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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  rogaining2 23:00:22 49.93(27:39) 80.35(17:11) 176124 /29c82%4141.1
  kayaking6 22:50:54 69.59(3.0/h) 111.99(4.9/h)1104.3
  mountain biking6 10:17:56 67.95(6.6/h) 109.35(10.6/h) 16391572.4
  adventure racing1 7:43:17 19.78(2.6/h) 31.84(4.1/h) 18214c1009.1
  hiking1 4:52:00 6.0(48:40) 9.66(30:14) 469310.0
  walking6 4:04:15 14.84 23.88 293244.3
  orienteering2 2:29:01 11.89(12:32) 19.13(7:47) 10157 /60c95%546.8
  rollerskiing2 2:20:00 19.59(7:09) 31.53(4:26) 60445.0
  running3 2:10:14 12.41(10:30) 19.97(6:31) 82415.3
  canoeing1 1:40:02 6.08(3.6/h) 9.78(5.9/h)176.0
  strength4 1:38:00196.0
  Total31 83:06:01 278.06 447.49 458781 /103c78%10160.3
  [1-5]31 78:05:23
averages - sleep:7.4

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Wednesday Jul 31, 2019 #

Note
slept:8.25

rollerskiing 1:11:00 intensity: (11:59 @2) + (26:33 @3) + (31:56 @4) + (32 @5) 15.97 km (4:27 / km) +25m 4:25 / km
ahr:121 max:166 shoes: Niflheim S600 / Rossi X9 2

Tuesday Jul 30, 2019 #

Note
slept:6.75

running (with dog) 44:23 intensity: (19 @0) + (1 @1) + (15 @2) + (11:52 @3) + (26:28 @4) + (5:28 @5) 4.1 mi (10:50 / mi) +17m 10:41 / mi
ahr:153 max:177 shoes: K-Swiss Keahou 2 #2

strength 27:00 [2]

Monday Jul 29, 2019 #

Note
slept:9.75

Sunday Jul 28, 2019 #

Note
slept:9.0

mountain biking (mostly singletrack) 1:51:00 intensity: (15:19 @1) + (40:21 @2) + (45:56 @3) + (9:24 @4) 10.74 mi (5.8 mph) +283m
ahr:119 max:158 shoes: Trek X-Cal / Giro Reva

Saturday Jul 27, 2019 #

Note
slept:4.5

kayaking 2:29:11 [1] 8.8 mi (3.5 mph)
ahr:86 max:101 shoes: QCC 600X

kayaking 3:15:46 intensity: (3:05:12 @1) + (7:18 @2) + (3:16 @3) 11.27 mi (3.5 mph)
ahr:92 max:139

Friday Jul 26, 2019 #

Event: 2019 Canadian Orienteering Championships
 

Note
slept:9.0

strength 29:00 [2]

running ("trail") 42:18 intensity: (40 @0) + (12 @1) + (8:44 @2) + (29:22 @3) + (3:20 @4) 4.17 mi (10:09 / mi) +32m 9:54 / mi
ahr:134 max:154 shoes: K-Swiss Keahou 2 #2

Thursday Jul 25, 2019 #

Note
slept:7.25

kayaking 1:06:32 intensity: (1:06:25 @1) + (7 @2) 4.41 mi (4.0 mph)
ahr:92 max:112 shoes: QCC 600X

kayaking (rolling etc) 1:52:22 intensity: (1:37:59 @0) + (14:23 @1) 0.75 mi (0.4 mph)
ahr:76 max:107 shoes: QCC 600X

kayaking 59:58 [1] 4.34 mi (4.3 mph)
ahr:86 max:94 shoes: QCC 600X

Wednesday Jul 24, 2019 #

Note
slept:8.0

mountain biking (mostly singletrack) 1:32:00 [3] 7.78 mi (5.1 mph) +221m
ahr:130 max:155 shoes: Trek X-Cal / Giro Reva

mountain biking (mostly singletrack) 40:00 [3] 3.79 mi (5.7 mph) +37m
ahr:130 max:155

