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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Nov 11, 2012:

activity # timemileskm+mload
  orienteering1 4:24:51 16.55(16:00) 26.63(9:57) 32425 /28c89%961.9
  running4 2:07:27 13.75(9:16) 22.12(5:46) 117407.3
  strength3 23:0534.9
  xc ski dryland training1 17:18 1.09(15:52) 1.75(9:52) 17553.7
  Total5 7:12:41 31.38 50.51 61625 /28c89%1457.8
  [1-5]5 7:09:56
averages - sleep:5

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MoTuWeThFrSaSu

Sunday Nov 11, 2012 #

Event: 2012 Salomon Raid the Hammer
 
9 AM

orienteering race 4:24:51 intensity: (15 @0) + (11 @1) + (7:56 @2) + (1:43:56 @3) + (2:08:43 @4) + (23:50 @5) *** 26.63 km (9:57 / km) +324m 9:23 / km
ahr:148 max:196 spiked:25/28c slept:8.0 shoes: Salomon XA Pro 3D Ultra 2 turq

9 PM

Note

Saturday Nov 10, 2012 #

Note
slept:8.0 (rest day)

Note

Friday Nov 9, 2012 #

running (road) 31:40 intensity: (59 @0) + (17 @1) + (3:42 @2) + (25:39 @3) + (1:03 @4) 3.4 mi (9:19 / mi) +13m 9:13 / mi
ahr:134 max:157 slept:6.0 shoes: Puma Ventis (shiny)

Thursday Nov 8, 2012 #

Note
slept:3.5

Wednesday Nov 7, 2012 #

Note
slept:0.5

6 PM

running warm up/down 14:41 intensity: (10 @0) + (10 @1) + (57 @2) + (9:42 @3) + (3:42 @4) 1.41 mi (10:25 / mi) +42m 9:32 / mi
ahr:140 max:162 shoes: Mizuno Wave Ascend 4

strength 9:05 intensity: (31 @0) + (1:04 @1) + (3:06 @2) + (3:59 @3) + (25 @4)
ahr:125 max:163 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 17:18 intensity: (10 @0) + (41 @1) + (3:21 @2) + (6:05 @3) + (7:01 @4) 1.09 mi (15:52 / mi) +175m 10:35 / mi
ahr:138 max:161 shoes: Mizuno Wave Ascend 4

running warm up/down 19:18 intensity: (8 @0) + (7 @1) + (7:37 @2) + (10:06 @3) + (1:20 @4) 1.69 mi (11:25 / mi) +22m 10:59 / mi
ahr:130 max:154 shoes: Mizuno Wave Ascend 4

Tuesday Nov 6, 2012 #

running (road) 31:46 intensity: (20 @0) + (6 @1) + (20 @2) + (2:25 @3) + (24:47 @4) + (3:48 @5) 3.84 mi (8:16 / mi) +27m 8:06 / mi
ahr:156 max:182 slept:8.5 shoes: Puma Ventis (shiny)

strength 4:00 [1]

Monday Nov 5, 2012 #

running (road) 30:02 intensity: (12 @0) + (30 @1) + (12 @2) + (22:03 @3) + (7:05 @4) 3.41 mi (8:48 / mi) +13m 8:42 / mi
ahr:141 max:162 slept:0.5 shoes: Puma Ventis (shiny)

strength 10:00 [1]

Note

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