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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Dec 14, 2014:

activity # timemileskm+mload
  xc skiing - skate4 6:44:12 39.48(10:14) 63.54(6:22) 10971078.1
  running3 1:43:04 11.31(9:07) 18.19(5:40) 122356.0
  rollerskiing2 1:16:18 8.26(9:14) 13.3(5:44) 109217.5
  strength7 55:1755.3
  armchair orienteering1 45:00
  snowshoe running1 26:26 1.56(16:56) 2.51(10:32) 5102.8
  snowshoeing1 21:04 0.85(24:47) 1.37(15:24)62.1
  Total9 12:11:21 61.46 98.9 13331871.9
  [1-5]9 11:26:05
averages - sleep:6.2

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MoTuWeThFrSaSu

Sunday Dec 14, 2014 #

Note
slept:6.75

strength (balance) 2:00 [1]

xc skiing - skate 2:38:00 intensity: (30:51 @1) + (42:57 @2) + (1:06:15 @3) + (17:57 @4) 20.41 km (7:44 / km) +451m 6:58 / km
ahr:118 max:156 shoes: Fischer CRS / Fischer RCS Carb

Saturday Dec 13, 2014 #

Note
slept:8.75

strength (balance) 2:00 [1]

xc skiing - skate 1:24:00 intensity: (10:29 @1) + (15:15 @2) + (47:26 @3) + (10:50 @4) 13.9 km (6:03 / km) +312m 5:26 / km
ahr:113 max:155 shoes: Rossi Max / Fischer RCS Carb

Friday Dec 12, 2014 #

Note
slept:2.0

strength (balance) 2:00 [1]

xc skiing - skate 1:32:00 intensity: (11:29 @1) + (18:39 @2) + (50:59 @3) + (10:53 @4) 17.08 km (5:23 / km) +205m 5:05 / km
ahr:125 max:161 shoes: Fischer CRS / Fischer RCS Carb

Thursday Dec 11, 2014 #

Note
slept:6.0

strength (balance) 1:00 [1]

9 AM

running 4:00 intensity: (8 @0) + (33 @1) + (25 @2) + (27 @3) + (37 @4) + (1:50 @5) 0.4 mi (10:00 / mi)
ahr:149 max:181 shoes: Salomon XT Hornet black

snowshoeing 21:04 intensity: (1:07 @2) + (19:57 @3) 0.85 mi (24:47 / mi)
ahr:132 max:144 shoes: Atlas Run

snowshoe running 26:26 intensity: (15 @1) + (29 @2) + (1:10 @3) + (24:32 @4) 1.56 mi (16:56 / mi) +5m 16:46 / mi
ahr:150 max:157 shoes: Atlas Run

running 3:43 intensity: (12 @2) + (25 @3) + (3:06 @4) 0.38 mi (9:46 / mi) +46m 7:06 / mi
ahr:148 max:157 shoes: Salomon XT Hornet black

6 PM

xc skiing - skate 9:12 intensity: (12 @1) + (44 @2) + (7:51 @3) + (25 @4) 1.39 km (6:36 / km) +1m 6:35 / km
ahr:136 max:148 shoes: Rossignol Max skate / Rossi X9

xc skiing - skate 1:01:00 intensity: (11 @1) + (10:02 @2) + (31:19 @3) + (19:28 @4) 10.76 km (5:40 / km) +128m 5:21 / km
ahr:129 max:156 shoes: Rossignol Max skate / Rossi X9

Wednesday Dec 10, 2014 #

Note
slept:7.75 (rest day)

strength (balance) 6:00 [1]

Tuesday Dec 9, 2014 #

Note
slept:5.5

strength (balance) 5:00 [1]

rollerskiing (DP) 1:07:24 intensity: (35 @1) + (13:43 @2) + (47:48 @3) + (5:18 @4) 11.95 km (5:38 / km) +107m 5:24 / km
ahr:133 max:152 shoes: Niflheim S600 / Rossi X9

running intervals (road) 1:03:58 intensity: (6 @0) + (11 @1) + (27 @2) + (37:24 @3) + (16:29 @4) + (9:21 @5) 7.1 mi (9:01 / mi) +49m 8:49 / mi
ahr:147 max:169 shoes: K-Swiss Keahou 2 #2

Monday Dec 8, 2014 #

Note
slept:6.75

strength (balance) 6:00 [1]

rollerskiing (with map) 8:54 intensity: (12 @1) + (1:23 @2) + (7:19 @3) 1.34 km (6:37 / km) +2m 6:34 / km
ahr:132 max:141 shoes: Niflheim S600 / Rossi X9

running (road) 31:23 intensity: (2 @0) + (13 @1) + (24 @2) + (22:21 @3) + (8:23 @4) 3.42 mi (9:10 / mi) +27m 8:57 / mi
ahr:142 max:150 shoes: Puma Ventis (yellow)

strength (plank) 1:17 [1]
ahr:94 max:104

strength (core) 30:00 [1]
ahr:87 max:108

armchair orienteering (Catching Features) 45:00 [0] ***

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