In the 7 days ending Apr 23, 2011:
Running warm up/down 20:00 [3] 1.5 km (13:20 / km) +50m 11:26 / km shoes: VJ Bold Spike
Orienteering race 31:46 [5] **** 3.8 km (8:22 / km) +275m 6:08 / km spiked:17/18c shoes: VJ Bold Spike
Running warm up/down 10:00 [3] 1.0 km (10:00 / km) shoes: Inov8 X-Talon 212
Orienteering race 16:23 [5] ***** 2.6 km (6:18 / km) +95m 5:20 / km spiked:24/27c shoes: Inov8 X-Talon 212
Cycling 28:33 intensity: (41 @1) + (6:54 @2) + (18:35 @3) + (2:23 @4) 12.79 km (26.9 kph) +22m ahr:143 max:166 shoes: Exustar E-SR540
Cycling 5:14 [0] 2.44 km (28.0 kph) +7m shoes: Exustar E-SR540
Cycling 30:17 intensity: (1 @0) + (1:01 @1) + (4:08 @2) + (11:58 @3) + (13:09 @4) 12.74 km (25.2 kph) +22m ahr:151 max:171 shoes: Exustar E-SR540
Cycling 29:45 intensity: (26 @0) + (2:44 @1) + (7:40 @2) + (17:22 @3) + (1:33 @4) 12.72 km (25.7 kph) +3m ahr:138 max:162 shoes: Exustar E-SR540
Running 34:27 intensity: (9 @0) + (3:20 @1) + (14:11 @2) + (15:31 @3) + (1:16 @4) 5.25 km (6:33 / km) +124m 5:52 / km ahr:134 max:161 shoes: Asics GT-2150 (1)
Cycling 26:15 intensity: (16 @1) + (2:31 @2) + (16:57 @3) + (6:31 @4) 12.85 km (29.4 kph) +22m ahr:149 max:166 slept:7.0 weight:57.9kg shoes: Exustar E-SR540
Cycling 29:51 intensity: (2 @0) + (1:03 @1) + (9:47 @2) + (14:05 @3) + (4:54 @4) 12.65 km (25.4 kph) +3m ahr:143 max:168 shoes: Exustar E-SR540
Running intervals 33:13 intensity: (29 @0) + (5:15 @1) + (16:43 @2) + (3:54 @3) + (6:36 @4) + (16 @5) 4.82 km (6:53 / km) +4m 6:52 / km ahr:134 max:182 shoes: Asics GT-2150 (1)
Cycling 32:51 intensity: (1:36 @1) + (6:17 @2) + (17:47 @3) + (7:11 @4) 12.78 km (23.3 kph) +22m ahr:146 max:166 slept:7.5 weight:56.7kg shoes: Exustar E-SR540
Cycling 29:21 intensity: (3 @0) + (1:30 @1) + (9:49 @2) + (17:26 @3) + (33 @4) 12.68 km (25.9 kph) +3m ahr:138 max:159 shoes: Exustar E-SR540
Running 22:09 intensity: (8 @0) + (13 @1) + (9:03 @2) + (12:45 @3) 4.41 km (5:01 / km) +13m 4:57 / km ahr:136 max:145 shoes: Asics GT-2150 (1)
Orienteering race 1:13:09 [4] 14.73 km (4:58 / km) +474m 4:17 / km shoes: Inov8 OROC 340
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