @2) + (31:59 @3) + (22:13 @4) 12.22 km (5:02 / km) +95m 4:50 / km
ahr:140 max:161 shoes: Niflheim S600 / Rossi X9

Tuesday Oct 13, 2015 #

Note
slept:8.5

running warm up/down 13:47 intensity: (22 @0) + (11 @1) + (1:43 @2) + (8:07 @3) + (3:17 @4) + (7 @5) 1.41 mi (9:47 / mi) +45m 8:54 / mi
ahr:138 max:167 shoes: Mizuno Wave Ascend 4

strength (spenst & core) 9:45 intensity: (3:59 @0) + (5:08 @1) + (38 @2)
ahr:93 max:119 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 26:24 intensity: (1:08 @0) + (1:59 @1) + (8:06 @2) + (5:49 @3) + (8:26 @4) + (56 @5) 1.92 mi (13:45 / mi) +220m 10:08 / mi
ahr:134 max:167 shoes: Mizuno Wave Ascend 4

running warm up/down 13:46 intensity: (34 @1) + (8:08 @2) + (5:04 @3) 1.28 mi (10:45 / mi) +138m 8:03 / mi
ahr:125 max:136 shoes: Mizuno Wave Ascend 4

Monday Oct 12, 2015 #

Note
slept:7.75

running tempo ("trail") 46:03 intensity: (20 @0) + (50 @1) + (2:17 @2) + (15:24 @3) + (22:03 @4) + (5:09 @5) 4.93 mi (9:20 / mi) +49m 9:04 / mi
ahr:149 max:171 shoes: Salomon Speedcross 3 greentea

running long ("trail") 45:44 intensity: (13 @1) + (33 @2) + (42:57 @3) + (2:01 @4) 4.57 mi (10:00 / mi) +25m 9:50 / mi
ahr:138 max:153 shoes: Salomon Speedcross 3 greentea

Sunday Oct 11, 2015 #

Note
slept:10.0

running warm up/down 4:59 intensity: (48 @0) + (38 @1) + (1:24 @2) + (13 @3) + (13 @4) + (1:43 @5) 0.66 km (7:32 / km) +79m 4:43 / km
ahr:144 max:185 shoes: Inov-8 Oroc 340

orienteering race 1:27:13 intensity: (19 @0) + (2 @1) + (10:11 @2) + (49:59 @3) + (26:39 @4) + (3 @5) *** 6.85 km (12:44 / km) +146m 11:30 / km
ahr:140 max:165 spiked:12/13c shoes: Inov-8 Oroc 340


Sunday - Day 2 - Green - Splits

Saturday Oct 10, 2015 #

Event: UNO Boulder Dash
 
Event: ROC - Zarpentine Farms Corn Maze-O Event
 

Note
slept:7.0

11 AM

trail running warm up/down 4:50 intensity: (6 @0) + (49 @1) + (1:48 @2) + (2:07 @3) 0.4 km (12:12 / km) +21m 9:39 / km
ahr:121 max:134 shoes: Inov-8 Oroc 340

orienteering race 1:30:48 intensity: (10 @0) + (3:02 @1) + (43:13 @2) + (38:19 @3) + (5:43 @4) + (21 @5) *** 6.13 km (14:49 / km) +135m 13:21 / km
ahr:128 max:176 spiked:11/15c shoes: Inov-8 Oroc 340

2 PM

rollerskiing 34:09 intensity: (14 @1) + (6:15 @2) + (11:14 @3) + (16:22 @4) + (4 @5) 7.14 km (4:47 / km) +109m 4:27 / km
ahr:141 max:169 shoes: Niflheim S600 / Rossi X9

4 PM

Note


Saturday - Day 1 - Green - Splits

Friday Oct 9, 2015 #

Note
slept:4.75 (rest day)

Thursday Oct 8, 2015 #

Note
slept:5.5

rollerskiing 1:59:21 intensity: (12 @0) + (1:38 @1) + (10:39 @2) + (1:03:47 @3) + (43:05 @4) 26.68 km (4:28 / km) +52m 4:26 / km
ahr:140 max:157 shoes: Niflheim S600 / Rossi X9

