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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Jan 1, 2017:

activity # timemileskm+mload
  xc skiing - skate8 6:30:04 53.58(7:17) 86.22(4:31) 6991321.4
  ski orienteering2 1:31:29 8.64(10:36) 13.9(6:35) 21415 /18c83%345.2
  running1 50:00 4.72(10:36) 7.6(6:35) 49150.4
  biathlon1 49:47 5.58(8:56) 8.98(5:33) 104193.2
  Total9 9:41:20 72.51(8:01) 116.69(4:59) 106615 /18c83%2010.2
  [1-5]9 9:41:07
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Jan 1, 2017 #

Note
slept:4.25

10 AM

xc skiing - skate warm up/down 3:28 intensity: (22 @2) + (3:06 @3) 0.68 km (5:06 / km) +1m 5:04 / km
ahr:137 max:144 shoes: Fischer RCR / Fischer RCS Carb

biathlon race 49:47 intensity: (33 @1) + (2:41 @2) + (3:39 @3) + (38:10 @4) + (4:44 @5) 8.98 km (5:33 / km) +104m 5:15 / km
ahr:138 max:169 shoes: Fischer RCR / Fischer RCS Carb

12 PM

xc skiing - skate race 22:35 intensity: (24 @1) + (13 @2) + (2:57 @3) + (18:45 @4) + (16 @5) 4.72 km (4:47 / km) +88m 4:22 / km
ahr:152 max:165 shoes: Fischer RCR / Fischer RCS Carb

Saturday Dec 31, 2016 #

Event: EMPO Lapland Lake ski-o
 

Note
slept:4.75

10 AM

xc skiing - skate warm up/down 16:42 intensity: (13 @2) + (4:08 @3) + (12:21 @4) 3.63 km (4:36 / km) +158m 3:47 / km
ahr:147 max:157 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering race 1:03:52 intensity: (3 @1) + (28 @2) + (2:55 @3) + (48:29 @4) + (11:57 @5) *** 10.51 km (6:05 / km) +170m 5:37 / km
ahr:158 max:172 spiked:15/18c shoes: Fischer CRS / Fischer RCS Carb

11 AM

xc skiing - skate 46:14 intensity: (25 @1) + (2:46 @2) + (14:30 @3) + (28:27 @4) + (6 @5) 9.35 km (4:57 / km) +205m 4:27 / km
ahr:146 max:165 shoes: Fischer SCS / Fischer RCS Carb

1 PM

ski orienteering (flag pickup) 27:37 intensity: (1:38 @1) + (7:00 @2) + (9:46 @3) + (9:13 @4) *** 3.39 km (8:09 / km) +44m 7:39 / km
ahr:135 max:160 shoes: Fischer RCR / Fischer RCS Carb

xc skiing - skate 12:09 intensity: (54 @2) + (5:09 @3) + (6:06 @4) 2.63 km (4:37 / km) +34m 4:20 / km
ahr:143 max:155 shoes: Fischer RCR / Fischer RCS Carb

Friday Dec 30, 2016 #

Event: Mt Van Hoevenberg "Try It" ski orienteering
 

Note
slept:7.75 (rest day)

Thursday Dec 29, 2016 #

Note
slept:8.0

xc skiing - skate 1:40:00 intensity: (2:56 @1) + (4:34 @2) + (29:11 @3) + (1:03:16 @4) + (3 @5) 22.02 km (4:33 / km) +81m 4:28 / km
ahr:141 max:165 shoes: Fischer SCS / Fischer RCS Carb

Wednesday Dec 28, 2016 #

Note
slept:7.0

xc skiing - skate 1:32:29 intensity: (29 @1) + (19:36 @2) + (43:39 @3) + (28:45 @4) 22.06 km (4:12 / km) +61m 4:08 / km
ahr:138 max:160 shoes: Rossi Max / Fischer RCS Carb

Tuesday Dec 27, 2016 #

Note
slept:8.75

xc skiing - skate 1:36:27 intensity: (55 @1) + (11:36 @2) + (41:07 @3) + (42:22 @4) + (27 @5) 21.13 km (4:34 / km) +71m 4:29 / km
ahr:142 max:166 shoes: Rossi Max / Fischer RCS Carb

Monday Dec 26, 2016 #

Note
slept:10.0

running ("trail"/slushy ) 50:00 intensity: (13 @0) + (1:22 @1) + (3:51 @2) + (36:59 @3) + (7:35 @4) 4.72 mi (10:36 / mi) +49m 10:16 / mi
ahr:138 max:158 shoes: Salomon Speedcross 3 scoreblue

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