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Training Log Archive: arthurd

In the 7 days ending Oct 14, 2014:

activity # timemileskm+mload
  rollerskiing3 3:39:54 20.37(10:48) 32.78(6:42) 624597.3
  orienteering4 3:14:40 11.87(16:24) 19.11(10:11) 13455 /64c85%582.3
  trail running1 44:39 2.96(15:05) 4.76(9:22) 132120.1
  running3 32:11 1.69 2.73 275 /5c100%75.4
  strength7 25:0025.0
  Total10 8:36:24 36.9 59.38 91760 /69c86%1400.0
  [1-5]10 8:19:14
averages - sleep:7.6

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WeThFrSaSuMoTu

Tuesday Oct 14, 2014 #

Note
slept:7.0

strength (balance) 2:00 [1]

rollerskiing hills 1:12:36 intensity: (2:02 @1) + (11:06 @2) + (24:25 @3) + (35:03 @4) 8.17 mi (8:53 / mi) +313m 7:56 / mi
ahr:142 max:163 shoes: Niflheim S600 / Rossi X9

trail running 44:39 intensity: (15 @1) + (13:53 @2) + (30:02 @3) + (29 @4) 2.96 mi (15:05 / mi) +132m 13:15 / mi
ahr:131 max:146 shoes: Mizuno Wave Ascend 4

Monday Oct 13, 2014 #

Note
slept:7.75

strength (balance) 2:00 [1]

9 AM

running warm up/down 5:00 intensity: (1:00 @2) + (4:00 @3)
shoes: Salomon Speedcross 3 greentea

running warm up/down 3:00 [3]
shoes: Salomon Speedcross 3 greentea

10 AM

orienteering race (sprint) 19:56 intensity: (15:00 @4) + (4:56 @5) *** 3.59 km (5:33 / km) +17m 5:25 / km
spiked:20/20c shoes: Salomon Speedcross 3 greentea

2 PM

orienteering race 18:51 intensity: (16 @1) + (21 @2) + (39 @3) + (14:01 @4) + (3:34 @5) *** 2.9 km (6:30 / km) +42m 6:03 / km
ahr:155 max:173 spiked:12/15c shoes: Salomon Speedcross 3 greentea


Sprint - Course 4 - Splits

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

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