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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Dec 31, 2017:

activity # timemileskm+mload
  xc skiing - skate12 14:31:00 85.5(10:11) 137.6(6:20) 16982710.9
  ski orienteering2 3:06:34 16.71(11:10) 26.9(6:56) 53433 /35c94%746.8
  biathlon1 2:30:00
  kayaking1 2:01:00 7.78(3.9/h) 12.52(6.2/h)121.0
  rollerskiing2 1:40:00 11.52 18.54 48306.9
  strength12 1:33:3093.5
  running2 1:08:33 6.56(10:27) 10.56(6:30) 67251.5
  orienteering2 45:05 2.92(15:26) 4.7(9:36) 8315 /15c100%154.7
  Total27 27:15:42 130.99 210.82 243048 /50c96%4385.3
  [1-5]26 24:45:21
averages - sleep:5.5

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Sunday Dec 31, 2017 #

Note
slept:7.5

strength (balance) 4:00 [1]

Saturday Dec 30, 2017 #

Event: HO HO-O Ski-O at Lake Placid
 

Note
slept:4.5

11 AM

ski orienteering race 1:49:18 intensity: (39 @2) + (24:38 @3) + (1:17:17 @4) + (6:44 @5) *** 15.95 km (6:51 / km) +359m 6:10 / km
ahr:153 max:170 spiked:16/17c shoes: Fischer CRS / Fischer RCS Carb

2 PM

xc skiing - skate 1:22:13 intensity: (15 @1) + (11:31 @2) + (37:05 @3) + (33:22 @4) 11.93 km (6:54 / km) +85m 6:39 / km
ahr:141 max:162 shoes: Fischer CRS / Fischer RCS Carb


Long - Splits

Friday Dec 29, 2017 #

Note
slept:7.5

strength (balance) 8:00 [1]

strength (core) 2:00 [1]

Thursday Dec 28, 2017 #

Note
slept:8.0

strength (balance) 6:00 [1]

strength (core) 2:00 [1]

xc skiing - skate 1:10:00 intensity: (11:01 @2) + (22:54 @3) + (36:05 @4) 10.19 km (6:52 / km) +169m 6:21 / km
ahr:135 max:161 shoes: Fischer CRS / Fischer RCS Carb

Wednesday Dec 27, 2017 #

Note
slept:8.0

strength (balance) 8:00 [1]

xc skiing - skate 1:45:00 intensity: (15:56 @1) + (31:25 @2) + (47:44 @3) + (9:55 @4) 16.43 km (6:24 / km) +215m 6:00 / km
ahr:120 max:159 shoes: Fischer CRS / Fischer RCS Carb

Tuesday Dec 26, 2017 #

Note
slept:7.5

strength (balance) 8:00 [1]

strength (shoveling) 5:00 [1]

xc skiing - skate 1:42:00 intensity: (8:59 @1) + (15:38 @2) + (46:14 @3) + (31:09 @4) 18.42 km (5:32 / km) +147m 5:19 / km
ahr:130 max:160 shoes: Fischer CRS / Fischer RCS Carb

Monday Dec 25, 2017 #

Note
slept:8.75

strength (balance) 8:00 [1]

Sunday Dec 24, 2017 #

Note
slept:6.0

11 AM

xc skiing - skate 36:35 intensity: (8:29 @1) + (4:11 @2) + (12:53 @3) + (10:15 @4) + (47 @5) 5.73 km (6:23 / km) +63m 6:03 / km
ahr:126 max:170 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 37:45 intensity: (8:30 @1) + (3:54 @2) + (10:14 @3) + (15:07 @4) 5.82 km (6:29 / km) +77m 6:05 / km
ahr:132 max:164 shoes: Salomon S-Lab SG / RCS Carb

1 PM

xc skiing - skate 44:32 intensity: (12:13 @1) + (5:14 @2) + (10:29 @3) + (16:36 @4) 6.01 km (7:25 / km) +94m 6:52 / km
ahr:132 max:164 shoes: Madshus Terrasonic 180 / RCS

xc skiing - skate 47:15 intensity: (17:05 @1) + (4:30 @2) + (11:20 @3) + (14:08 @4) + (12 @5) 6.0 km (7:52 / km) +89m 7:20 / km
ahr:124 max:165 shoes: Fischer SCS / Fischer RCS Carb

3 PM

xc skiing - skate 42:04 intensity: (6:11 @1) + (5:34 @2) + (7:00 @3) + (23:15 @4) + (4 @5) 5.69 km (7:24 / km) +101m 6:48 / km
ahr:138 max:165 shoes: Salomon S-Lab SG / RCS Carb

xc skiing - skate 20:07 intensity: (3:24 @1) + (2:24 @2) + (7:00 @3) + (7:19 @4) 3.55 km (5:40 / km) +38m 5:23 / km
ahr:134 max:162 shoes: Salomon S-Lab SG / RCS Carb

Saturday Dec 23, 2017 #

Note
slept:7.0

strength (balance) 8:00 [1]

strength (core) 2:00 [1]

