In the 7 days ending May 7, 2017:
Orienteering race (BRL Long) 1:26:52 intensity: (5:45 @1) + (17:10 @2) + (38:03 @3) + (25:52 @4) + (2 @5) 12.2 km (7:07 / km) +281m 6:23 / km ahr:162 max:183
Running warm up/down (23' EL, 5' AL) 28:00 [1]
Running 10:57 intensity: (6:12 @1) + (4:25 @2) + (20 @3) 1.65 km (6:38 / km) +16m 6:19 / km ahr:137 max:165
Orienteering race (DM Middle) 35:48 intensity: (33 @1) + (42 @2) + (1:27 @3) + (9:50 @4) + (23:16 @5) 5.49 km (6:31 / km) +86m 6:03 / km ahr:178 max:197
Running warm up/down (23' EL, 10' AL) 33:00 [1]
Note (rest day)
Running 1:02:02 intensity: (22:54 @1) + (25:15 @2) + (11:54 @3) + (1:37 @4) + (22 @5) 6.61 km (9:23 / km) +607m 6:26 / km ahr:145 max:182
Strength 30:00 [1]
Running intervals (12x 1' / 30'' P) 54:56 intensity: (25:08 @1) + (17:15 @2) + (6:16 @3) + (5:49 @4) + (28 @5) 8.22 km (6:41 / km) +503m 5:07 / km ahr:144 max:184
Running 20:00 [1]
Orienteering tempo 40:59 intensity: (3:39 @1) + (22:44 @2) + (14:01 @3) + (33 @4) + (2 @5) 4.17 km (9:50 / km) +112m 8:40 / km ahr:155 max:180
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