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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: arthurd

In the 7 days ending Jan 3, 2015:

activity # timemileskm+mload
  ski orienteering5 4:21:30 29.65(8:49) 47.72(5:29) 110651 /56c91%890.9
  xc skiing - skate6 3:35:22 29.54(7:17) 47.54(4:32) 663655.1
  armchair orienteering1 1:30:00
  rollerskiing1 1:24:20 8.38(10:04) 13.49(6:15) 356281.8
  trail running1 45:18 2.96(15:18) 4.76(9:31) 111136.3
  running1 37:21 4.15(8:59) 6.68(5:35) 37111.6
  strength4 24:0024.0
  Total12 12:37:51 74.69 120.21 227351 /56c91%2099.7
  [1-5]12 11:04:37
averages - sleep:8.4

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SuMoTuWeThFrSa

Saturday Jan 3, 2015 #

Note
slept:9.0

10 AM

xc skiing - skate warm up/down 7:00 intensity: (39 @1) + (2:32 @2) + (3:49 @3) 1.47 km (4:46 / km) +17m 4:30 / km
ahr:128 max:142 shoes: Fischer RCR / Fischer RCS Carb

xc skiing - skate warm up/down 5:41 intensity: (6 @0) + (18 @1) + (1:27 @2) + (3:30 @3) + (20 @4) 1.4 km (4:03 / km) +2m 4:02 / km
ahr:132 max:148 shoes: Fischer CRS / Fischer RCS Carb

ski orienteering race 1:00:22 intensity: (19 @1) + (27 @2) + (19:04 @3) + (38:51 @4) + (1:41 @5) *** 11.44 km (5:17 / km) +250m 4:46 / km
ahr:150 max:168 spiked:9/11c shoes: Fischer CRS / Fischer RCS Carb

1 PM

ski orienteering 36:15 intensity: (2 @1) + (41 @2) + (9:29 @3) + (26:01 @4) + (2 @5) *** 7.92 km (4:35 / km) +160m 4:09 / km
ahr:150 max:165 spiked:8/8c shoes: Fischer CRS / Fischer RCS Carb

2 PM

xc skiing - skate 31:12 intensity: (2 @1) + (3:19 @2) + (13:15 @3) + (14:36 @4) 7.12 km (4:23 / km) +166m 3:55 / km
ahr:142 max:160 shoes: Fischer CRS / Fischer RCS Carb


Long - Splits

Medium - Splits

Friday Jan 2, 2015 #

Note
slept:9.5

10 AM

ski orienteering 42:20 intensity: (2:55 @0) + (4:49 @1) + (7:56 @2) + (10:05 @3) + (16:35 @4) *** 7.12 km (5:57 / km) +190m 5:15 / km
ahr:134 max:164 spiked:9/10c shoes: Rossi Max / Fischer RCS Carb

ski orienteering 37:28 intensity: (48 @1) + (3:09 @2) + (21:09 @3) + (12:22 @4) *** 7.46 km (5:01 / km) +149m 4:34 / km
ahr:140 max:158 spiked:9/10c shoes: Rossi Max / Fischer RCS Carb

1 PM

xc skiing - skate 38:24 intensity: (1:14 @1) + (7:04 @2) + (20:01 @3) + (10:05 @4) 7.94 km (4:50 / km) +155m 4:24 / km
ahr:136 max:155 shoes: Fischer CRS / Fischer RCS Carb

Thursday Jan 1, 2015 #

Event: EMPO Garnet Hill ski-O
 

Note
slept:4.75

11 AM

xc skiing - skate warm up/down 6:05 intensity: (16 @1) + (2:01 @2) + (1:10 @3) + (2:38 @4) 1.36 km (4:28 / km) +32m 4:00 / km
ahr:135 max:155 shoes: Rossi Max / Fischer RCS Carb

ski orienteering race 1:15:40 intensity: (7:36 @2) + (24:46 @3) + (41:09 @4) + (2:09 @5) *** 12.07 km (6:16 / km) +270m 5:38 / km
ahr:147 max:168 spiked:13/13c shoes: Rossi Max / Fischer RCS Carb

12 PM

ski orienteering race 9:25 intensity: (15 @1) + (47 @2) + (2:54 @3) + (5:29 @4) *** 1.72 km (5:29 / km) +87m 4:22 / km
ahr:144 max:163 spiked:3/4c shoes: Rossi Max / Fischer RCS Carb

1 PM

xc skiing - skate 25:31 intensity: (2:44 @2) + (9:22 @3) + (13:25 @4) 6.46 km (3:57 / km) +161m 3:31 / km
ahr:143 max:159 shoes: Rossi Max / Fischer RCS Carb

Wednesday Dec 31, 2014 #

Note
slept:9.0 (rest day)

strength (balance) 6:00 [1]

Tuesday Dec 30, 2014 #

Note
slept:8.25

strength (balance) 6:00 [1]

xc skiing - skate 1:12:00 intensity: (1:09 @1) + (12:53 @2) + (45:45 @3) + (12:13 @4) 14.95 km (4:49 / km) +88m 4:41 / km
ahr:133 max:153 shoes: Fischer RCR / Fischer RCS Carb

xc skiing - skate 29:29 intensity: (6 @0) + (16 @1) + (6:34 @2) + (19:51 @3) + (2:42 @4) 6.84 km (4:19 / km) +42m 4:11 / km
ahr:134 max:152 shoes: Fischer CRS / Fischer RCS Carb

Monday Dec 29, 2014 #

Note
slept:8.25

strength (balance) 6:00 [1]

rollerskiing hills 1:03:59 intensity: (27 @1) + (12:24 @2) + (14:48 @3) + (33:32 @4) + (2:48 @5) 11.9 km (5:23 / km) +254m 4:52 / km
ahr:146 max:167 shoes: Niflheim S600 / Rossi X9

rollerskiing intervals (DP) 11:40 intensity: (51 @1) + (2:38 @2) + (8:11 @3) 0.37 km (31:22 / km) +25m 23:28 / km
ahr:129 max:144 shoes: Niflheim S600 / Rossi X9

rollerskiing 8:41 intensity: (21 @2) + (42 @3) + (7:38 @4) 1.23 km (7:05 / km) +77m 5:24 / km
ahr:153 max:161 shoes: Niflheim S600 / Rossi X9

trail running 45:18 intensity: (11:06 @2) + (22:43 @3) + (11:29 @4) 2.96 mi (15:18 / mi) +111m 13:42 / mi
ahr:137 max:154 shoes: Salomon Speedcross 3 greentea

Sunday Dec 28, 2014 #

Note
slept:10.0

strength (balance) 6:00 [1]

running ("trail") 37:21 intensity: (7 @0) + (12 @1) + (2:52 @2) + (31:01 @3) + (3:09 @4) 4.15 mi (8:59 / mi) +37m 8:45 / mi
ahr:138 max:156 shoes: K-Swiss Keahou 2 #2

armchair orienteering (Catching Features) 1:30:00 [0] ***

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