In the 7 days ending Jul 7, 2013:
Orienteering race (WOC Long Qual) 1:14:45 intensity: (1:00 @1) + (4:00 @2) + (25:00 @3) + (35:00 @4) + (9:45 @5) (sick)
Running warm up/down (25' EL) 25:00 [1]
Orienteering (WOC Long Model) 40:38 intensity: (13 @0) + (6:46 @1) + (30:51 @2) + (2:48 @3) 4.74 km (8:34 / km) +81m 7:54 / km ahr:148 max:169
Orienteering (WOC Middle Model) 41:42 intensity: (1 @0) + (2:16 @1) + (24:10 @2) + (15:15 @3) 3.54 km (11:47 / km) +96m 10:22 / km ahr:156 max:169
Running warm up/down 10:00 [1]
Running 30:00 [1]
Running 30:00 intensity: (27:00 @1) + (3:00 @3)
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