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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Mar 22, 2015:

activity # timemileskm+mload
  xc skiing - skate2 5:12:00 30.59(10:12) 49.22(6:20) 818846.5
  orienteering3 3:36:44 10.97(19:45) 17.65(12:17) 53745 /52c86%639.8
  trail orienteering2 2:15:40 2.2(1:01:40) 3.54(38:19) 6535 /39c89%35.5
  running2 32:45 3.77(8:41) 6.06(5:24) 28110.2
  walking2 30:22 1.81(16:48) 2.91(10:26) 10353.9
  strength3 3:303.5
  Total9 12:11:01 49.33 79.39 155180 /91c87%1689.4
  [1-5]9 10:20:23
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

Event: Raccoongaine
 

Note
slept:8.0

9 AM

orienteering race 1:08:09 intensity: (13 @1) + (4:01 @2) + (27:35 @3) + (35:53 @4) + (27 @5) *** 6.95 km (9:48 / km) +196m 8:36 / km
ahr:146 max:170 spiked:20/22c shoes: Inov-8 Oroc 340

walking warm up/down 11:48 intensity: (2:27 @0) + (6:05 @1) + (3:05 @2) + (11 @3) 0.72 km (16:19 / km) +31m 13:26 / km
ahr:103 max:136 shoes: Inov-8 Oroc 340

11 AM

trail orienteering race 1:16:31 intensity: (1:08:07 @0) + (8:09 @1) + (15 @2) *** 2.2 km (34:42 / km) +10m 33:56 / km
ahr:79 max:114 spiked:17/19c shoes: Salomon XA Pro 3D Ultra 2 paya


Day 2 - Green X - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 

Note
slept:8.25

9 AM

running warm up/down 1:39 intensity: (8 @1) + (34 @2) + (57 @3) 0.22 km (7:26 / km)
ahr:126 max:135 shoes: Salomon Speedcross 3 greentea

orienteering race 1:23:47 intensity: (4 @1) + (6:50 @2) + (32:02 @3) + (43:10 @4) + (1:41 @5) *** 7.26 km (11:32 / km) +230m 9:58 / km
ahr:145 max:169 spiked:16/19c shoes: Salomon Speedcross 3 greentea

12 PM

trail orienteering race 59:09 intensity: (36:48 @0) + (17:54 @1) + (4:27 @2) *** 1.34 km (44:16 / km) +55m 36:43 / km
ahr:92 max:127 spiked:18/20c shoes: Salomon XA Pro 3D Ultra 2 paya

1 PM

walking 18:34 intensity: (38 @0) + (2:22 @1) + (8:55 @2) + (5:42 @3) + (57 @4) 2.19 km (8:29 / km) +72m 7:17 / km
ahr:122 max:153 shoes: Salomon XA Pro 3D Ultra 2 paya


Day 1 - Green X - Splits

Friday Mar 20, 2015 #

Note
slept:5.5

orienteering 1:04:48 intensity: (2:17 @0) + (22:19 @1) + (30:47 @2) + (9:25 @3) *** 3.44 km (18:50 / km) +111m 16:13 / km
ahr:114 max:143 spiked:9/11c shoes: Salomon Speedcross 3 greentea

Thursday Mar 19, 2015 #

Note
slept:8.75

xc skiing - skate 2:38:00 intensity: (2 @0) + (26:23 @1) + (36:44 @2) + (1:11:28 @3) + (23:23 @4) 24.59 km (6:25 / km) +208m 6:10 / km
ahr:123 max:161 shoes: Rossi Max / Fischer RCS Carb

strength (plank) 1:15 [1]

Wednesday Mar 18, 2015 #

Note
slept:8.0

running (road) 31:06 intensity: (4 @0) + (15 @1) + (46 @2) + (15:45 @3) + (14:16 @4) 3.63 mi (8:34 / mi) +28m 8:22 / mi
ahr:144 max:157 shoes: K-Swiss Keahou 2

strength (plank) 1:10 [1]

Tuesday Mar 17, 2015 #

Note
slept:7.75 (rest day)

Monday Mar 16, 2015 #

Note
slept:8.5

xc skiing - skate 2:34:00 intensity: (15 @0) + (12:28 @1) + (34:09 @2) + (1:10:39 @3) + (36:24 @4) + (5 @5) 24.63 km (6:15 / km) +610m 5:34 / km
ahr:132 max:165 shoes: Rossi Max / Fischer RCS Carb

strength (plank) 1:05 [1]

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