Friday Dec 22, 2017 #

Note
slept:8.5

strength (balance) 8:00 [1]

strength (core) 2:00 [1]

running ("trail") 33:54 intensity: (24 @1) + (1:49 @2) + (12:01 @3) + (19:12 @4) + (28 @5) 3.13 mi (10:50 / mi) +40m 10:25 / mi
ahr:145 max:165 shoes: Salomon Speedcross 4 bluejay

Thursday Dec 21, 2017 #

Note
slept:8.5

strength (balance) 4:00 [1]

running (road) 34:39 intensity: (7 @1) + (41 @2) + (4:38 @3) + (29:13 @4) 3.43 mi (10:06 / mi) +27m 9:52 / mi
ahr:151 max:162 shoes: K-Swiss Keahou 2 #2

Wednesday Dec 20, 2017 #

Note
slept:7.5

strength (balance) 8:00 [1]

rollerskiing 1:35:00 intensity: (3:50 @1) + (9:31 @2) + (47:32 @3) + (34:07 @4) 18.54 km (5:07 / km) +48m 5:03 / km
ahr:138 max:159 shoes: Niflheim S600 / Rossi X9

12 AM

Note

Tuesday Dec 19, 2017 #

Note
slept:3.5

Monday Dec 18, 2017 #

Note
slept:6.0

Sunday Dec 17, 2017 #

Event: EMPO Lapland Lake ski-o
 

Note
slept:3.5

10 AM

xc skiing - skate warm up/down 15:29 intensity: (35 @1) + (1:24 @2) + (1:52 @3) + (11:38 @4) 2.78 km (5:34 / km) +141m 4:27 / km
ahr:147 max:160 shoes: Rossi Max / Fischer RCS Carb

11 AM

ski orienteering race 1:17:16 intensity: (20 @2) + (2:46 @3) + (51:00 @4) + (23:10 @5) *** 10.94 km (7:04 / km) +175m 6:32 / km
ahr:159 max:174 spiked:17/18c shoes: Rossi Max / Fischer RCS Carb

12 PM

xc skiing - skate 23:00 intensity: (8:53 @3) + (14:07 @4) 4.13 km (5:34 / km) +44m 5:18 / km
ahr:147 max:163 shoes: Fischer CRS / Fischer RCS Carb


Red - Splits

Saturday Dec 16, 2017 #

Note
slept:5.0

Friday Dec 15, 2017 #

Note
slept:1.0

xc skiing - skate 1:30:00 intensity: (6:14 @1) + (13:39 @2) + (27:12 @3) + (41:10 @4) + (1:45 @5) 14.75 km (6:06 / km) +140m 5:49 / km
ahr:130 max:168 shoes: Rossi Max / Fischer RCS Carb

Thursday Dec 14, 2017 #

Note
slept:5.0

xc skiing - skate 1:16:00 intensity: (7:09 @2) + (12:45 @3) + (46:06 @4) + (10:00 @5) 13.25 km (5:44 / km) +172m 5:23 / km
ahr:141 max:175 shoes: Rossi Max / Fischer RCS Carb

Wednesday Dec 13, 2017 #

Note
slept:4.5

xc skiing - skate 1:19:00 intensity: (6:11 @2) + (17:17 @3) + (49:32 @4) + (6:00 @5) 12.93 km (6:07 / km) +123m 5:50 / km
ahr:145 max:170 shoes: Rossi Max / Fischer RCS Carb

Tuesday Dec 12, 2017 #

Note
slept:8.0

Monday Dec 11, 2017 #

Note
slept:1.0

Sunday Dec 10, 2017 #

Note
slept:5.0

Saturday Dec 9, 2017 #

Note
slept:3.0

biathlon (shooting) 2:30:00 [0]

Friday Dec 8, 2017 #

Note
slept:3.0

Thursday Dec 7, 2017 #

Note
slept:5.0

Wednesday Dec 6, 2017 #

Note
slept:1.0

Tuesday Dec 5, 2017 #

Note
slept:5.0

Monday Dec 4, 2017 #

Note
slept:4.0

Sunday Dec 3, 2017 #

Event: ROC - Mendon Ponds Park - AGM & Event
 

Note
slept:8.0

2 PM

orienteering race 26:18 intensity: (21 @0) + (5 @1) + (8 @2) + (3:14 @3) + (21:01 @4) + (1:29 @5) *** 3.02 km (8:43 / km) +16m 8:30 / km
ahr:152 max:167 spiked:10/10c shoes: Salomon Speedcross 4 bluejay

3 PM

rollerskiing 5:00 [1]

4 PM

orienteering (flag pickup) 18:47 intensity: (7 @1) + (5:17 @2) + (11:04 @3) + (2:19 @4) *** 1.68 km (11:10 / km) +67m 9:18 / km
ahr:133 max:151 spiked:5/5c shoes: Salomon Speedcross 4 bluejay

Saturday Dec 2, 2017 #

Event: Two Rivers Adventure Race
 

Note
slept:5.5

strength (balance) 3:30 [1]

Friday Dec 1, 2017 #

Note
slept:4.0

strength (balance) 7:00 [1]

kayaking 2:01:00 [1] 7.78 mi (3.9 mph)
shoes: QCC 600X

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