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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Dec 27, 2015:

activity # timemileskm+mload
  mountain biking2 4:08:00 18.12(4.4/h) 29.16(7.1/h) 770848.8
  rollerskiing1 1:54:19 14.16(8:04) 22.79(5:01) 64347.7
  kayaking1 1:46:27 7.09(4.0/h) 11.41(6.4/h)143.8
  running4 1:46:21 11.16(9:32) 17.95(5:55) 137333.6
  strength7 44:0051.2
  xc ski dryland training1 33:43 1.33 2.14 19096.6
  walking1 32:18 1.24(26:03) 2.0(16:11) 7832.3
  orienteering1 27:17 3.15(8:39) 5.08(5:22) 229 /29c100%106.7
  Total11 11:52:25 56.25 90.53 124129 /29c100%1960.6
  [1-5]11 11:40:39
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Dec 27, 2015 #

Note
slept:8.0

strength (balance) 2:00 [1]

running ("trail") 38:25 intensity: (11 @0) + (27 @1) + (3:42 @2) + (12:31 @3) + (20:56 @4) + (38 @5) 4.12 mi (9:20 / mi) +39m 9:04 / mi
ahr:144 max:167 shoes: Salomon Speedcross 3 greentea

strength (plank) 10:00 intensity: (6:35 @1) + (1:07 @2) + (2:18 @3)
ahr:101 max:137

strength (core) 20:00 intensity: (18:33 @1) + (1:27 @2)
ahr:88 max:118

Saturday Dec 26, 2015 #

Note
slept:9.5

strength (balance) 2:00 [1]

mountain biking (mostly singletrack) 2:21:00 intensity: (8:06 @2) + (53:39 @3) + (58:58 @4) + (20:17 @5) 10.12 mi (4.3 mph) +359m
ahr:141 max:176 shoes: Trek X-Cal / X-Alp Enduro IV

walking 32:18 [1] 1.24 mi (26:03 / mi) +78m 21:47 / mi
shoes: Salomon Speedcross 3 scoreblue

Friday Dec 25, 2015 #

Note
slept:7.5 (rest day)

strength (balance) 2:00 [1]

Thursday Dec 24, 2015 #

Note
slept:10.0

strength (balance) 2:00 [1]

1 PM

mountain biking (singletrack) 1:47:00 intensity: (21:15 @2) + (53:05 @3) + (30:41 @4) + (1:59 @5) 8.0 mi (4.5 mph) +411m
ahr:130 max:177 shoes: Trek X-Cal / Giro Reva

5 PM

kayaking 1:46:27 intensity: (10:42 @0) + (1:02:40 @1) + (18:26 @2) + (14:23 @3) + (16 @4) 7.09 mi (4.0 mph)
ahr:107 max:148 shoes: QCC 600X

Wednesday Dec 23, 2015 #

Note
slept:7.5

strength (balance) 2:00 [1]

3 PM

running warm up/down 1:35 intensity: (3 @0) + (14 @1) + (16 @2) + (1:02 @3) 0.15 mi (10:34 / mi) +2m 10:09 / mi
ahr:126 max:142 shoes: Salomon Speedcross 3 greentea

orienteering 14:37 intensity: (8 @0) + (5 @1) + (8 @2) + (39 @3) + (13:37 @4) *** 2.65 km (5:30 / km) +1m 5:30 / km
ahr:154 max:164 spiked:17/17c shoes: Salomon Speedcross 3 greentea

orienteering 12:40 intensity: (2 @0) + (7 @1) + (9 @2) + (22 @3) + (11:36 @4) + (24 @5) *** 2.42 km (5:14 / km) +1m 5:13 / km
ahr:158 max:165 spiked:12/12c shoes: Salomon Speedcross 3 greentea

running warm up/down 2:03 intensity: (15 @1) + (51 @2) + (57 @3) 0.19 mi (10:58 / mi) +13m 9:01 / mi
ahr:125 max:136 shoes: Salomon Speedcross 3 greentea

5 PM

rollerskiing 1:54:19 intensity: (7 @0) + (1:50 @1) + (20:06 @2) + (1:03:25 @3) + (28:51 @4) 22.79 km (5:01 / km) +64m 4:57 / km
ahr:137 max:159 shoes: Niflheim S600 / Rossi X9

Tuesday Dec 22, 2015 #

Note
slept:8.0

strength (balance) 2:00 [1]

running warm up/down 12:34 intensity: (14 @0) + (23 @1) + (14 @2) + (3:52 @3) + (7:51 @4) 1.3 mi (9:40 / mi) +42m 8:47 / mi
ahr:145 max:158 shoes: Mizuno Wave Ascend 4

xc ski dryland training 3:18 intensity: (2 @0) + (2:01 @1) + (1:09 @2) + (6 @3)
ahr:106 max:133 shoes: Mizuno Wave Ascend 4

xc ski dryland training 30:25 intensity: (11 @0) + (2:45 @1) + (6:15 @2) + (8:31 @3) + (12:23 @4) + (20 @5) 1.33 mi (22:52 / mi) +190m 15:51 / mi
ahr:137 max:168 shoes: Mizuno Wave Ascend 4

running warm up/down 12:33 intensity: (3:30 @2) + (9:03 @3) 1.28 mi (9:48 / mi) +2m 9:45 / mi
ahr:131 max:140 shoes: Mizuno Wave Ascend 4

Monday Dec 21, 2015 #

Note
slept:7.5

strength (balance) 2:00 [1]

running ("trail") 39:11 intensity: (6 @0) + (26 @1) + (3:15 @2) + (33:56 @3) + (1:28 @4) 4.12 mi (9:31 / mi) +39m 9:14 / mi
ahr:136 max:154 shoes: Salomon Speedcross 3 greentea

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