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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Oct 12, 2015:

activity # timemileskm+mload
  orienteering2 2:58:01 8.06(22:05) 12.98(13:43) 28123 /28c82%506.2
  rollerskiing2 2:33:30 21.02(7:18) 33.82(4:32) 161498.9
  kayaking1 2:09:34 7.89(3.7/h) 12.7(5.9/h)141.5
  running3 2:02:49 12.54(9:48) 20.18(6:05) 343412.1
  xc ski dryland training1 23:27 1.96(11:58) 3.15(7:26) 21986.8
  trail running1 4:50 0.25(19:39) 0.4(12:12) 2110.8
  Total7 10:12:11 51.72(11:50) 83.23(7:21) 102523 /28c82%1656.2
  [1-5]7 10:01:17
averages - sleep:6.2

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Monday Oct 12, 2015 #

Note
slept:7.75

running tempo ("trail") 46:03 intensity: (20 @0) + (50 @1) + (2:17 @2) + (15:24 @3) + (22:03 @4) + (5:09 @5) 4.93 mi (9:20 / mi) +49m 9:04 / mi
ahr:149 max:171 shoes: Salomon Speedcross 3 greentea

running long ("trail") 45:44 intensity: (13 @1) + (33 @2) + (42:57 @3) + (2:01 @4) 4.57 mi (10:00 / mi) +25m 9:50 / mi
ahr:138 max:153 shoes: Salomon Speedcross 3 greentea

Sunday Oct 11, 2015 #

Note
slept:10.0

running warm up/down 4:59 intensity: (48 @0) + (38 @1) + (1:24 @2) + (13 @3) + (13 @4) + (1:43 @5) 0.66 km (7:32 / km) +79m 4:43 / km
ahr:144 max:185 shoes: Inov-8 Oroc 340

orienteering race 1:27:13 intensity: (19 @0) + (2 @1) + (10:11 @2) + (49:59 @3) + (26:39 @4) + (3 @5) *** 6.85 km (12:44 / km) +146m 11:30 / km
ahr:140 max:165 spiked:12/13c shoes: Inov-8 Oroc 340

Saturday Oct 10, 2015 #

11 AM

trail running warm up/down 4:50 intensity: (6 @0) + (49 @1) + (1:48 @2) + (2:07 @3) 0.4 km (12:12 / km) +21m 9:39 / km
ahr:121 max:134 shoes: Inov-8 Oroc 340

orienteering race 1:30:48 intensity: (10 @0) + (3:02 @1) + (43:13 @2) + (38:19 @3) + (5:43 @4) + (21 @5) *** 6.13 km (14:49 / km) +135m 13:21 / km
ahr:128 max:176 spiked:11/15c shoes: Inov-8 Oroc 340

2 PM

rollerskiing 34:09 intensity: (14 @1) + (6:15 @2) + (11:14 @3) + (16:22 @4) + (4 @5) 7.14 km (4:47 / km) +109m 4:27 / km
ahr:141 max:169 shoes: Niflheim S600 / Rossi X9

Friday Oct 9, 2015 #

Note
slept:4.75 (rest day)

Thursday Oct 8, 2015 #

Note
slept:5.5

rollerskiing 1:59:21 intensity: (12 @0) + (1:38 @1) + (10:39 @2) + (1:03:47 @3) + (43:05 @4) 26.68 km (4:28 / km) +52m 4:26 / km
ahr:140 max:157 shoes: Niflheim S600 / Rossi X9

Wednesday Oct 7, 2015 #

Note
slept:2.0

kayaking 53:42 intensity: (27 @0) + (33:05 @1) + (20:10 @2) 3.99 mi (4.5 mph)
ahr:108 max:122 shoes: QCC 600X

kayaking (rolling etc) 17:41 intensity: (8:26 @0) + (8:35 @1) + (40 @2) 0.07 mi (0.2 mph)
ahr:91 max:115 shoes: QCC 600X

kayaking 58:11 [1] 3.83 mi (3.9 mph)
ahr:93 max:104 shoes: QCC 600X

Tuesday Oct 6, 2015 #

Note
slept:6.25

running warm up/down 12:53 intensity: (6 @0) + (14 @1) + (2 @2) + (1:32 @3) + (10:17 @4) + (42 @5) 1.37 mi (9:24 / mi) +42m 8:35 / mi
ahr:152 max:166 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 23:27 intensity: (3 @1) + (1:17 @2) + (9:29 @3) + (7:29 @4) + (5:09 @5) 1.96 mi (11:58 / mi) +219m 8:53 / mi
ahr:150 max:175 shoes: Mizuno Wave Ascend 4

running warm up/down 13:10 intensity: (51 @2) + (5:47 @3) + (6:29 @4) + (3 @5) 1.26 mi (10:27 / mi) +148m 7:39 / mi
ahr:143 max:166 shoes: Mizuno Wave Ascend 4

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