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Training Log Archive: arthurd

In the 7 days ending Jan 14, 2018:

activity # timemileskm+mload
  xc skiing - skate3 4:28:01 29.51(9:05) 47.49(5:39) 807878.9
  orienteering2 2:17:43 3.76(36:39) 6.05(22:46) 16021 /21c100%399.0
  ski orienteering1 54:51 2.34(23:29) 3.76(14:35) 797 /7c100%187.1
  running1 45:38 4.1(11:08) 6.59(6:55) 35133.7
  strength3 26:0026.0
  Total9 8:52:13 39.7 63.89 108128 /28c100%1624.8
  [1-5]9 8:52:11
averages - sleep:6.7

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MoTuWeThFrSaSu

Sunday Jan 14, 2018 #

Event: ROC - Mendon Ponds Park - Winterfest Ski-O
 

Note
slept:4.5

8 AM

orienteering (hanging flags) 1:49:04 intensity: (14 @1) + (27:11 @2) + (55:49 @3) + (25:50 @4) *** 4.57 km (23:51 / km) +53m 22:32 / km
ahr:136 max:161 spiked:21/21c shoes: Atlas Run

10 AM

ski orienteering (hanging flags) 54:51 intensity: (9:24 @2) + (13:30 @3) + (31:57 @4) *** 3.76 km (14:35 / km) +79m 13:12 / km
ahr:145 max:161 spiked:7/7c shoes: Fischer CRS / Fischer RCS Carb

3 PM

orienteering (flag pickup) 28:39 intensity: (1:13 @1) + (10:56 @2) + (15:26 @3) + (1:04 @4) *** 1.47 km (19:27 / km) +107m 14:16 / km
ahr:129 max:149 shoes: Atlas Run

Saturday Jan 13, 2018 #

Event: EMPO Partridge Run ski-o
 
Event: 2018 Snowshoe Raid Adventure Run
 

Note
slept:9.0

strength (balance) 8:00 [1]

strength (shoveling) 10:00 [1]

Friday Jan 12, 2018 #

Note
slept:6.5

strength (balance) 4:00 [1]

2 PM

Note

Thursday Jan 11, 2018 #

Note
slept:5.5

running ("trail") 45:38 intensity: (2 @0) + (52 @1) + (4:04 @2) + (37:58 @3) + (2:42 @4) 4.1 mi (11:08 / mi) +35m 10:51 / mi
ahr:136 max:156 shoes: Salomon Speedcross 4 bluejay

Wednesday Jan 10, 2018 #

Note
slept:7.5 (rest day)

Tuesday Jan 9, 2018 #

Note
slept:6.0

11 AM

xc skiing - skate 45:00 intensity: (6:14 @2) + (14:08 @3) + (24:38 @4) 8.29 km (5:26 / km) +91m 5:09 / km
ahr:127 max:164 shoes: Salomon S-Lab SG / RCS Carb

xc skiing - skate 27:00 intensity: (58 @1) + (2:43 @2) + (15:29 @3) + (7:50 @4) 5.2 km (5:11 / km) +158m 4:30 / km
ahr:119 max:159 shoes: Madshus Terrasonic 180 / RCS

2 PM

xc skiing - skate 42:00 intensity: (4:09 @2) + (12:56 @3) + (24:55 @4) 8.3 km (5:04 / km) +104m 4:46 / km
ahr:128 max:164 shoes: Fischer RCR / Fischer RCS Carb

xc skiing - skate 26:00 intensity: (6 @1) + (1:59 @2) + (12:01 @3) + (11:54 @4) 5.2 km (5:00 / km) +166m 4:19 / km
ahr:131 max:160 shoes: Fischer SCS / Fischer RCS Carb

xc skiing - skate 17:00 intensity: (59 @2) + (5:41 @3) + (10:20 @4) 3.58 km (4:45 / km) +30m 4:34 / km
ahr:143 max:160 shoes: Madshus Terrasonic 180 / RCS

Monday Jan 8, 2018 #

Note
slept:7.75

strength (balance) 4:00 [1]

xc skiing - skate 43:33 intensity: (1:06 @1) + (5:52 @2) + (19:22 @3) + (17:13 @4) 6.7 km (6:30 / km) +97m 6:04 / km
ahr:140 max:160 shoes: Madshus Terrasonic 180 / RCS

xc skiing - skate 1:07:28 intensity: (1:38 @1) + (12:51 @2) + (32:33 @3) + (20:26 @4) 10.21 km (6:36 / km) +161m 6:07 / km
ahr:137 max:160 shoes: Salomon S-Lab SG / RCS Carb

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