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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: arthurd

In the 7 days ending Oct 6, 2014:

activity # timemileskm+mload
  rollerskiing3 3:05:27 21.13(8:47) 34.01(5:27) 231523.8
  orienteering3 2:19:35 8.93(15:38) 14.38(9:43) 40336 /46c78%485.3
  walking3 1:02:38 2.94(21:18) 4.73(13:14) 250110.2
  running2 57:20 6.23(9:12) 10.03(5:43) 48194.8
  strength7 27:1527.3
  Total14 7:52:15 39.24 63.15 93236 /46c78%1341.3
  [1-5]14 7:51:40
averages - sleep:6.8

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TuWeThFrSaSuMo

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

Sunday Oct 5, 2014 #

Note
slept:5.75

strength (balance) 2:00 [1]

8 AM

walking warm up/down 17:34 intensity: (3:28 @1) + (8:27 @2) + (5:33 @3) + (6 @4) 1.77 km (9:54 / km) +53m 8:37 / km
ahr:122 max:146 shoes: Salomon Speedcross 3 scoreblue

9 AM

orienteering race (middle) 38:21 intensity: (3 @0) + (6 @1) + (3:18 @2) + (15:40 @3) + (16:38 @4) + (2:36 @5) *** 3.58 km (10:42 / km) +96m 9:26 / km
ahr:145 max:175 spiked:13/14c shoes: Salomon Speedcross 3 scoreblue


Middle Green X - Splits

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]

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