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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Oct 31, 2018:

activity # timemileskm+mload
  rollerskiing7 10:43:23 82.76(7:46) 133.19(4:50) 3172060.1
  orienteering8 9:46:20 29.13(20:08) 46.87(12:31) 987105 /120c87%1856.6
  mountain biking2 2:53:41 21.36(7.4/h) 34.38(11.9/h) 449458.5
  running7 2:51:16 16.67(10:16) 26.83(6:23) 232546.0
  kayaking1 1:47:00 6.62(3.7/h) 10.65(6.0/h)107.0
  strength4 8:008.0
  Total26 28:09:40 156.54 251.93 1985105 /120c87%5036.3
  [1-5]26 28:05:56
averages - sleep:6.4

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Wednesday Oct 31, 2018 #

Note
slept:3.25

running ("trail") 31:49 intensity: (1:06 @0) + (1:33 @1) + (3:00 @2) + (17:37 @3) + (8:26 @4) + (7 @5) 3.13 mi (10:10 / mi) +39m 9:47 / mi
ahr:138 max:165 shoes: Salomon Speedcross 3 scoreblue

Tuesday Oct 30, 2018 #

Note
slept:7.0

rollerskiing 1:46:00 intensity: (1:19 @1) + (10:00 @2) + (45:48 @3) + (48:53 @4) 22.92 km (4:37 / km) +63m 4:34 / km
ahr:138 max:160 shoes: Niflheim S600 / Rossi X9 2

Monday Oct 29, 2018 #

Note
slept:5.0

strength (balance) 1:30 [1]

running ("trail") 31:03 intensity: (2 @0) + (20 @1) + (1:59 @2) + (14:17 @3) + (14:25 @4) 3.11 mi (9:59 / mi) +40m 9:36 / mi
ahr:144 max:161 shoes: Salomon Speedcross 3 scoreblue

Sunday Oct 28, 2018 #

Event: Harriman Orienteering Festival
 
Event: ROC - Genesee Country Museum
 

Note
slept:7.75

strength (balance) 3:00 [1]

12 PM

orienteering race 1:18:13 intensity: (18 @1) + (1:24 @2) + (44:45 @3) + (31:46 @4) *** 7.3 km (10:43 / km) +1m 10:43 / km
ahr:144 max:164 spiked:14/17c shoes: Salomon Speedcross 4 peacock

3 PM

orienteering (flag pickup) 23:58 intensity: (8 @0) + (58 @1) + (6:44 @2) + (14:35 @3) + (1:33 @4) *** 1.44 km (16:37 / km) +13m 15:54 / km
ahr:130 max:152 spiked:1/1c shoes: Salomon Speedcross 4 peacock

orienteering (flag pickup) 8:07 intensity: (59 @1) + (1:33 @2) + (3:18 @3) + (2:17 @4) *** 0.74 km (11:03 / km)
ahr:134 max:158 spiked:2/2c shoes: Salomon Speedcross 4 peacock


Advanced Long - Splits

Saturday Oct 27, 2018 #

Note
slept:11.0

strength (balance) 1:30 [1]

Friday Oct 26, 2018 #

Note
slept:2.5

rollerskiing 26:29 intensity: (1:16 @2) + (19:59 @3) + (5:14 @4) 5.98 km (4:26 / km) +15m 4:23 / km
ahr:126 max:157 shoes: Niflheim S600 / Rossi X9 2

rollerskiing 9:13 intensity: (6 @0) + (45 @1) + (3:02 @2) + (5:15 @3) + (5 @4) 1.71 km (5:23 / km) +7m 5:17 / km
ahr:129 max:146 shoes: Niflheim S600 / Rossi X9 2

rollerskiing 55:15 intensity: (9:06 @1) + (10:58 @2) + (15:17 @3) + (19:54 @4) 8.94 km (6:11 / km) +13m 6:08 / km
ahr:133 max:161 shoes: Niflheim S600 / Rossi X9 2

