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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Jan 4, 2015:

activity # timemileskm+mload
  ski orienteering6 5:00:43 33.58(8:57) 54.05(5:34) 159484 /99c84%1028.1
  xc skiing - skate7 4:13:05 34.2(7:24) 55.03(4:36) 818745.4
  rollerskiing1 1:24:20 8.38(10:04) 13.49(6:15) 356281.8
  trail running1 45:18 2.96(15:18) 4.76(9:31) 111136.3
  strength3 18:0018.0
  Total12 11:41:26 79.12 127.34 287984 /99c84%2209.6
  [1-5]12 11:36:21
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Jan 4, 2015 #

Note
slept:8.75

xc skiing - skate warm up/down 26:07 intensity: (1:32 @0) + (2:05 @1) + (15:24 @2) + (7:06 @3) 5.52 km (4:44 / km) +48m 4:32 / km
ahr:120 max:137 shoes: Rossi Max / Fischer RCS Carb

ski orienteering race 10:15 intensity: (8 @0) + (12 @1) + (11 @2) + (4:39 @3) + (5:05 @4) *** 1.27 km (8:02 / km) +67m 6:22 / km
ahr:143 max:159 spiked:7/10c shoes: Rossi Max / Fischer RCS Carb

xc skiing - skate 1:52 intensity: (7 @0) + (7 @1) + (14 @2) + (1:22 @3) + (2 @4) 0.2 km (9:31 / km) +38m 4:50 / km
ahr:132 max:146 shoes: Rossi Max / Fischer RCS Carb

ski orienteering 8:06 intensity: (1:00 @2) + (4:19 @3) + (2:47 @4) *** 1.3 km (6:15 / km) +38m 5:27 / km
ahr:140 max:156 spiked:7/10c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 4:25 intensity: (5 @0) + (8 @1) + (9 @2) + (1:01 @3) + (3:02 @4) *** 0.79 km (5:37 / km) +34m 4:37 / km
ahr:145 max:155 spiked:3/4c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 3:09 intensity: (2 @1) + (10 @2) + (15 @3) + (2:42 @4) *** 0.56 km (5:36 / km) +92m 3:05 / km
ahr:150 max:161 spiked:4/4c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 2:53 intensity: (6 @1) + (12 @2) + (21 @3) + (2:14 @4) *** 0.48 km (6:03 / km) +99m 2:58 / km
ahr:147 max:159 spiked:1/3c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 3:28 intensity: (8 @1) + (12 @2) + (26 @3) + (2:42 @4) *** 0.57 km (6:02 / km) +30m 4:47 / km
ahr:147 max:156 spiked:3/4c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 3:02 intensity: (2 @0) + (8 @1) + (10 @2) + (28 @3) + (2:14 @4) *** 0.56 km (5:28 / km) +32m 4:15 / km
ahr:145 max:158 spiked:4/4c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 3:55 intensity: (5 @1) + (9 @2) + (17 @3) + (3:24 @4) *** 0.8 km (4:54 / km) +96m 3:04 / km
ahr:151 max:160 spiked:4/4c shoes: Rossi Max / Fischer RCS Carb

xc skiing - skate 9:44 intensity: (4 @0) + (11 @1) + (29 @2) + (5:50 @3) + (3:10 @4) 1.77 km (5:30 / km) +69m 4:36 / km
ahr:141 max:154 shoes: Rossi Max / Fischer RCS Carb

Saturday Jan 3, 2015 #

Note
slept:9.0

10 AM

xc skiing - skate warm up/down 7:00 intensity: (39 @1) + (2:32 @2) + (3:49 @3) 1.47 km (4:46 / km) +17m 4:30 / km
ahr:128 max:142 shoes: Fischer RCR / Fischer RCS Carb

xc skiing - skate warm up/down 5:41 intensity: (6 @0) + (18 @1) + (1:27 @2) + (3:30 @3) + (20 @4) 1.4 km (4:03 / km) +2m 4:02 / km
ahr:132 max:148 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering race 1:00:22 intensity: (19 @1) + (27 @2) + (19:04 @3) + (38:51 @4) + (1:41 @5) *** 11.44 km (5:17 / km) +250m 4:46 / km
ahr:150 max:168 spiked:9/11c shoes: Fischer CRS / Fischer RCS Carb

1 PM

ski orienteering 36:15 intensity: (2 @1) + (41 @2) + (9:29 @3) + (26:01 @4) + (2 @5) *** 7.92 km (4:35 / km) +160m 4:09 / km
ahr:150 max:165 spiked:8/8c shoes: Fischer CRS / Fischer RCS Carb

