In the 7 days ending Jan 22, 2012:
Orienteering race (Score-O) 1:24:39 intensity: (4:19 @3) + (39:50 @4) + (40:30 @5) *** 9.16 km (9:14 / km) +78m 8:52 / km ahr:161 max:181 spiked:17/23c shoes: Jalas XCtrl
Note (rest day)
Run - Road long (Commute) 20:00 [3] 3.0 km (6:40 / km) shoes: Salomon XA Pro 3D GTX
Run - Road long (Commute) 45:00 [3] 5.9 km (7:38 / km) shoes: Salomon XA Pro 3D GTX
Bicycle - Road (Commute) 49:00 [3] 8.8 mi (5:34 / mi)
Bicycle - Road (Commute) 50:00 [3] 8.8 mi (5:41 / mi)
Run - Road long (Commute) 46:00 [3] 6.11 km (7:32 / km) shoes: Salomon XA Pro 3D GTX
Run - Road long (Commute) 16:00 [3] 2.4 km (6:40 / km) shoes: Salomon XA Pro 3D GTX
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