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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Jan 11, 2015:

activity # timemileskm+mload
  xc skiing - skate5 5:18:02 38.01(8:22) 61.17(5:12) 629963.0
  ski orienteering2 3:34:24 20.95(10:14) 33.72(6:21) 70446 /59c77%715.7
  strength7 1:58:41118.7
  running1 31:33 3.27(9:39) 5.26(6:00) 3997.5
  armchair orienteering1 25:00
  Total7 11:47:40 62.23 100.15 137246 /59c77%1894.9
  [1-5]7 11:21:37
averages - sleep:7.4

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Sunday Jan 11, 2015 #

Event: BFLO Byrncliff ski-O
 

Note
slept:8.0

strength (balance) 2:00 [1]

xc skiing - skate warm up/down 6:24 intensity: (9 @1) + (37 @2) + (4:36 @3) + (1:02 @4) 0.84 km (7:36 / km) +68m 5:25 / km
ahr:137 max:153 shoes: Rossi Max / Fischer RCS Carb

xc skiing - skate warm up/down 5:56 intensity: (24 @1) + (49 @2) + (3:56 @3) + (47 @4) 0.71 km (8:21 / km) +41m 6:29 / km
ahr:134 max:152 shoes: Rossi Max / Fischer RCS Carb

ski orienteering 24:17 intensity: (19 @1) + (35 @2) + (8:50 @3) + (14:33 @4) *** 3.34 km (7:16 / km) +20m 7:03 / km
ahr:147 max:163 spiked:5/7c shoes: Rossi Max / Fischer RCS Carb

xc skiing - skate warm up/down 2:52 intensity: (24 @1) + (1:17 @2) + (1:11 @3) 0.37 km (7:51 / km) +59m 4:21 / km
ahr:125 max:141 shoes: Rossi Max / Fischer RCS Carb

ski orienteering 15:59 intensity: (11 @1) + (30 @2) + (6:20 @3) + (8:58 @4) *** 2.38 km (6:43 / km) +8m 6:36 / km
ahr:146 max:164 spiked:5/7c shoes: Rossi Max / Fischer RCS Carb

xc skiing - skate warm up/down 1:34 intensity: (9 @1) + (16 @2) + (1:09 @3) 0.25 km (6:18 / km) +15m 4:50 / km
ahr:128 max:137 shoes: Rossi Max / Fischer RCS Carb

ski orienteering 22:07 intensity: (15 @1) + (33 @2) + (6:27 @3) + (14:52 @4) *** 2.99 km (7:24 / km) +25m 7:06 / km
ahr:147 max:161 spiked:9/12c shoes: Rossi Max / Fischer RCS Carb

ski orienteering (flag pickup) 13:31 intensity: (1:55 @1) + (4:58 @2) + (6:32 @3) + (6 @4) *** 1.42 km (9:33 / km) +67m 7:43 / km
ahr:125 max:146 shoes: Rossi Max / Fischer RCS Carb

ski orienteering 22:02 intensity: (46 @0) + (4:11 @1) + (3:35 @2) + (9:21 @3) + (4:09 @4) *** 2.44 km (9:02 / km) +11m 8:50 / km
ahr:128 max:155 shoes: Rossi Max / Fischer RCS Carb


Sprint B - Splits

Sprint C - Splits

Sprint A - Splits

Saturday Jan 10, 2015 #

Note
slept:8.0

strength (balance) 2:00 [1]

xc skiing - skate warm up/down 8:06 intensity: (14 @1) + (2:57 @2) + (4:44 @3) + (11 @4) 1.48 km (5:28 / km) +1m 5:27 / km
ahr:129 max:146 shoes: Rossi Max / Fischer RCS Carb

ski orienteering race 13:15 intensity: (9 @1) + (13 @2) + (4:12 @3) + (8:41 @4) *** 2.27 km (5:50 / km) +119m 4:38 / km
ahr:148 max:160 spiked:6/7c shoes: Rossi Max / Fischer RCS Carb

