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Training Log Archive: arthurd

In the 7 days ending Nov 17, 2013:

activity # timemileskm+mload
  orienteering2 2:34:08 8.05(19:09) 12.95(11:54) 39321 /26c80%464.4
  running2 1:31:21 10.14(9:01) 16.32(5:36) 61305.1
  xc ski dryland training1 1:11:26 3.98(17:57) 6.41(11:09) 277172.5
  trail orienteering1 1:10:24 1.21(57:57) 1.96(36:01) 8311 /16c68%14.0
  rollerskiing1 1:04:15 7.39(8:42) 11.89(5:24) 107227.0
  strength7 10:0010.0
  Total10 7:41:34 30.77 49.53 92132 /42c76%1193.0
  [1-5]10 6:36:41
averages - sleep:5.8

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MoTuWeThFrSaSu

Sunday Nov 17, 2013 #

Note
slept:8.25

strength (balance) 1:00 [1]

9 AM

orienteering race (classic) 1:12:35 intensity: (26 @1) + (10:48 @2) + (28:32 @3) + (31:57 @4) + (52 @5) *** 6.52 km (11:08 / km) +267m 9:15 / km
ahr:142 max:169 spiked:10/12c shoes: Salomon Speedcross 3 greentea


Hay Creek - Day 2 Green Y - Splits

Saturday Nov 16, 2013 #

Event: ROC - Webster Park Night-O
 
Event: DVOA Fall Orienteering Festival
 

Note
slept:6.25

strength (balance) 2:00 [1]

10 AM

orienteering race (classic) 1:21:33 intensity: (1:29 @1) + (25:50 @2) + (45:34 @3) + (8:34 @4) + (6 @5) *** 6.44 km (12:40 / km) +126m 11:32 / km
ahr:132 max:166 spiked:11/14c shoes: Salomon Speedcross 3 greentea

12 PM

trail orienteering race 1:10:24 intensity: (57:39 @0) + (11:28 @1) + (1:17 @2) *** 1.96 km (36:01 / km) +83m 29:42 / km
ahr:82 max:117 spiked:11/16c shoes: Merrell Reflex II #1


French Creek - Day 1 GreenY - Splits

Friday Nov 15, 2013 #

Note
slept:2.0 (rest day)

strength (balance) 2:00 [1]

Thursday Nov 14, 2013 #

Note
slept:8.0

strength (balance) 1:00 [1]

running (road) 1:00:15 intensity: (5 @0) + (2 @1) + (5 @2) + (26:02 @3) + (30:10 @4) + (3:51 @5) 6.85 mi (8:48 / mi) +49m 8:36 / mi
ahr:149 max:197 shoes: Puma Ventis (shiny)

Wednesday Nov 13, 2013 #

Note
slept:6.0

strength (balance) 2:00 [1]

xc ski dryland training warm up/down (running) 15:28 intensity: (15 @0) + (8 @1) + (1:41 @2) + (7:04 @3) + (6:20 @4) 1.45 mi (10:40 / mi) +42m 9:47 / mi
ahr:140 max:154 shoes: Mizuno Wave Ascend 4

xc ski dryland training (strength) 11:30 intensity: (2:04 @0) + (4:40 @1) + (2:55 @2) + (1:40 @3) + (11 @4) 0.07 mi (2:43:47 / mi) +3m 2:24:35 / mi
ahr:108 max:149 shoes: Mizuno Wave Ascend 4

xc ski dryland training (hill bounding) 40:50 intensity: (4:12 @0) + (4:14 @1) + (8:41 @2) + (16:13 @3) + (7:30 @4) 2.13 mi (19:10 / mi) +203m 14:47 / mi
ahr:126 max:163 shoes: Mizuno Wave Ascend 4

xc ski dryland training warm up/down (running) 3:38 intensity: (31 @0) + (16 @1) + (2:51 @2) 0.33 mi (11:01 / mi) +29m 8:39 / mi
ahr:112 max:125 shoes: Mizuno Wave Ascend 4

Tuesday Nov 12, 2013 #

Note
slept:4.0

strength (balance) 1:00 [1]

rollerskiing 1:04:15 intensity: (1:28 @1) + (3:27 @2) + (20:50 @3) + (36:23 @4) + (2:07 @5) 7.39 mi (8:42 / mi) +107m 8:19 / mi
ahr:145 max:167 shoes: Niflheim S600 / Rossi X9

Monday Nov 11, 2013 #

Note
slept:6.0

strength (balance) 1:00 [1]

running (road) 31:06 intensity: (7 @0) + (3:52 @1) + (2:42 @2) + (21:41 @3) + (1:04 @4) + (1:40 @5) 3.29 mi (9:28 / mi) +12m 9:21 / mi
ahr:132 max:183 shoes: Puma Ventis (shiny)

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