In the 7 days ending Apr 8, 2012:
Orienteering race 41:40 [5] ***** 5.8 km (7:11 / km) +150m 6:22 / km spiked:22/30c shoes: VJ Bold Stud
Running warm up/down 15:00 [3] 2.5 km (6:00 / km) shoes: VJ Bold Stud
Orienteering race 1:30:49 [4] **** 10.3 km (8:49 / km) +685m 6:37 / km spiked:25/27c shoes: VJ Bold Stud
Orienteering warm up/down 20:00 [3] 4.0 km (5:00 / km) +60m 4:39 / km shoes: VJ Bold Stud
Orienteering race 15:30 [5] ***** 2.9 km (5:21 / km) +20m 5:10 / km spiked:20/24c shoes: Asics Gel-Speedstar II
Running warm up/down 20:00 [3] 2.0 km (10:00 / km) +50m 8:53 / km shoes: Asics Gel-Speedstar II
Cycling 28:41 intensity: (11 @0) + (3:05 @1) + (4:32 @2) + (15:58 @3) + (4:55 @4) 12.81 km (26.8 kph) +22m ahr:143 max:171 slept:7.5 weight:57.8kg shoes: Exustar E-SR540
Cycling 29:59 intensity: (4 @0) + (3:20 @1) + (7:54 @2) + (17:28 @3) + (1:05 @4) + (8 @5) 12.33 km (24.7 kph) +1m ahr:138 max:182 shoes: Exustar E-SR540
Running hills 40:43 intensity: (7 @0) + (2:36 @1) + (15:47 @2) + (22:13 @3) 6.74 km (6:02 / km) +156m 5:25 / km ahr:137 max:154 shoes: Asics Gel-Trabuco 14
Note (rest day)
Cycling 28:44 intensity: (29 @0) + (2:04 @1) + (6:11 @2) + (16:20 @3) + (3:40 @4) 12.79 km (26.7 kph) +22m ahr:141 max:166 slept:7.5 weight:57.8kg shoes: Exustar E-SR540
Cycling 27:11 intensity: (2:13 @1) + (12:10 @2) + (12:48 @3) 12.34 km (27.2 kph) +2m ahr:135 max:155 shoes: Exustar E-SR540
Cycling 27:10 intensity: (44 @0) + (1:25 @1) + (7:25 @2) + (17:03 @3) + (33 @4) 12.79 km (28.2 kph) +18m ahr:138 max:164 shoes: Exustar E-SR540
Cycling 28:02 intensity: (47 @0) + (2:16 @1) + (9:11 @2) + (15:16 @3) + (32 @4) 12.35 km (26.4 kph) +12m ahr:135 max:164 shoes: Exustar E-SR540
Running 22:49 intensity: (5 @0) + (15 @1) + (7:35 @2) + (14:54 @3) 5.01 km (4:33 / km) +5m 4:32 / km ahr:139 max:152 shoes: Asics GT-2170
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