In the last 7 days:
| activity | # | time | miles | km | +m | | | load |
| Running | 2 | 2:45:54 | 16.36 | (10:09) | 26.32 | (6:18) | 283 | | | | 42.8 |
| Walking | 2 | 2:03:31 | 6.99 | (17:40) | 11.26 | (10:58) | 190 | | | | 12.4 |
| Orienteering | 1 | 1:33:28 | 5.5 | (16:59) | 8.85 | (10:33) | 350 | | | | 41.7 |
| Hiking | 1 | 53:13 | 1.51 | (35:19) | 2.42 | (21:57) | 103 | | | | 7.0 |
| Total | 5 | 7:16:06 | 30.36 | (14:22) | 48.86 | (8:56) | 926 | | | | 103.8 |
11 AM
Orienteering race 1:33:28 8.85 km (10:33 / km) +350m 8:49 / km
ahr:145 max:166 shoes: Red VJ’s
Hiking 53:13 2.42 km (21:57 / km) +103m 18:06 / km
ahr:112 max:142 shoes: Red VJ’s
Picking up controls.
6 AM
Running long 1:49:20 15.92 km (6:52 / km) +196m 6:28 / km
ahr:120 max:136 shoes: Blue Clifton 9
Long Run Saturday. Very easy 10 with the crew. AHR 120!
Running intervals 1:33 0.4 km (3:51 / km)
ahr:125 max:148 shoes: Blue Clifton 9
Strides. 5 were plenty. Felt much better than last week.
12 PM
Walking 1:01:36 5.63 km (10:57 / km) +96m 10:06 / km
ahr:89 max:124 shoes: Black Clifton 9
Walking with Chun.
11 AM
Walking 1:01:55 [1] 5.63 km (11:00 / km) +94m 10:09 / km
ahr:77 max:105 shoes: Black Clifton 9
Walking with Chun.
6 PM
Running tempo 55:01 10.0 km (5:30 / km) +87m 5:16 / km
ahr:148 max:167 shoes: Blue Clifton 9
10k Tuesday - long delayed. First time back in Lullwater in a long time. Darn hot and hilly.
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