2 PM

xc skiing - skate 31:12 intensity: (2 @1) + (3:19 @2) + (13:15 @3) + (14:36 @4) 7.12 km (4:23 / km) +166m 3:55 / km
ahr:142 max:160 shoes: Fischer CRS / Fischer RCS Carb


Long - Splits

Medium - Splits

Friday Jan 2, 2015 #

Note
slept:9.5

10 AM

ski orienteering 42:20 intensity: (2:55 @0) + (4:49 @1) + (7:56 @2) + (10:05 @3) + (16:35 @4) *** 7.12 km (5:57 / km) +190m 5:15 / km
ahr:134 max:164 spiked:9/10c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 37:28 intensity: (48 @1) + (3:09 @2) + (21:09 @3) + (12:22 @4) *** 7.46 km (5:01 / km) +149m 4:34 / km
ahr:140 max:158 spiked:9/10c shoes: Rossi Max / Fischer RCS Carb

1 PM

xc skiing - skate 38:24 intensity: (1:14 @1) + (7:04 @2) + (20:01 @3) + (10:05 @4) 7.94 km (4:50 / km) +155m 4:24 / km
ahr:136 max:155 shoes: Fischer CRS / Fischer RCS Carb

Thursday Jan 1, 2015 #

Event: EMPO Garnet Hill ski-O
 

Note
slept:4.75

11 AM

xc skiing - skate warm up/down 6:05 intensity: (16 @1) + (2:01 @2) + (1:10 @3) + (2:38 @4) 1.36 km (4:28 / km) +32m 4:00 / km
ahr:135 max:155 shoes: Rossi Max / Fischer RCS Carb

ski orienteering race 1:15:40 intensity: (7:36 @2) + (24:46 @3) + (41:09 @4) + (2:09 @5) *** 12.07 km (6:16 / km) +270m 5:38 / km
ahr:147 max:168 spiked:13/13c shoes: Rossi Max / Fischer RCS Carb

12 PM

ski orienteering race 9:25 intensity: (15 @1) + (47 @2) + (2:54 @3) + (5:29 @4) *** 1.72 km (5:29 / km) +87m 4:22 / km
ahr:144 max:163 spiked:3/4c shoes: Rossi Max / Fischer RCS Carb

1 PM

xc skiing - skate 25:31 intensity: (2:44 @2) + (9:22 @3) + (13:25 @4) 6.46 km (3:57 / km) +161m 3:31 / km
ahr:143 max:159 shoes: Rossi Max / Fischer RCS Carb

Wednesday Dec 31, 2014 #

Note
slept:9.0 (rest day)

strength (balance) 6:00 [1]

Tuesday Dec 30, 2014 #

Note
slept:8.25

strength (balance) 6:00 [1]

xc skiing - skate 1:12:00 intensity: (1:09 @1) + (12:53 @2) + (45:45 @3) + (12:13 @4) 14.95 km (4:49 / km) +88m 4:41 / km
ahr:133 max:153 shoes: Fischer RCR / Fischer RCS Carb

xc skiing - skate 29:29 intensity: (6 @0) + (16 @1) + (6:34 @2) + (19:51 @3) + (2:42 @4) 6.84 km (4:19 / km) +42m 4:11 / km
ahr:134 max:152 shoes: Fischer CRS / Fischer RCS Carb

Monday Dec 29, 2014 #

Note
slept:8.25

strength (balance) 6:00 [1]

rollerskiing hills 1:03:59 intensity: (27 @1) + (12:24 @2) + (14:48 @3) + (33:32 @4) + (2:48 @5) 11.9 km (5:23 / km) +254m 4:52 / km
ahr:146 max:167 shoes: Niflheim S600 / Rossi X9

rollerskiing intervals (DP) 11:40 intensity: (51 @1) + (2:38 @2) + (8:11 @3) 0.37 km (31:22 / km) +25m 23:28 / km
ahr:129 max:144 shoes: Niflheim S600 / Rossi X9

rollerskiing 8:41 intensity: (21 @2) + (42 @3) + (7:38 @4) 1.23 km (7:05 / km) +77m 5:24 / km
ahr:153 max:161 shoes: Niflheim S600 / Rossi X9

trail running 45:18 intensity: (11:06 @2) + (22:43 @3) + (11:29 @4) 2.96 mi (15:18 / mi) +111m 13:42 / mi
ahr:137 max:154 shoes: Salomon Speedcross 3 greentea

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