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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arthurd

In the 7 days ending Oct 3, 2014:

activity # timemileskm+mload
  orienteering2 6:04:29 18.12(20:07) 29.17(12:30) 112236 /46c78%1179.4
  rollerskiing3 3:05:27 21.13(8:47) 34.01(5:27) 231523.8
  kayaking1 2:02:29 8.91 14.34112.2
  running2 56:23 6.1(9:15) 9.81(5:45) 46183.1
  strength5 36:2236.4
  Total9 12:45:10 54.26 87.32 139936 /46c78%2034.8
  [1-5]9 12:33:14
averages - sleep:6.4

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SaSuMoTuWeThFr

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 

Note
slept:6.5

strength (balance) 2:00 [1]

3 PM

running warm up/down 9:28 intensity: (9 @0) + (1:55 @1) + (1:35 @2) + (3:35 @3) + (2:14 @4) 1.1 km (8:35 / km) +6m 8:22 / km
ahr:130 max:151 shoes: Salomon Speedcross 3 greentea

orienteering race (sprint) 19:25 intensity: (6 @1) + (10 @2) + (13 @3) + (5:09 @4) + (13:47 @5) *** 3.43 km (5:40 / km) +2m 5:39 / km
ahr:165 max:173 spiked:12/19c shoes: Salomon Speedcross 3 greentea

4 PM

rollerskiing 3:17 intensity: (6 @2) + (1:47 @3) + (1:24 @4) 0.33 mi (9:57 / mi) +19m 8:26 / mi
ahr:143 max:153 shoes: Niflheim S600 / Rossi X9

rollerskiing 16:13 intensity: (30 @1) + (46 @2) + (10:21 @3) + (4:36 @4) 2.91 km (5:34 / km) +7m 5:30 / km
ahr:140 max:156 shoes: Niflheim S600 / Rossi X9


Sprint Green - Splits

Thursday Oct 2, 2014 #

Note
slept:7.5 (rest day)

strength (balance) 5:00 [1]

Wednesday Oct 1, 2014 #

Note
slept:7.5

strength (balance) 5:00 [1]

rollerskiing 1:29:57 intensity: (16 @0) + (3:05 @1) + (31:39 @2) + (49:07 @3) + (5:50 @4) 11.1 mi (8:06 / mi) +178m 7:43 / mi
ahr:130 max:154 shoes: Niflheim S600 / Rossi X9

Tuesday Sep 30, 2014 #

Note
slept:6.0

strength (balance) 5:00 [1]

rollerskiing (agility) 1:16:00 intensity: (18 @1) + (13:01 @2) + (52:57 @3) + (9:44 @4) 7.89 mi (9:38 / mi) +27m 9:32 / mi
ahr:135 max:154 shoes: Niflheim S600 / Rossi X9

strength (plank) 1:15 [1]

Monday Sep 29, 2014 #

Note
slept:2.0

strength (balance) 1:00 [1]

running tempo (road) 46:55 intensity: (22 @0) + (35 @1) + (1:02 @2) + (25:57 @3) + (17:06 @4) + (1:53 @5) 5.41 mi (8:40 / mi) +40m 8:29 / mi
ahr:146 max:166 shoes: Puma Ventis (yellow)

strength (plank) 1:07 [1]

strength (core) 16:00 [1]
ahr:88 max:114

Sunday Sep 28, 2014 #

Note
slept:9.0

strength (balance)

kayaking 1:57:29 intensity: (10:49 @0) + (1:46:09 @1) + (31 @2) 8.91 mi (4.6 mph)
ahr:86 max:115 shoes: QCC 600X

kayaking (rolling) 5:00 [1]
shoes: QCC 600X

Saturday Sep 27, 2014 #

Event: BFLO-Ellicottville Adventure Run (mini-rogaine)
 

Note
slept:6.0

orienteering race 5:45:04 intensity: (20 @0) + (1:07 @1) + (1:03:21 @2) + (2:40:07 @3) + (2:00:09 @4) *** 25.74 km (13:24 / km) +1120m 11:01 / km
ahr:140 max:164 spiked:24/27c shoes: Salomon Speedcross 3 scoreblue

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