Wednesday Oct 7, 2015 #

Note
slept:2.0

kayaking 53:42 intensity: (27 @0) + (33:05 @1) + (20:10 @2) 3.99 mi (4.5 mph)
ahr:108 max:122 shoes: QCC 600X

kayaking (rolling etc) 17:41 intensity: (8:26 @0) + (8:35 @1) + (40 @2) 0.07 mi (0.2 mph)
ahr:91 max:115 shoes: QCC 600X

kayaking 58:11 [1] 3.83 mi (3.9 mph)
ahr:93 max:104 shoes: QCC 600X

Tuesday Oct 6, 2015 #

Note
slept:6.25

running warm up/down 12:53 intensity: (6 @0) + (14 @1) + (2 @2) + (1:32 @3) + (10:17 @4) + (42 @5) 1.37 mi (9:24 / mi) +42m 8:35 / mi
ahr:152 max:166 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 23:27 intensity: (3 @1) + (1:17 @2) + (9:29 @3) + (7:29 @4) + (5:09 @5) 1.96 mi (11:58 / mi) +219m 8:53 / mi
ahr:150 max:175 shoes: Mizuno Wave Ascend 4

running warm up/down 13:10 intensity: (51 @2) + (5:47 @3) + (6:29 @4) + (3 @5) 1.26 mi (10:27 / mi) +148m 7:39 / mi
ahr:143 max:166 shoes: Mizuno Wave Ascend 4

Monday Oct 5, 2015 #

Note
slept:4.0

running (road) 32:18 intensity: (2 @0) + (6 @1) + (5 @2) + (13:27 @3) + (13:20 @4) + (5:18 @5) 3.42 mi (9:27 / mi) +26m 9:14 / mi
ahr:152 max:195 shoes: K-Swiss Keahou 2 #2

Sunday Oct 4, 2015 #

Note
slept:9.0

10 AM

trail running warm up/down 8:12 intensity: (3 @0) + (26 @1) + (4:50 @2) + (2:53 @3) 0.87 km (9:23 / km) +37m 7:45 / km
ahr:124 max:145 shoes: Inov-8 Oroc 340

orienteering race 1:33:49 intensity: (1:08 @1) + (27:34 @2) + (55:06 @3) + (9:13 @4) + (48 @5) *** 8.01 km (11:43 / km) +109m 10:58 / km
ahr:133 max:175 spiked:17/19c shoes: Inov-8 Oroc 340

2 PM

orienteering (flag pickup) 34:02 intensity: (2 @1) + (6:32 @2) + (12:57 @3) + (13:40 @4) + (51 @5) *** 2.76 km (12:19 / km) +83m 10:43 / km
ahr:141 max:176 spiked:6/6c shoes: Inov-8 Oroc 340


Sunday - Long Green - Splits

Saturday Oct 3, 2015 #

Event: "O" in the Pines A meet
 
Event: Wilderness Traverse
 

Note
slept:9.0

11 AM

orienteering race 1:02:19 intensity: (22 @1) + (28:42 @2) + (26:59 @3) + (6:16 @4) *** 4.16 km (14:59 / km) +152m 12:40 / km
ahr:130 max:161 spiked:11/14c shoes: Inov-8 Oroc 340

1 PM

walking 23:04 intensity: (3:04 @0) + (20:00 @1) 0.87 mi (26:31 / mi) +64m 21:35 / mi
shoes: Merrell Reflex II #1


Saturday - Middle Green - Splits

Friday Oct 2, 2015 #

Note
slept:3.75 (rest day)

Thursday Oct 1, 2015 #

Note
slept:6.0

rollerskiing 1:21:46 intensity: (13 @0) + (3:42 @1) + (17:49 @2) + (33:45 @3) + (26:17 @4) 18.2 km (4:30 / km) +145m 4:19 / km
ahr:136 max:160 shoes: Niflheim S600 / Rossi X9

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