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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Nov 3, 2013:

activity # timemileskm+mload
  running4 3:32:20 23.02(9:13) 37.04(5:44) 154686.9
  rollerskiing1 2:34:29 15.77(9:48) 25.38(6:05) 2407.9
  orienteering1 1:45:41 6.66(15:53) 10.71(9:52) 10015 /16c93%332.6
  xc ski dryland training1 51:29 2.94(17:31) 4.73(10:53) 148140.1
  strength7 10:0010.0
  Total9 8:53:59 48.38 77.87 40415 /16c93%1577.5
  [1-5]9 8:49:43
averages - sleep:5.6

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MoTuWeThFrSaSu

Sunday Nov 3, 2013 #

Note
slept:8.5

strength (balance) 1:00 [1]

running ("trail") 1:01:11 intensity: (1 @0) + (36 @1) + (2:07 @2) + (53:08 @3) + (5:19 @4) 6.7 mi (9:08 / mi) +49m 8:56 / mi
ahr:140 max:155 shoes: K-Swiss Keahou 2

Saturday Nov 2, 2013 #

Note
slept:8.5

strength (balance) 2:00 [1]

10 AM

rollerskiing 2:34:29 intensity: (1:09 @0) + (6:44 @1) + (41:02 @2) + (1:43:13 @3) + (2:21 @4) 15.77 mi (9:48 / mi) +2m 9:48 / mi
ahr:130 max:152 shoes: Niflheim S600 / Rossi X9

2 PM

orienteering 1:45:41 intensity: (26 @0) + (1:49 @1) + (16:33 @2) + (49:51 @3) + (37:02 @4) *** 10.71 km (9:52 / km) +100m 9:26 / km
ahr:139 max:163 spiked:15/16c shoes: Salomon Speedcross 3 greentea

Friday Nov 1, 2013 #

Note

Note
slept:4.5

strength (balance) 2:00 [1]

running ("trail"/road) 1:00:31 intensity: (17 @0) + (10 @1) + (1:39 @2) + (39:24 @3) + (18:23 @4) + (38 @5) 6.36 mi (9:31 / mi) +51m 9:17 / mi
ahr:143 max:177 shoes: Puma Ventis (purple)

Thursday Oct 31, 2013 #

Note
slept:5.5 (rest day)

strength (balance) 1:00 [1]

Wednesday Oct 30, 2013 #

Note
slept:5.0

strength (balance) 2:00 [1]

xc ski dryland training warm up/down (running) 14:19 intensity: (10 @0) + (15 @1) + (1:02 @2) + (6:48 @3) + (6:04 @4) 1.38 mi (10:22 / mi) +43m 9:27 / mi
ahr:141 max:157 shoes: Mizuno Wave Ascend 4

xc ski dryland training (strength) 11:21 intensity: (1:37 @0) + (2:57 @1) + (2:29 @2) + (2:50 @3) + (1:28 @4) 0.14 mi (1:21:11 / mi) +1m 1:19:25 / mi
ahr:118 max:151 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 11:56 intensity: (5 @0) + (32 @1) + (2:21 @2) + (2:47 @3) + (5:52 @4) + (19 @5) 0.78 mi (15:18 / mi) +75m 11:47 / mi
ahr:141 max:166 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 7:30 intensity: (24 @1) + (2:46 @2) + (4:20 @3) 0.24 mi (31:16 / mi) +27m 23:10 / mi
ahr:127 max:139 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 2:12 intensity: (7 @0) + (29 @1) + (44 @2) + (52 @3) 0.07 mi (31:20 / mi)
ahr:118 max:136 shoes: Mizuno Wave Ascend 4

xc ski dryland training warm up/down (running) 4:11 intensity: (8 @0) + (17 @1) + (2:51 @2) + (55 @3) 0.33 mi (12:41 / mi) +2m 12:27 / mi
ahr:120 max:133 shoes: Mizuno Wave Ascend 4

Tuesday Oct 29, 2013 #

Note
slept:1.5

strength (balance) 1:00 [1]

running (road) 1:00:08 intensity: (4 @0) + (17 @1) + (1:45 @2) + (39:22 @3) + (18:08 @4) + (32 @5) 6.56 mi (9:10 / mi) +40m 9:00 / mi
ahr:142 max:177 (injured) shoes: K-Swiss Keahou 2

Monday Oct 28, 2013 #

Note
slept:6.0

strength (balance) 1:00 [1]

running 30:30 intensity: (12 @0) + (12 @1) + (2:07 @2) + (10:25 @3) + (17:34 @4) 3.4 mi (8:58 / mi) +14m 8:51 / mi
ahr:144 max:158 shoes: K-Swiss Keahou 2

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