In the 7 days ending Oct 1, 2017:
Running 20:45 intensity: (5 @2) + (7 @3) + (2:30 @4) + (18:03 @5) 5.24 km (3:58 / km) +155m 3:27 / km ahr:170 max:179 shoes: Salomon S-Lab XA Amphib
Running warm up/down 30:00 intensity: (10:00 @1) + (20:00 @2) 4.0 km (7:30 / km) shoes: Salomon S-Lab XA Amphib
Running 20:00 intensity: (10:00 @1) + (10:00 @2) 2.0 km (10:00 / km) shoes: Hoka One One Clifton 2
Note (sick) (rest day)
Running 51:51 intensity: (10:13 @1) + (32:13 @2) + (9:25 @3) 7.04 km (7:22 / km) +175m 6:33 / km ahr:119 max:147 shoes: Nike Terra Kiger 3
Orienteering 40:00 intensity: (20:00 @1) + (20:00 @2) 4.5 km (8:53 / km) shoes: Salomon S-LAB Speed
Note (rest day)
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