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Training Log Archive: arthurd

In the 7 days ending May 7, 2012:

activity # timemileskm+mload
  orienteering4 3:36:42 12.01(18:03) 19.32(11:13) 53939 /51c76%653.5
  running3 1:30:20 10.18(8:52) 16.38(5:31) 73304.5
  walking2 31:00 1.37(22:34) 2.21(14:02) 17840.3
  terrain running1 20:33 1.25(16:25) 2.01(10:12) 660.8
  trail running1 12:52 1.02(12:38) 1.64(7:51) 2641.6
  Total9 6:11:27 25.83(14:23) 41.57(8:56) 82239 /51c76%1100.7
  [1-5]9 6:00:52
averages - sleep:7.5

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Monday May 7, 2012 #

running (road) 24:23 intensity: (6 @0) + (1 @1) + (1 @2) + (1 @3) + (21:50 @4) + (2:24 @5) 3.05 mi (8:00 / mi) +22m 7:49 / mi
ahr:159 max:183 slept:8.5 shoes: Puma Ventis (yellow)

Sunday May 6, 2012 #

8 AM

walking warm up/down 11:30 intensity: (6:08 @0) + (40 @1) + (4:40 @2) + (2 @3) 0.85 km (13:37 / km) +57m 10:11 / km
ahr:101 max:130 slept:7.0 shoes: Merrell Reflex II #2

9 AM

orienteering race (long - green X) 1:35:19 intensity: (15 @1) + (14:23 @2) + (51:34 @3) + (29:07 @4) *** 8.13 km (11:43 / km) +254m 10:08 / km
ahr:140 max:166 spiked:12/15c shoes: Merrell Reflex II #2


Green X Long - Splits

Saturday May 5, 2012 #

Event: 33rd West Point A Meet
 
8 AM

walking warm up/down 19:30 intensity: (3:46 @0) + (4:46 @1) + (7:30 @2) + (3:28 @3) 1.37 km (14:17 / km) +121m 9:54 / km
ahr:112 max:141 slept:6.5 shoes: Merrell Reflex II #2

9 AM

orienteering race (middle - green X) 59:04 intensity: (21:53 @2) + (28:55 @3) + (8:16 @4) *** 4.26 km (13:53 / km) +138m 11:56 / km
ahr:134 max:156 spiked:10/15c shoes: Merrell Reflex II #2

2 PM

orienteering race (sprint - green X) 17:20 intensity: (15 @2) + (6:05 @3) + (10:19 @4) + (41 @5) *** 2.25 km (7:42 / km) +45m 7:00 / km
ahr:148 max:169 spiked:15/16c shoes: Merrell Reflex II #2


Green X Sprint - Splits

Green X Middle - Splits

Friday May 4, 2012 #

Note
slept:7.75 (rest day)

Thursday May 3, 2012 #

running (road) 28:07 intensity: (19 @0) + (2:04 @1) + (1:40 @2) + (19:47 @3) + (4:17 @4) 3.1 mi (9:04 / mi) +13m 8:57 / mi
ahr:137 max:156 slept:8.5 shoes: Puma Ventis (yellow)

Wednesday May 2, 2012 #

running ("trail") 37:50 intensity: (9 @0) + (10 @1) + (27 @2) + (26:11 @3) + (10:53 @4) 4.03 mi (9:23 / mi) +38m 9:07 / mi
ahr:143 max:161 slept:8.5 shoes: Puma Ventis (yellow)

Tuesday May 1, 2012 #

Note
slept:6.0

6 PM

terrain running intervals 12:33 intensity: (2 @0) + (39 @1) + (2:44 @2) + (5:01 @3) + (4:00 @4) + (7 @5) 1.3 km (9:41 / km) +3m 9:34 / km
ahr:138 max:165 shoes: Merrell Reflex II #2

orienteering 11:15 intensity: (5 @0) + (55 @1) + (2:35 @2) + (3:47 @3) + (3:53 @4) *** 1.3 km (8:41 / km) +23m 7:58 / km
ahr:136 max:159 shoes: Merrell Reflex II #2

orienteering (map memory) 33:44 intensity: (1:18 @1) + (10:32 @2) + (16:36 @3) + (5:18 @4) *** 3.39 km (9:57 / km) +79m 8:55 / km
ahr:132 max:152 spiked:2/5c shoes: Merrell Reflex II #2

terrain running intervals 8:00 intensity: (1:04 @1) + (1:52 @2) + (2:00 @3) + (3:04 @4) 0.72 km (11:09 / km) +3m 10:55 / km
ahr:135 max:162 shoes: Merrell Reflex II #2

trail running 12:52 intensity: (30 @1) + (1:28 @2) + (5:27 @3) + (5:27 @4) 1.64 km (7:51 / km) +26m 7:17 / km
ahr:140 max:154 shoes: Merrell Reflex II #2

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