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Training Log Archive: arthurd

In the 7 days ending Oct 4, 2014:

activity # timemileskm+mload
  rollerskiing3 3:05:27 21.13(8:47) 34.01(5:27) 231523.8
  kayaking1 2:02:29 8.91 14.34112.2
  orienteering2 1:41:14 6.71(15:06) 10.79(9:23) 30723 /32c71%352.0
  running2 56:23 6.1(9:15) 9.81(5:45) 46183.1
  walking2 45:04 1.84(24:31) 2.96(15:14) 19772.8
  strength6 38:2238.4
  Total12 9:08:59 44.68 71.9 78123 /32c71%1282.3
  [1-5]12 8:57:23
averages - sleep:6.4

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SuMoTuWeThFrSa

Saturday Oct 4, 2014 #

Event: Grid-O
 

Note
slept:6.25

strength (balance) 2:00 [1]

10 AM

walking warm up/down 8:37 intensity: (29 @1) + (6:33 @2) + (1:35 @3) 0.6 km (14:16 / km) +75m 8:48 / km
ahr:123 max:131 shoes: Salomon Speedcross 3 greentea

11 AM

orienteering race (long) 1:21:49 intensity: (15 @1) + (18:34 @2) + (30:31 @3) + (29:55 @4) + (2:34 @5) *** 7.36 km (11:07 / km) +305m 9:12 / km
ahr:140 max:169 spiked:11/13c shoes: Salomon Speedcross 3 greentea

1 PM

walking 36:27 intensity: (18:27 @1) + (18:00 @2) ** 2.35 km (15:29 / km) +122m 12:18 / km
shoes: Salomon XT Hornet black


Long Green X - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 

Note
slept:6.5

strength (balance) 2:00 [1]

3 PM

running warm up/down 9:28 intensity: (9 @0) + (1:55 @1) + (1:35 @2) + (3:35 @3) + (2:14 @4) 1.1 km (8:35 / km) +6m 8:22 / km
ahr:130 max:151 shoes: Salomon Speedcross 3 greentea

orienteering race (sprint) 19:25 intensity: (6 @1) + (10 @2) + (13 @3) + (5:09 @4) + (13:47 @5) *** 3.43 km (5:40 / km) +2m 5:39 / km
ahr:165 max:173 spiked:12/19c shoes: Salomon Speedcross 3 greentea

4 PM

rollerskiing 3:17 intensity: (6 @2) + (1:47 @3) + (1:24 @4) 0.33 mi (9:57 / mi) +19m 8:26 / mi
ahr:143 max:153 shoes: Niflheim S600 / Rossi X9

rollerskiing 16:13 intensity: (30 @1) + (46 @2) + (10:21 @3) + (4:36 @4) 2.91 km (5:34 / km) +7m 5:30 / km
ahr:140 max:156 shoes: Niflheim S600 / Rossi X9


Sprint Green - Splits

Thursday Oct 2, 2014 #

Note
slept:7.5 (rest day)

strength (balance) 5:00 [1]

Wednesday Oct 1, 2014 #

Note
slept:7.5

strength (balance) 5:00 [1]

rollerskiing 1:29:57 intensity: (16 @0) + (3:05 @1) + (31:39 @2) + (49:07 @3) + (5:50 @4) 11.1 mi (8:06 / mi) +178m 7:43 / mi
ahr:130 max:154 shoes: Niflheim S600 / Rossi X9

Tuesday Sep 30, 2014 #

Note
slept:6.0

strength (balance) 5:00 [1]

rollerskiing (agility) 1:16:00 intensity: (18 @1) + (13:01 @2) + (52:57 @3) + (9:44 @4) 7.89 mi (9:38 / mi) +27m 9:32 / mi
ahr:135 max:154 shoes: Niflheim S600 / Rossi X9

strength (plank) 1:15 [1]

Monday Sep 29, 2014 #

Note
slept:2.0

strength (balance) 1:00 [1]

running tempo (road) 46:55 intensity: (22 @0) + (35 @1) + (1:02 @2) + (25:57 @3) + (17:06 @4) + (1:53 @5) 5.41 mi (8:40 / mi) +40m 8:29 / mi
ahr:146 max:166 shoes: Puma Ventis (yellow)

strength (plank) 1:07 [1]

strength (core) 16:00 [1]
ahr:88 max:114

Sunday Sep 28, 2014 #

Note
slept:9.0

strength (balance)

kayaking 1:57:29 intensity: (10:49 @0) + (1:46:09 @1) + (31 @2) 8.91 mi (4.6 mph)
ahr:86 max:115 shoes: QCC 600X

kayaking (rolling) 5:00 [1]
shoes: QCC 600X

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