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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Jan 31, 2016:

activity # timemileskm+mload
  xc skiing - skate10 15:05:07 103.62(8:44) 166.76(5:26) 20512963.3
  walking6 6:47:17 6.94(58:41) 11.17(36:28) 2673.6
  snorkeling7 4:28:39268.6
  kayaking2 3:36:51 11.0(3.0/h) 17.7(4.9/h)256.9
  strength31 3:27:30209.3
  running5 2:50:35 17.58(9:42) 28.3(6:02) 166509.5
  other2 2:07:09
  orienteering2 1:58:30 8.36(14:11) 13.45(8:49) 26717 /20c85%416.6
  SUP1 1:49:30 3.94(27:47) 6.34(17:16)109.5
  biathlon1 56:31 6.11(9:15) 9.83(5:45) 120218.8
  ski orienteering1 43:55 5.0(8:47) 8.05(5:27) 15713 /15c86%170.6
  swimming1 10:0010.0
  Total53 44:01:34 162.55 261.6 278730 /35c85%5206.6
  [1-5]49 35:49:11
averages - sleep:6.6

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Sunday Jan 31, 2016 #

Note
slept:11.5

strength (balance) 2:00 [1]

running ("trail") 31:35 intensity: (13 @1) + (1:49 @2) + (27:23 @3) + (2:10 @4) 3.19 mi (9:54 / mi) +39m 9:32 / mi
ahr:139 max:157 shoes: Salomon Speedcross 3 greentea

strength (core) 30:00 intensity: (28:54 @1) + (1:06 @2)
ahr:90 max:118

Saturday Jan 30, 2016 #

Note
slept:9.0

strength (balance) 2:00 [1]

xc skiing - skate 1:35:00 intensity: (24 @1) + (7:58 @2) + (30:35 @3) + (53:20 @4) + (2:43 @5) 17.18 km (5:32 / km) +307m 5:05 / km
ahr:140 max:170 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 1:39:21 intensity: (15 @1) + (5:46 @2) + (26:14 @3) + (1:06:54 @4) + (12 @5) 19.97 km (4:59 / km) +310m 4:37 / km
ahr:147 max:165 shoes: Fischer CRS / Fischer RCS Carb

Friday Jan 29, 2016 #

Note
slept:2.5

strength (balance) 2:00 [1]

xc skiing - skate 1:18:55 intensity: (18 @0) + (6 @1) + (1:35 @2) + (19:28 @3) + (57:09 @4) + (19 @5) 17.07 km (4:37 / km) +112m 4:29 / km
ahr:149 max:166 shoes: Fischer CRS / Fischer RCS Carb

Thursday Jan 28, 2016 #

Note
slept:2.0

strength (balance) 1:00 [1]

Wednesday Jan 27, 2016 #

Note
slept:2.5

strength (balance) 1:00 [1]

Tuesday Jan 26, 2016 #

Note
slept:2.0

strength (balance) 1:00 [1]

Monday Jan 25, 2016 #

Note
slept:1.5

strength (balance) 1:00 [1]

Sunday Jan 24, 2016 #

Event: BFLO - Byrncliff Resort Ski-O
 

Note
slept:6.0

strength (balance) 1:00 [1]

10 AM

ski orienteering race 43:55 intensity: (29 @2) + (9:14 @3) + (29:06 @4) + (5:06 @5) *** 8.05 km (5:27 / km) +157m 4:58 / km
ahr:154 max:169 spiked:13/15c shoes: Rossi Max / Fischer RCS Carb

12 PM

xc skiing - skate 1:22:00 intensity: (14:59 @1) + (16:16 @2) + (25:57 @3) + (24:48 @4) 13.07 km (6:16 / km) +214m 5:48 / km
ahr:118 max:162 shoes: Rossi Max / Fischer RCS Carb


Long - Splits

Saturday Jan 23, 2016 #

Note
slept:8.75

strength (balance) 2:00 [1]

kayaking 1:53:15 intensity: (2:58 @0) + (1:07:18 @1) + (42:58 @2) + (1 @3) 7.65 mi (4.1 mph)
ahr:107 max:130 shoes: QCC 600X

Friday Jan 22, 2016 #

Note
slept:4.0

strength (balance) 2:00 [1]

xc skiing - skate warm up/down 15:03 intensity: (47 @1) + (4:39 @2) + (5:37 @3) + (4:00 @4) 3.32 km (4:32 / km) +21m 4:23 / km
ahr:133 max:156 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 34:56 intensity: (3 @1) + (1:41 @2) + (9:31 @3) + (17:53 @4) + (5:48 @5) 8.67 km (4:02 / km) +56m 3:54 / km
ahr:151 max:170 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 46:51 intensity: (7 @1) + (9:34 @2) + (29:03 @3) + (8:07 @4) 9.72 km (4:49 / km) +59m 4:41 / km
ahr:137 max:154 shoes: Fischer CRS / Fischer RCS Carb