Thursday Oct 25, 2018 #

Note
slept:6.0

kayaking 1:47:00 [1] 6.62 mi (3.7 mph)
ahr:83 max:103 shoes: QCC 600X

Wednesday Oct 24, 2018 #

Note
slept:5.5

running ("trail") 31:13 intensity: (38 @0) + (10 @1) + (11 @2) + (10:06 @3) + (8:04 @4) + (12:04 @5) 3.12 mi (10:00 / mi) +39m 9:38 / mi
ahr:155 max:181 shoes: Salomon Speedcross 3 scoreblue

Tuesday Oct 23, 2018 #

Note
slept:6.0

Monday Oct 22, 2018 #

Note
slept:5.5

strength (balance) 2:00 [1]

rollerskiing 1:46:12 intensity: (13 @0) + (1:17 @1) + (10:46 @2) + (37:03 @3) + (56:53 @4) 22.68 km (4:41 / km) +51m 4:38 / km
ahr:144 max:163 shoes: Niflheim S600 / Rossi X9 2

Sunday Oct 21, 2018 #

Note
slept:10.75

running ("trail") 31:24 intensity: (4 @0) + (1:05 @1) + (3:17 @2) + (19:18 @3) + (7:40 @4) 3.12 mi (10:04 / mi) +39m 9:41 / mi
ahr:138 max:155 shoes: Salomon Speedcross 4 bluejay

Saturday Oct 20, 2018 #

Event: BFLO - Hunters Creek Park
 
Event: Challenge the GATs Adventure Run / Rogaine
 

Note
slept:9.75

orienteering race 1:50:05 intensity: (15 @1) + (4:33 @2) + (50:16 @3) + (55:01 @4) *** 9.8 km (11:14 / km) +313m 9:41 / km
ahr:145 max:162 spiked:26/28c shoes: Salomon XT Hornet black

Friday Oct 19, 2018 #

Note
slept:5.0

Thursday Oct 18, 2018 #

Note
slept:4.0

rollerskiing 27:58 intensity: (12 @0) + (7 @1) + (2:55 @2) + (21:36 @3) + (3:08 @4) 6.0 km (4:40 / km) +14m 4:36 / km
ahr:136 max:151 shoes: Niflheim S600 / Rossi X9 2

rollerskiing 52:14 intensity: (52 @0) + (8:48 @1) + (9:16 @2) + (24:36 @3) + (8:42 @4) 9.32 km (5:36 / km) +11m 5:34 / km
ahr:130 max:155 shoes: Niflheim S600 / Rossi X9 2

rollerskiing 7:02 intensity: (4:53 @1) + (2:09 @2) 0.4 km (17:25 / km)
ahr:107 max:117 shoes: Niflheim S600 / Rossi X9 2

Wednesday Oct 17, 2018 #

Note
slept:5.75

Tuesday Oct 16, 2018 #

Note
slept:8.0

rollerskiing 1:47:00 intensity: (8:15 @2) + (42:54 @3) + (55:51 @4) 22.75 km (4:42 / km) +59m 4:39 / km
ahr:142 max:162 shoes: Niflheim S600 / Rossi X9 2

Monday Oct 15, 2018 #

Note
slept:4.75

Sunday Oct 14, 2018 #

Event: ROC - Alasa Farms
 

Note
slept:7.25

12 PM

orienteering race 1:41:41 intensity: (21 @1) + (24:02 @2) + (57:49 @3) + (19:09 @4) + (20 @5) *** 7.43 km (13:41 / km) +111m 12:44 / km
ahr:136 max:168 spiked:17/18c shoes: Salomon Speedcross 3 pink

3 PM

orienteering (flag pickup) 46:09 intensity: (15 @1) + (8:48 @2) + (30:12 @3) + (6:54 @4) *** 3.07 km (15:03 / km) +50m 13:55 / km
ahr:135 max:164 spiked:2/2c shoes: Salomon Speedcross 3 pink


