In the 7 days ending Aug 16, 2020:
Biking long 2:18:01 intensity: (12:37 @1) + (1:06:51 @2) + (55:02 @3) + (3:31 @4) 32.55 km (4:14 / km) +261m 4:05 / km ahr:121 max:160 shoes: Crescent Njord 29" (2015)
Note (rest day)
Running 1:00:24 intensity: (6 @1) + (1:47 @2) + (25:35 @3) + (20:46 @4) + (12:10 @5) 8.76 km (6:54 / km) +228m 6:06 / km ahr:152 max:176
Hike-Walk-NW hills 1:54:54 intensity: (15:46 @1) + (1:38:32 @2) + (36 @3) 10.28 km (11:10 / km) +451m 9:10 / km ahr:112 max:126 shoes: Asics Gel-Kayano 24
Running warm up/down 18:02 intensity: (1:53 @1) + (3:38 @2) + (12:31 @3) 2.08 km (8:40 / km) +68m 7:27 / km ahr:128 max:149 shoes: Inov-8 X-Talon 225 2018 Red
Orienteering 45:51 intensity: (9:16 @1) + (8:17 @2) + (11:03 @3) + (16:40 @4) + (35 @5) ** 3.92 km (11:41 / km) +83m 10:34 / km ahr:132 max:171 spiked:9/9c shoes: Inov-8 X-Talon 225 2018 Red
Running intervals 42:50 intensity: (22 @1) + (45 @2) + (26:13 @3) + (11:26 @4) + (4:04 @5) 7.49 km (5:43 / km) +98m 5:22 / km ahr:149 max:182 shoes: Asics Gel-Kayano 24
Strength 3:08 intensity: (3:07 @0) + (1 @3) ahr:55 max:62 weight:71.6kg (rest day)
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