Thursday Jan 21, 2016 #

Event: WMSOC 2016
 
Event: Ski Orienteering World Cup 2016
 

Note
slept:8.5

strength (balance) 2:00 [1]

xc skiing - skate 1:45:00 intensity: (5:34 @1) + (13:13 @2) + (59:57 @3) + (26:16 @4) 18.3 km (5:44 / km) +253m 5:22 / km
ahr:128 max:161 shoes: Fischer CRS / Fischer RCS Carb

Wednesday Jan 20, 2016 #

Note
slept:0.0

strength (balance) 2:00 [1]

Tuesday Jan 19, 2016 #

Note
slept:7.0

strength (balance) 1:00 [1]

xc skiing - skate 18:24 intensity: (11 @0) + (16 @1) + (31 @2) + (8:42 @3) + (8:44 @4) 4.37 km (4:12 / km) +28m 4:05 / km
ahr:145 max:162 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 49:05 intensity: (1:07 @1) + (7:11 @2) + (22:36 @3) + (18:11 @4) 10.1 km (4:52 / km) +55m 4:44 / km
ahr:140 max:163 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate intervals (DP) 14:00 intensity: (5:28 @3) + (8:16 @4) + (16 @5) 2.44 km (5:44 / km) +35m 5:21 / km
ahr:149 max:165 shoes: Fischer CRS / Fischer RCS Carb

Monday Jan 18, 2016 #

Note
slept:8.25

strength (balance) 3:30 [1]

strength (plank) 10:00 [1]
ahr:85 max:98

strength (core) 20:00 intensity: (19:41 @1) + (19 @2)
ahr:82 max:122

Sunday Jan 17, 2016 #

Event: ROC - Mendon Ponds Park Ski-O / Winterfest
 

Note
slept:8.75

strength (balance) 2:00 [1]

11 AM

orienteering race 1:34:52 intensity: (8 @0) + (10 @1) + (1:02 @2) + (29:48 @3) + (1:03:44 @4) *** 11.16 km (8:30 / km) +215m 7:45 / km
ahr:149 max:164 spiked:17/20c shoes: Inov-8 Oroc 340

3 PM

orienteering (flag pickup) 23:38 intensity: (18 @1) + (4:22 @2) + (14:53 @3) + (4:05 @4) *** 2.29 km (10:20 / km) +52m 9:17 / km
ahr:135 max:151 shoes: Inov-8 Oroc 340

Saturday Jan 16, 2016 #

Event: Snowshoe Raid Adventure Run
 

Note
slept:4.5

strength (balance) 2:00 [1]

8 AM

xc skiing - skate warm up/down 4:19 intensity: (27 @1) + (54 @2) + (2:49 @3) + (9 @4) 0.81 km (5:20 / km) +2m 5:16 / km
ahr:132 max:146 shoes: Fischer CRS / Fischer RCS Carb

10 AM

biathlon race 56:31 intensity: (16 @1) + (1:51 @2) + (6:17 @3) + (44:38 @4) + (3:29 @5) 9.83 km (5:45 / km) +120m 5:25 / km
ahr:153 max:169 shoes: Fischer CRS / Fischer RCS Carb

1 PM

xc skiing - skate 1:01:00 intensity: (3:52 @2) + (28:31 @3) + (28:37 @4) 10.57 km (5:46 / km) +246m 5:10 / km
ahr:135 max:160 shoes: Fischer CRS / Fischer RCS Carb

Friday Jan 15, 2016 #

Note
slept:9.0

strength (balance) 2:00 [1]

strength (plank) 10:00 [1]

strength (core) 20:00 [1]

Thursday Jan 14, 2016 #

Note
slept:5.5

strength (balance) 2:00 [1]

running (road) 43:03 intensity: (15 @0) + (3:39 @1) + (2:45 @2) + (26:03 @3) + (10:21 @4) 4.59 mi (9:22 / mi) +39m 9:08 / mi
ahr:136 max:155 shoes: Salomon XT Hornet black

Wednesday Jan 13, 2016 #

Note
slept:8.0

strength (balance) 2:00 [1]

9 AM

walking 55:55 [0] 0.84 mi (1:06:34 / mi) +3m 1:05:50 / mi

Tuesday Jan 12, 2016 #

Note
slept:9.25

strength (balance) 2:00 [1]

10 AM

snorkeling 51:32 [1]

3 PM

snorkeling 37:37 [1]

Monday Jan 11, 2016 #

Note
slept:9.25

strength (balance) 2:00 [1]

9 AM

SUP 1:49:30 [1] 3.94 mi (27:47 / mi)