Red - Splits

Saturday Oct 13, 2018 #

Event: EMPO - Plat-O Traverse
 

Note
slept:8.75

Friday Oct 12, 2018 #

Note
slept:6.0

Thursday Oct 11, 2018 #

Note
slept:4.0

rollerskiing 1:13:00 intensity: (1:47 @1) + (10:14 @2) + (54:53 @3) + (6:06 @4) 16.19 km (4:30 / km) +36m 4:28 / km
ahr:132 max:155 shoes: Niflheim S600 / Rossi X9 2

Wednesday Oct 10, 2018 #

Note
slept:3.5

mountain biking (singletrack) 1:49:00 intensity: (17:55 @1) + (29:15 @2) + (34:38 @3) + (27:12 @4) 9.14 mi (5.0 mph) +364m
ahr:127 max:161 shoes: Trek X-Cal / Giro Reva

Tuesday Oct 9, 2018 #

Note
slept:8.0

mountain biking ("trail") 1:04:41 intensity: (1:42 @1) + (21:58 @2) + (40:19 @3) + (42 @4) 12.22 mi (11.3 mph) +85m
ahr:128 max:149 (sick) shoes: Trek X-Cal / Giro Reva

Monday Oct 8, 2018 #

Note
slept:9.5

10 AM

running 5:48 intensity: (5 @0) + (36 @1) + (1:54 @2) + (3:13 @3) 0.81 km (7:08 / km) +2m 7:02 / km
ahr:125 max:138 shoes: Salomon Speedcross 3 orange

orienteering race 22:13 intensity: (12 @1) + (24 @2) + (2:36 @3) + (17:38 @4) + (1:23 @5) *** 3.37 km (6:36 / km) +28m 6:20 / km
ahr:152 max:169 spiked:15/15c (sick) shoes: Salomon Speedcross 3 orange


Course 5 - Splits

Sunday Oct 7, 2018 #

Note
slept:10.25

12 PM

orienteering race 1:57:10 intensity: (1 @0) + (20 @1) + (20:42 @2) + (1:01:34 @3) + (34:33 @4) *** 8.64 km (13:33 / km) +298m 11:34 / km
ahr:138 max:159 spiked:16/19c shoes: Inov-8 Oroc 340

7 PM

Note
(sick)


Long 7 - Splits

Saturday Oct 6, 2018 #

Event: BFLO - Camp Schoellkopf
 
Event: Python Rogaine - Cuyahoga Valley N P
 

Note
slept:8.25

2 PM

running warm up/down 6:50 intensity: (1 @0) + (17 @1) + (1:47 @2) + (4:45 @3) 0.85 km (8:03 / km) +25m 7:01 / km
ahr:129 max:138 shoes: Inov-8 Oroc 340

3 PM

orienteering race 1:18:44 intensity: (3 @0) + (19 @1) + (19:10 @2) + (38:02 @3) + (21:10 @4) *** 5.1 km (15:27 / km) +173m 13:12 / km
ahr:137 max:164 spiked:12/18c shoes: Inov-8 Oroc 340


Middle 7 - Splits

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs
 

Note
slept:6.5

Thursday Oct 4, 2018 #

Note
slept:4.5

running 33:09 intensity: (13 @0) + (36 @1) + (4:17 @2) + (26:41 @3) + (1:22 @4) 3.16 mi (10:29 / mi) +48m 10:01 / mi
ahr:133 max:151 shoes: Salomon Speedcross 3 scoreblue

Wednesday Oct 3, 2018 #

Note
slept:3.5

rollerskiing 1:13:00 intensity: (4:03 @2) + (10:57 @3) + (57:39 @4) + (21 @5) 16.3 km (4:29 / km) +48m 4:25 / km
ahr:147 max:165 shoes: Niflheim S600 / Rossi X9 2

Tuesday Oct 2, 2018 #

Note
slept:7.0

Monday Oct 1, 2018 #

Note
slept:4.0

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