Tuesday Jul 23, 2019 #

Event: ROC - RIT - Sprints
 

Note
slept:7.75

orienteering race 16:14 intensity: (9 @0) + (10 @1) + (24 @2) + (1:22 @3) + (13:35 @4) + (34 @5) *** 2.58 km (6:17 / km) +1m 6:16 / km
ahr:152 max:167 spiked:10/10c shoes: Salomon Speedcross 3 orange

orienteering race 15:15 intensity: (1:18 @1) + (4:11 @2) + (5:39 @3) + (4:07 @4) *** 2.54 km (6:01 / km)
ahr:131 max:156 spiked:11/11c shoes: Salomon Speedcross 3 orange

orienteering race 17:59 intensity: (4 @1) + (16 @2) + (46 @3) + (16:30 @4) + (23 @5) *** 2.88 km (6:15 / km) +11m 6:08 / km
ahr:156 max:166 spiked:8/10c shoes: Salomon Speedcross 3 orange

orienteering (with dog) 15:08 intensity: (5 @1) + (17 @2) + (26 @3) + (12:44 @4) + (1:36 @5) *** 2.46 km (6:10 / km) +1m 6:09 / km
ahr:157 max:173 shoes: Salomon Speedcross 3 orange

orienteering (flag pickup) 14:53 intensity: (3 @1) + (57 @2) + (9:23 @3) + (4:30 @4) *** 1.93 km (7:42 / km) +11m 7:29 / km
ahr:141 max:152 shoes: Salomon Speedcross 3 orange


A: 50-50 - Splits

B: Maze - Splits

C: Scrambler - Splits

Monday Jul 22, 2019 #

Note
slept:9.0

strength 20:00 [2]

Sunday Jul 21, 2019 #

Note
slept:8.0

kayaking 3:07:00 [1] 13.08 mi (4.2 mph)
ahr:81 max:94 shoes: QCC 600X

Saturday Jul 20, 2019 #

Event: RockstAR Adventure Race
 
Event: Ottawa O-Fest
 

Note
slept:6.75

adventure racing race 7:43:17 intensity: (5:09 @0) + (1:05:07 @1) + (4:00:51 @2) + (2:26:22 @3) + (5:48 @4) *** 31.84 km (4.1 kph) +182m
ahr:121 max:153 14c

Friday Jul 19, 2019 #

Note
slept:7.5

Thursday Jul 18, 2019 #

Note
slept:8.25

kayaking 1:09:39 [1] 4.36 mi (3.8 mph)
ahr:98 max:109 shoes: QCC 600X

kayaking (rolling etc) 2:05:08 intensity: (1:55:14 @0) + (9:25 @1) + (29 @2) 0.48 mi (0.2 mph)
ahr:70 max:120 shoes: QCC 600X

kayaking 1:04:22 [1] 4.36 mi (4.1 mph)
ahr:86 max:106 shoes: QCC 600X

Wednesday Jul 17, 2019 #

Note
slept:10.0

rollerskiing 1:09:00 intensity: (2:05 @1) + (11:11 @2) + (36:22 @3) + (19:22 @4) 15.56 km (4:26 / km) +35m 4:23 / km
ahr:128 max:158 shoes: Niflheim S600 / Rossi X9 2

Tuesday Jul 16, 2019 #

Note
slept:6.0

strength 22:00 [2]

mountain biking ("trail") 1:00:42 intensity: (2:49 @0) + (24:47 @1) + (31:57 @2) + (1:09 @3) 11.17 mi (11.0 mph) +67m
ahr:109 max:134 shoes: Trek X-Cal / Giro Reva

Monday Jul 15, 2019 #

Note
slept:9.25

kayaking 2:16:00 [1] 8.71 mi (3.8 mph)
ahr:81 max:99 shoes: QCC 600X

Sunday Jul 14, 2019 #

Note
slept:0.0

12 AM

rogaining race 11:00:22 [3] *** 33.33 km (19:49 / km) +768m 17:46 / km
spiked:9/12c shoes: Salomon XA Pro 3D Ultra 2 grn

Saturday Jul 13, 2019 #

Event: CNYO rogaine
 

Note
slept:6.5

12 PM

rogaining race 12:00:00 [3] *** 47.02 km (15:19 / km) +993m 13:51 / km
spiked:15/17c shoes: Salomon XA Pro 3D Ultra 2 grn