2 PM

walking 13:43 [0] 0.07 mi (3:15:21 / mi) +3m 2:55:12 / mi

walking 13:34 [0] 0.17 mi (1:19:41 / mi) +7m 1:10:12 / mi

walking 13:31 [3] 0.19 mi (1:11:05 / mi)

5 PM

swimming 10:00 [1]

Sunday Jan 10, 2016 #

Note
slept:8.0

strength (balance) 2:00 [1]

9 AM

other 28:17 [0]

snorkeling 21:41 [1]

snorkeling 23:31 [1]

12 PM

snorkeling 30:34 [1]

5 PM

walking 44:44 [0] 0.89 mi (50:16 / mi) +4m 49:36 / mi

Saturday Jan 9, 2016 #

Note
slept:8.25

strength (balance) 2:00 [1]

10 AM

snorkeling 44:19 [1]

3 PM

walking 1:11:45 intensity: (38:45 @0) + (33:00 @1) 2.0 mi (35:52 / mi)

Friday Jan 8, 2016 #

Note
slept:8.5

strength (balance) 2:00 [1]

9 AM

walking 1:21:20 [0] 0.83 mi (1:37:58 / mi) +3m 1:36:49 / mi
shoes: Merrell Reflex II #3

walking 1:12:04 [0] 1.08 mi (1:06:44 / mi) +2m 1:06:27 / mi
shoes: Merrell Reflex II #3

7 PM

kayaking 1:43:36 [1] 3.35 mi (1.9 mph)

Thursday Jan 7, 2016 #

Note
slept:9.75

strength (balance) 2:00 [1]

10 AM

walking 40:41 [0] 0.87 mi (46:46 / mi) +5m 46:02 / mi

3 PM

other (starfish wrangling) 30:01 [0]

other (petting stingrays) 1:08:51 [0]

snorkeling 25:01 [1]

Wednesday Jan 6, 2016 #

Note
slept:2.5

strength (balance) 2:00 [1]

snorkeling 34:24 [1]

Tuesday Jan 5, 2016 #

Note
slept:8.25

strength (balance) 2:00 [1]

running warm up/down 17:35 intensity: (12 @0) + (14 @1) + (2:14 @2) + (13:30 @3) + (1:25 @4) 1.73 mi (10:10 / mi) +34m 9:35 / mi
ahr:135 max:155 shoes: Salomon XT Hornet black

xc skiing - skate 5:46 intensity: (1:09 @1) + (37 @2) + (2:29 @3) + (1:31 @4) 0.44 km (13:08 / km) +2m 12:51 / km
ahr:131 max:150 shoes: Rossignol Max skate / Rossi X9

xc skiing - skate 23:49 intensity: (1:00 @1) + (1:08 @2) + (10:08 @3) + (11:33 @4) 2.03 km (11:45 / km) +1m 11:44 / km
ahr:142 max:155 shoes: Rossignol Max skate / Rossi X9

xc skiing - skate warm up/down 9:38 intensity: (24 @1) + (3:31 @2) + (2:00 @3) + (3:43 @4) 0.81 km (11:51 / km) +2m 11:42 / km
ahr:135 max:157 shoes: Rossignol Max skate / Rossi X9

Monday Jan 4, 2016 #

Note
slept:8.5

strength (balance) 2:00 [1]

running (road) 37:06 intensity: (15 @0) + (28 @1) + (1:12 @2) + (22:03 @3) + (13:08 @4) 4.04 mi (9:11 / mi) +27m 9:00 / mi
ahr:141 max:155 shoes: Salomon XT Hornet black

strength (plank) 10:00 intensity: (9:37 @1) + (23 @2)
ahr:94 max:112

strength (core) 20:00 [1]
ahr:85 max:107

Sunday Jan 3, 2016 #

Note
slept:6.25

strength (balance) 2:00 [1]

xc skiing - skate 53:00 intensity: (1:24 @1) + (9:10 @2) + (21:48 @3) + (20:38 @4) 10.7 km (4:57 / km) +121m 4:41 / km
ahr:129 max:163 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 1:49:00 intensity: (9:07 @1) + (13:40 @2) + (39:38 @3) + (46:35 @4) 17.19 km (6:20 / km) +227m 5:57 / km
ahr:127 max:157 shoes: Fischer CRS / Fischer RCS Carb

Saturday Jan 2, 2016 #

Note
slept:8.25 (rest day)

strength (balance) 2:00 [1]

Friday Jan 1, 2016 #

Note
slept:9.0

strength (balance) 2:00 [1]

running (road) 41:16 intensity: (11 @0) + (21 @1) + (8:51 @2) + (31:53 @3) 4.03 mi (10:14 / mi) +27m 10:02 / mi
ahr:131 max:145 shoes: Salomon XT Hornet black

strength (plank) 10:00 [1]
ahr:83 max:94

strength (core) 20:00 [1]
ahr:82 max:107

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