ski orienteering race 20:04 intensity: (12 @1) + (14 @2) + (6:14 @3) + (13:24 @4) *** 3.81 km (5:16 / km) +144m 4:26 / km
ahr:148 max:163 spiked:4/6c shoes: Rossi Max / Fischer RCS Carb

ski orienteering race 30:53 intensity: (4 @1) + (24 @2) + (11:18 @3) + (18:30 @4) + (37 @5) *** 5.94 km (5:12 / km) +145m 4:38 / km
ahr:149 max:165 spiked:11/11c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 25:17 intensity: (5 @1) + (36 @2) + (8:27 @3) + (16:09 @4) *** 4.86 km (5:12 / km) +74m 4:50 / km
ahr:147 max:161 spiked:6/9c shoes: Rossi Max / Fischer RCS Carb

ski orienteering (flag pickup) 26:59 intensity: (7:06 @2) + (12:14 @3) + (7:39 @4) *** 4.27 km (6:19 / km) +91m 5:43 / km
ahr:136 max:153 shoes: Rossi Max / Fischer RCS Carb

Friday Jan 9, 2015 #

Note
slept:5.5

strength (balance) 2:00 [1]

xc skiing - skate 1:03:09 intensity: (5:23 @1) + (20:41 @2) + (31:00 @3) + (6:05 @4) 5.66 km (11:10 / km) +105m 10:13 / km
ahr:130 max:156 (rest day) shoes: Rossignol Max skate / Rossi X9

Thursday Jan 8, 2015 #

Note
slept:8.0

strength (balance) 2:00 [1]

xc skiing - skate 26:39 intensity: (16 @1) + (30 @2) + (11:00 @3) + (14:53 @4) 6.77 km (3:56 / km) +42m 3:49 / km
ahr:145 max:161 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate intervals 25:43 intensity: (6 @1) + (21 @2) + (6:14 @3) + (16:13 @4) + (2:49 @5) 6.68 km (3:51 / km) +42m 3:44 / km
ahr:152 max:167 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate (DP) 1:00:21 intensity: (3 @1) + (1:33 @2) + (39:09 @3) + (19:36 @4) 13.34 km (4:31 / km) +84m 4:23 / km
ahr:141 max:155 shoes: Fischer CRS / Fischer RCS Carb

Wednesday Jan 7, 2015 #

Note
slept:8.5

strength (balance) 6:00 [1]

strength (plank) 1:24 [1]
ahr:87 max:92

strength (core) 45:00 [1]
ahr:83 max:118

armchair orienteering (Catching Features) 25:00 [0] ***

Tuesday Jan 6, 2015 #

Note
slept:6.25

strength (balance) 6:00 [1]

xc skiing - skate 25:23 intensity: (5 @0) + (47 @1) + (7:29 @2) + (17:02 @3) 5.64 km (4:30 / km) +35m 4:22 / km
ahr:131 max:145 shoes: Fischer RCR / Fischer RCS Carb

xc skiing - skate 20:00 intensity: (2:03 @1) + (5:41 @2) + (9:50 @3) + (2:26 @4) 4.36 km (4:35 / km) +28m 4:27 / km
ahr:125 max:150 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate (DP) 14:51 intensity: (3 @0) + (28 @1) + (2:21 @2) + (6:28 @3) + (5:31 @4) 2.38 km (6:15 / km) +32m 5:51 / km
ahr:139 max:158 shoes: Fischer CRS / Fischer RCS Carb

xc skiing - skate 57:04 intensity: (8 @0) + (1:30 @1) + (7:44 @2) + (34:16 @3) + (13:26 @4) *** 12.69 km (4:30 / km) +77m 4:22 / km
ahr:137 max:153 shoes: Fischer CRS / Fischer RCS Carb

Monday Jan 5, 2015 #

Note
slept:7.5

strength (balance) 6:00 [1]

running 31:33 intensity: (1 @0) + (15 @1) + (1:35 @2) + (24:42 @3) + (5:00 @4) 3.27 mi (9:39 / mi) +39m 9:18 / mi
ahr:141 max:156 shoes: K-Swiss Keahou 2 #2

strength (plank) 1:17 [1]
ahr:92 max:102

strength (core) 45:00 [1]
ahr:96 max:121

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