In the 7 days ending Feb 3, 2013:
Running (WU / Knock Out Semi / WD) 26:27 intensity: (1:22 @0) + (19:32 @1) + (51 @2) + (1:00 @3) + (3:42 @4) **** 3.06 km (8:39 / km) +28m 8:16 / km ahr:131 max:171 shoes: Nike Lunarace+
Orienteering (WU/ KO Final4/ WD) 21:31 intensity: (57 @0) + (13:23 @1) + (29 @2) + (5:06 @3) + (1:36 @4) **** 3.51 km (6:08 / km) +16m 6:00 / km ahr:136 max:175 shoes: Nike Lunarace+
Orienteering (WU & Sprint) 32:00 intensity: (3:01 @0) + (10:10 @1) + (2:44 @2) + (8:37 @3) + (7:28 @4) ***** 4.98 km (6:26 / km) +162m 5:32 / km ahr:146 max:170 shoes: Inov-8 Xtalon
Running (shadowing) 30:00 [2] 6.0 km (5:00 / km) +180m 4:21 / km shoes: Inov-8 Xtalon
Orienteering (WU / Sprint loops / WD) 55:35 intensity: (7:46 @0) + (21:43 @1) + (7:13 @2) + (14:25 @3) + (4:28 @4) ***** 8.24 km (6:45 / km) +330m 5:37 / km ahr:139 max:170 shoes: Inov-8 Xtalon
Running 10:54 intensity: (24 @0) + (10:06 @1) + (24 @2) 1.6 km (6:50 / km) +30m 6:15 / km ahr:127 max:146
Orienteering 17:05 intensity: (4:38 @0) + (10:55 @1) + (1:32 @2) **** 2.31 km (7:23 / km) +54m 6:37 / km ahr:128 max:153
Running 14:42 intensity: (11 @0) + (14:22 @1) + (9 @2) 2.5 km (5:52 / km) +40m 5:26 / km ahr:130 max:145
Orienteering (WU & Night Sprint) 34:38 intensity: (1:40 @0) + (8:31 @1) + (4:40 @2) + (4:05 @3) + (14:28 @4) + (1:14 @5) ***** 6.77 km (5:07 / km) +143m 4:38 / km ahr:156 max:180 shoes: Montrail rogue racer
Running (Shadowing & back to Hotel) 45:00 [2] 9.0 km (5:00 / km) +120m 4:41 / km shoes: Montrail rogue racer
Running 39:58 intensity: (2:06 @0) + (24:17 @1) + (12:07 @2) + (1:28 @3) 7.49 km (5:20 / km) +102m 5:00 / km ahr:139 max:158 shoes: Mizuno Wave Elixir 6
Strength Training 20:40 intensity: (7:05 @0) + (13:35 @1) +1m ahr:113 max:137
Alternativ (fotball) 14:20 intensity: (23 @0) + (6:34 @1) + (3:18 @2) + (4:05 @3) +1m ahr:147 max:164
Skiing XC (skate) 47:04 intensity: (1:48 @0) + (2:11 @1) + (5:41 @2) + (17:55 @3) + (19:29 @4) 11.31 km (14.4 kph) +283m ahr:161 max:175
Note
Running 52:00 [1] 9.7 km (5:22 / km) +210m 4:50 / km shoes: Adidas Adizero XT
Strength Training 40:00 [1]
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