In the 7 days ending Jan 17, 2016:
running 1:16:01 intensity: (9:00 @1) + (26:53 @2) + (38:36 @3) + (1:32 @4) 15.66 km (4:51 / km) +235m 4:31 / km ahr:160 max:183 slept:8.0 shoes: Salomon Speedcross 3 CS red
skiing (skating) 1:59:55 intensity: (9:00 @1) + (1:50:55 @2) 21.75 km (5:31 / km) +514m 4:56 / km slept:9.5
running 1:03:32 intensity: (12:34 @1) + (28:16 @2) + (20:50 @3) + (1:52 @4) 13.52 km (4:42 / km) +206m 4:22 / km ahr:156 max:180 shoes: inov-8 X-Talon 212
cycling 20:00 [2] 9.0 km (27.0 kph)
cycling 16:45 intensity: (4:32 @1) + (5:59 @2) + (4:30 @3) + (1:44 @4) 6.2 km (22.2 kph) +51m ahr:155 max:182
orienteering (night) 54:52 intensity: (15:25 @1) + (19:32 @2) + (15:22 @3) + (4:33 @4) 5.98 km (9:10 / km) +93m 8:31 / km ahr:156 max:181 40c shoes: Salomon Speedcross 3 CS red
cycling 15:11 intensity: (8:40 @1) + (4:25 @2) + (2:06 @3) 6.33 km (25.0 kph) +26m ahr:142 max:171
running intervals (fartlek) 1:00:00 intensity: (14:11 @1) + (23:52 @2) + (10:44 @3) + (11:13 @4) 11.75 km (5:06 / km) +5m 5:06 / km ahr:157 max:190 slept:9.0 shoes: Asics Gel-Lyte 33.3
Note
strength 38:00 [2]
Note slept:8.5 (rest day)
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