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Training Log Archive: arthurd

In the 7 days ending Oct 12, 2014:

activity # timemileskm+mload
  orienteering2 2:35:53 7.84(19:53) 12.61(12:22) 7523 /29c79%420.8
  rollerskiing2 2:27:18 12.2(12:04) 19.63(7:30) 311359.6
  running4 1:57:45 12.27(9:36) 19.75(5:58) 985 /5c100%368.9
  strength7 46:2046.3
  Total7 7:47:16 32.31 52.0 48428 /34c82%1195.7
  [1-5]7 7:29:47
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Oct 12, 2014 #

Note
slept:8.25

strength (balance) 2:00 [1]

running warm up/down 6:15 intensity: (10 @1) + (47 @2) + (5:16 @3) + (2 @4) 0.9 km (6:57 / km) +11m 6:33 / km
ahr:137 max:146 shoes: Salomon Speedcross 3 greentea

orienteering race (long) 1:44:43 intensity: (21 @0) + (2:08 @1) + (45:13 @2) + (43:20 @3) + (13:30 @4) + (11 @5) *** 8.41 km (12:27 / km) +52m 12:04 / km
ahr:130 max:167 spiked:11/14c shoes: Salomon Speedcross 3 greentea


Long - Course 8 - Splits

Saturday Oct 11, 2014 #

Note
slept:8.5

strength (balance) 2:00 [1]

running warm up/down 17:56 intensity: (7:13 @1) + (4:40 @2) + (6:03 @3) *** 1.83 km (9:49 / km) +16m 9:24 / km
ahr:117 max:139 spiked:5/5c shoes: Salomon Speedcross 3 greentea

orienteering race (middle) 51:10 intensity: (52 @1) + (13:52 @2) + (30:59 @3) + (5:27 @4) *** 4.2 km (12:11 / km) +23m 11:52 / km
ahr:134 max:164 spiked:12/15c shoes: Salomon Speedcross 3 greentea


Middle - Course 8 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 

Note
slept:7.0 (rest day)

strength (balance) 6:00 [1]

Thursday Oct 9, 2014 #

Note
slept:7.0

strength (balance) 6:00 [1]

rollerskiing (technique) 1:09:43 intensity: (16:45 @0) + (21:12 @1) + (14:55 @2) + (14:27 @3) + (2:24 @4) 3.84 mi (18:09 / mi) +2m 18:08 / mi
ahr:109 max:153 shoes: Niflheim S600 / Rossi X9

Wednesday Oct 8, 2014 #

Note
slept:8.0

strength (balance) 5:00 [1]

rollerskiing hills 1:17:35 intensity: (4 @0) + (3:03 @1) + (14:53 @2) + (16:42 @3) + (41:42 @4) + (1:11 @5) 8.36 mi (9:17 / mi) +309m 8:19 / mi
ahr:143 max:166 shoes: Niflheim S600 / Rossi X9

Tuesday Oct 7, 2014 #

Note
slept:7.5

strength (balance) 2:00 [1]

running intervals (road) 45:42 intensity: (12 @0) + (17 @1) + (9:23 @2) + (21:12 @3) + (9:17 @4) + (5:21 @5) 5.03 mi (9:05 / mi) +29m 8:56 / mi
ahr:141 max:169 shoes: K-Swiss Keahou 2

strength (plank) 1:20 [1]
ahr:91 max:104

strength (core) 17:00 [1]
ahr:85 max:106

Monday Oct 6, 2014 #

Note
slept:8.0

strength (balance) 5:00 [1]

running tempo (road) 47:52 intensity: (7 @0) + (12 @1) + (2:07 @2) + (20:58 @3) + (19:40 @4) + (4:48 @5) 5.55 mi (8:37 / mi) +42m 8:26 / mi
ahr:148 max:169 shoes: K-Swiss Keahou 2

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