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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Sep 28, 2014:

activity # timemileskm+mload
  orienteering1 5:45:04 15.99(21:34) 25.74(13:24) 112024 /27c88%1088.8
  rollerskiing2 2:38:45 18.29(8:41) 29.43(5:24) 202484.3
  kayaking1 2:02:29 8.91 14.34112.2
  strength4 1:01:0061.0
  running1 43:01 4.78(9:00) 7.69(5:35) 27142.6
  trail running1 27:35 2.37(11:38) 3.81(7:14) 14269.2
  xc ski dryland training1 18:39 1.14(16:21) 1.84(10:09) 12848.3
  Total7 12:56:33 51.48 82.85 161924 /27c88%2006.4
  [1-5]7 12:44:53
averages - sleep:6.6

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MoTuWeThFrSaSu

Sunday Sep 28, 2014 #

Note
slept:9.0

strength (balance)

kayaking 1:57:29 intensity: (10:49 @0) + (1:46:09 @1) + (31 @2) 8.91 mi (4.6 mph)
ahr:86 max:115 shoes: QCC 600X

kayaking (rolling) 5:00 [1]
shoes: QCC 600X

Saturday Sep 27, 2014 #

Event: BFLO-Ellicottville Adventure Run (mini-rogaine)
 

Note
slept:6.0

orienteering race 5:45:04 intensity: (20 @0) + (1:07 @1) + (1:03:21 @2) + (2:40:07 @3) + (2:00:09 @4) *** 25.74 km (13:24 / km) +1120m 11:01 / km
ahr:140 max:164 spiked:24/27c shoes: Salomon Speedcross 3 scoreblue

Friday Sep 26, 2014 #

Note
slept:5.5

strength (balance) 5:00 [1]

strength (core) 30:00 [1]
ahr:88 max:116

Thursday Sep 25, 2014 #

Note
slept:9.0

strength (balance) 5:00 [1]

rollerskiing (DP) 1:20:47 intensity: (25 @1) + (12:58 @2) + (41:34 @3) + (25:34 @4) + (16 @5) 10.31 mi (7:50 / mi) +169m 7:27 / mi
ahr:139 max:166 shoes: Niflheim S600 / Rossi X9

Wednesday Sep 24, 2014 #

Note
slept:5.0

xc ski dryland training (bounding) 18:39 intensity: (6:35 @1) + (3:47 @2) + (1:45 @3) + (3:46 @4) + (2:46 @5) 1.14 mi (16:21 / mi) +128m 12:07 / mi
ahr:128 max:171 shoes: Mizuno Wave Ascend 4

trail running warm up/down 19:06 intensity: (19 @0) + (1:34 @1) + (5:48 @2) + (11:13 @3) + (12 @4) 1.69 mi (11:18 / mi) +48m 10:23 / mi
ahr:129 max:147 shoes: Mizuno Wave Ascend 4

trail running warm up/down 8:29 intensity: (8 @1) + (3:42 @2) + (4:31 @3) + (8 @4) 0.68 mi (12:29 / mi) +94m 8:44 / mi
ahr:131 max:146 shoes: Mizuno Wave Ascend 4

strength (core) 15:00 [1]
ahr:83 max:103

strength (balance) 1:00 [1]

Tuesday Sep 23, 2014 #

Note
slept:4.5

strength (balance) 5:00 [1]

rollerskiing (agility/DP) 1:17:58 intensity: (3 @0) + (44 @1) + (12:03 @2) + (55:41 @3) + (9:27 @4) 7.98 mi (9:46 / mi) +33m 9:39 / mi
ahr:136 max:155 shoes: Niflheim S600 / Rossi X9

Monday Sep 22, 2014 #

Note
slept:7.0

running tempo (road) 43:01 intensity: (9 @0) + (13 @1) + (1:54 @2) + (25:03 @3) + (15:07 @4) + (35 @5) 4.78 mi (9:00 / mi) +27m 8:51 / mi
ahr:144 max:165 shoes: Puma Ventis (yellow)

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