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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Dec 22, 2013:

activity # timemileskm+mload
  xc skiing - skate3 4:42:00 28.95(9:44) 46.59(6:03) 540906.5
  ski orienteering1 1:48:36 8.38(12:58) 13.48(8:03) 19815 /17c88%429.8
  running1 1:07:56 7.23(9:24) 11.64(5:50) 49251.8
  snowshoe running1 1:02:57 4.76(13:14) 7.66(8:13) 37227.4
  armchair orienteering1 21:00
  strength7 14:0014.0
  Total7 9:16:29 49.32 79.37 82415 /17c88%1829.6
  [1-5]7 8:54:53
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Dec 22, 2013 #

Note
slept:10.25

strength (balance) 2:00 [1]

running ("trail") 1:07:56 intensity: (36 @0) + (11 @1) + (40 @2) + (16:00 @3) + (50:06 @4) + (23 @5) 7.23 mi (9:24 / mi) +49m 9:12 / mi
ahr:146 max:168 shoes: Mizuno Wave Ascend 4

armchair orienteering (TempO game) 21:00 [0]

Saturday Dec 21, 2013 #

Note
slept:4.75

strength (balance) 2:00 [1]

ski orienteering race 1:48:36 intensity: (5 @1) + (49 @2) + (12:20 @3) + (1:25:47 @4) + (9:35 @5) *** 13.48 km (8:03 / km) +198m 7:30 / km
ahr:155 max:169 spiked:15/17c shoes: Rossignol Max skate / Rossi X9

Friday Dec 20, 2013 #

Note
slept:9.5 (rest day)

strength (balance) 2:00 [1]

Thursday Dec 19, 2013 #

Note
slept:8.5

strength (balance) 2:00 [1]

xc skiing - skate 1:56:00 intensity: (7:22 @1) + (12:49 @2) + (43:27 @3) + (52:22 @4) 18.26 km (6:21 / km) +226m 5:59 / km
ahr:133 max:163 shoes: Rossignol Max skate / Rossi X9

Wednesday Dec 18, 2013 #

Note
slept:7.0

strength (balance) 2:00 [1]

xc skiing - skate 1:39:00 intensity: (2:19 @1) + (16:58 @2) + (43:17 @3) + (36:26 @4) 18.16 km (5:27 / km) +250m 5:06 / km
ahr:137 max:163 shoes: Rossignol Max skate / Rossi X9

Tuesday Dec 17, 2013 #

Note
slept:5.75

strength (balance) 2:00 [1]

snowshoe running 1:02:57 intensity: (6 @1) + (1:00 @2) + (22:03 @3) + (39:48 @4) 4.76 mi (13:14 / mi) +37m 12:55 / mi
ahr:148 max:164 shoes: Atlas Run

Monday Dec 16, 2013 #

Note
slept:5.0

strength (balance) 2:00 [1]

xc skiing - skate 1:07:00 intensity: (44 @1) + (11:21 @2) + (21:12 @3) + (33:43 @4) 10.18 km (6:35 / km) +64m 6:23 / km
ahr:133 max:161 shoes: Rossignol Max skate / Rossi X9

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