In the 7 days ending Dec 10, 2017:
running warm up/down 39:07 intensity: (13:20 @1) + (17:00 @2) + (8:47 @3) 8.37 km (4:40 / km) +149m 4:17 / km ahr:157 max:179 shoes: inov-8 X-Talon 212
orienteering 54:49 intensity: (4:49 @1) + (20:00 @2) + (20:00 @3) + (10:00 @4) 8.48 km (6:28 / km) +150m 5:56 / km ahr:163 max:184 19c shoes: inov-8 X-Talon 212
running warm up/down 11:30 [1] 2.21 km (5:12 / km) shoes: Saucony Breakthru 2
running tempo 40:03 intensity: (10:03 @2) + (25:00 @3) + (5:00 @4) 10.19 km (3:56 / km) +20m 3:54 / km shoes: Saucony Breakthru 2
running warm up/down 17:49 [1] 3.82 km (4:40 / km) +20m 4:33 / km ahr:153 max:161 shoes: Saucony Breakthru 2
climbing (bouldering) 1:00:00 intensity: (30:00 @1) + (30:00 @2)
cycling warm up/down 10:20 intensity: (4:53 @1) + (3:27 @2) + (2:00 @3) 4.34 km (25.2 kph) ahr:144 max:169
running intervals 34:08 intensity: (10:19 @1) + (2:43 @2) + (6:19 @3) + (14:47 @4) 7.52 km (4:32 / km) +4m 4:32 / km ahr:166 max:186 shoes: Asics Gel-DS Racer 11
cycling warm up/down 11:21 intensity: (5:10 @1) + (5:53 @2) + (18 @3) 4.32 km (22.8 kph) +22m ahr:144 max:162
other sports (volleyball) 1:15:00 [1] shoes: Asics Gel-Blade 2
running 1:11:48 intensity: (3:33 @1) + (45:00 @2) + (21:57 @3) + (1:18 @4) 15.86 km (4:32 / km) +242m 4:12 / km ahr:159 max:177 shoes: inov-8 X-Talon 200
orienteering (night) 55:17 intensity: (5:04 @1) + (10:23 @2) + (15:47 @3) + (24:03 @4) 8.41 km (6:35 / km) +204m 5:52 / km ahr:169 max:190 24c shoes: inov-8 X-Talon 212
Note
running warm up/down 13:59 [1] 2.42 km (5:46 / km) +5m 5:43 / km shoes: Saucony Breakthru 2
running intervals 31:00 intensity: (5:00 @1) + (5:00 @2) + (18:00 @3) + (3:00 @4) 8.36 km (3:42 / km) +4m 3:42 / km shoes: Saucony Breakthru 2
running warm up/down 13:05 [1] 2.37 km (5:31 / km) +47m 5:01 / km shoes: Saucony Breakthru 2
strength 22:00 [1]
stretching/blackroll/yoga 10:00 [0]
strength 40:00 [1]
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