Friday Jul 12, 2019 #

Note
slept:7.5

Thursday Jul 11, 2019 #

Note
slept:5.0

11 AM

mountain biking (mostly singletrack) 53:34 intensity: (2 @0) + (1:19 @1) + (18:17 @2) + (21:57 @3) + (11:59 @4) 4.58 mi (5.1 mph) +132m
ahr:133 max:161 shoes: Trek X-Cal / Giro Reva

12 PM

canoeing 1:40:02 intensity: (7:00 @0) + (14:15 @1) + (1:14:35 @2) + (4:12 @3) 6.08 mi (3.6 mph)
ahr:115 max:131

3 PM

mountain biking (bit of everything) 2:34:40 intensity: (24 @0) + (32:56 @1) + (41:27 @2) + (53:53 @3) + (26:00 @4) 20.8 mi (8.1 mph) +585m
ahr:127 max:163 shoes: Trek X-Cal / Giro Reva

Wednesday Jul 10, 2019 #

Note
slept:7.5

kayaking 1:04:47 intensity: (1:02:22 @1) + (2:25 @2) 4.38 mi (4.1 mph)
ahr:104 max:114 shoes: QCC 600X

kayaking (rolling etc) 1:20:35 intensity: (1:10:39 @0) + (9:33 @1) + (23 @2) 0.37 mi (0.3 mph)
ahr:77 max:113 shoes: QCC 600X

kayaking 59:34 [1] 4.28 mi (4.3 mph)
ahr:95 max:107 shoes: QCC 600X

Tuesday Jul 9, 2019 #

Event: ROC - Highland Park - Score-O
 

Note
slept:6.5

orienteering race 44:01 intensity: (6 @1) + (16 @2) + (7:54 @3) + (29:32 @4) + (6:13 @5) *** 4.53 km (9:43 / km) +45m 9:16 / km
ahr:155 max:172 spiked:28/29c shoes: Salomon Speedcross 3 orange

orienteering (flag pickup) 25:31 intensity: (1:17 @2) + (11:20 @3) + (12:54 @4) *** 2.21 km (11:32 / km) +32m 10:46 / km
ahr:145 max:163 shoes: Salomon Speedcross 3 orange

Monday Jul 8, 2019 #

Note
slept:7.0

mountain biking 1:46:00 intensity: (19:20 @1) + (28:26 @2) + (29:27 @3) + (28:47 @4) 9.09 mi (5.1 mph) +314m
ahr:110 max:162 shoes: Trek X-Cal / Giro Reva

Sunday Jul 7, 2019 #

Note
slept:9.0

running ("trail") 43:33 intensity: (14 @0) + (29 @1) + (5:39 @2) + (33:41 @3) + (3:30 @4) 4.14 mi (10:31 / mi) +33m 10:16 / mi
ahr:136 max:152 shoes: K-Swiss Keahou 2 #2

Saturday Jul 6, 2019 #

Note
slept:7.0

Friday Jul 5, 2019 #

Note
slept:9.0

6 PM

walking 26:00 [1] 2.56 mi (10:09 / mi) +2m 10:08 / mi
shoes: Merrell Reflex II #3

Thursday Jul 4, 2019 #

Note
slept:7.5

11 AM

walking 10:00 [1]
shoes: Merrell Reflex II #3

Wednesday Jul 3, 2019 #

Note
slept:5.5

10 AM

hiking 4:52:00 intensity: (4:46:00 @1) + (6:00 @4) 6.0 mi (48:40 / mi) +469m 39:10 / mi
shoes: Merrell Reflex II (gray)

Tuesday Jul 2, 2019 #

Note
slept:7.5

11 AM

walking 40:00 [1] 3.98 mi (10:03 / mi) +12m 9:57 / mi
shoes: Merrell Reflex II #3

7 PM

walking 16:00 [1] 1.6 mi (10:00 / mi) +2m 9:58 / mi
shoes: Merrell Reflex II #3

Monday Jul 1, 2019 #

Note
slept:8.0

9 AM

walking 2:22:15 [1] 6.7 mi (21:14 / mi) +277m 18:49 / mi
shoes: Merrell Reflex II #3

3 PM

walking 10:00 [1]
shoes: Merrell Reflex II #3

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