In the 7 days ending Apr 3, 2011:
Orienteering race (NSW SL2 - Wattle Ridge) 1:15:33 intensity: (10 @0) + (6 @1) + (7 @2) + (16:04 @3) + (59:06 @4) 10.22 km (7:24 / km) +243m 6:37 / km ahr:161 max:172 shoes: INOV8 X-Talon 190
Orienteering (Macquarie Uni) 1:02:56 intensity: (14:35 @0) + (12:00 @1) + (11:55 @2) + (11:37 @3) + (12:02 @4) + (47 @5) 7.39 km (8:31 / km) +72m 8:08 / km ahr:134 max:179 shoes: Nike Air Pegasus +25
Orienteering (Gladesville Hospital ) 23:11 intensity: (1:39 @0) + (1:45 @1) + (3:02 @2) + (4:15 @3) + (12:17 @4) + (13 @5) 3.61 km (6:26 / km) +64m 5:54 / km ahr:150 max:175 shoes: Nike Air Pegasus +25
Orienteering (Gladesville Hospital ) 11:37 intensity: (1 @0) + (8 @1) + (9 @2) + (13 @3) + (1:44 @4) + (9:22 @5) 2.37 km (4:54 / km) +36m 4:33 / km ahr:176 max:185 shoes: INOV8 X-Talon 190
Orienteering race (NSW SL1 - Night Champs) 52:08 intensity: (12 @0) + (5 @1) + (13 @2) + (15:57 @3) + (35:41 @4) 8.15 km (6:24 / km) +152m 5:51 / km ahr:159 max:171 shoes: INOV8 X-Talon 190
Running intervals (Henry Lawson Top Loop) 52:00 intensity: (4:10 @0) + (5:24 @1) + (6:26 @2) + (14:44 @3) + (19:34 @4) + (1:42 @5) 7.83 km (6:38 / km) +69m 6:21 / km ahr:145 max:178 shoes: INOV8 X-Talon 190
Strength & Conditioning 10:00 [3]
Running hills (Loftus Rd) 42:24 [5] 5.37 km (7:54 / km) +203m 6:38 / km shoes: LunarGlide+2
Strength & Conditioning 30:00 [3]
Running 39:44 [3] 6.98 km (5:41 / km) +306m 4:40 / km shoes: LunarGlide+2
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