In the 7 days ending Jan 10, 2017:
Running race 16:40 intensity: (40 @1) + (10 @2) + (25 @3) + (15 @4) + (15:10 @5) 4.91 km (3:24 / km) ahr:181 max:192 shoes: Asics DS Trainers 21
Running warm up/down 25:00 [2] 4.0 km (6:15 / km) shoes: Asics DS Trainers 21
Cycling 29:18 [3] 12.8 km (26.2 kph) +7391m
Cycling 34:22 [3] 12.41 km (21.7 kph) +9935m
Mountain Bike 1:26:29 intensity: (4:04 @1) + (18:00 @2) + (36:32 @3) + (19:23 @4) + (8:30 @5) 22.29 km (15.5 kph) +500m ahr:149 max:191
Running 4:12:38 [3] 27.65 km (9:08 / km) +1000m 7:44 / km
Kayaking 4:52:25 [4] 69.08 km (14.2 kph)
Watersport 1:21:58 [3] 14.85 km (5:31 / km)
Mountain Bike 33:58 [3] 14.09 km (24.9 kph) +150m
Running 50:00 [3] 7.0 km (7:09 / km) +52m 6:53 / km
Pool 30:00 [3] 0.3 km (1:40:00 / km)
Note (rest day)
Mountain Bike 2:16:19 [3] 14.57 km (6.4 kph) +600m
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