In the 7 days ending Aug 23, 2009:
Orienteering race 1:05:00 intensity: (15:00 @3) + (48:00 @4) + (2:00 @5) *** 9.0 km (7:13 / km) spiked:9/12c shoes: ASICS Trabuco (blue)
Note
Running warm up/down (Dog jog) 36:40 [2]
Running warm up/down 15:00 [2] 2.48 km (6:03 / km) shoes: ASICS Trabuco (blue)
Running intervals 15:00 intensity: (7:30 @2) + (7:30 @5) 3.8 km (3:57 / km) shoes: ASICS Trabuco (blue)
Swimming 1:30:00 [3] weight:78.8kg
Paddling 51:21 [3] 9.8 km (5:14 / km)
MTB (Commute) 30:00 [3] 10.68 km (21.4 kph) shoes: MTB, Gary Fisher mtb
MTB (Commute) 24:46 [4] 10.33 km (25.0 kph) shoes: MTB, Gary Fisher mtb
Swimming 1:29:00 intensity: (1:05:40 @3) + (10:00 @4) + (13:20 @5) 3.6 km (24:43 / km)
Running hills (SAS Sandhill) 36:00 intensity: (28:00 @2) + (2:00 @4) + (6:00 @5) shoes: TEVA
Road Bike (Commute) 45:03 [2] 19.53 km (26.0 kph) shoes: Roadie, Scott R3
Road Bike (Commute) 41:01 [3] 19.04 km (27.9 kph) shoes: Roadie, Scott R3
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