In the 7 days ending Apr 12, 2015:
Note weight:68.8kg
Running long 1:23:12 intensity: (3 @0) + (6 @1) + (25 @2) + (13:43 @3) + (1:07:57 @4) + (58 @5) 14.84 km (5:36 / km) +214m 5:14 / km ahr:151 max:168 shoes: Nike Air Pegasus+ 29
Workout 15:00 [2]
Orienteering 1:25:00 intensity: (3 @0) + (5:16 @1) + (29:48 @2) + (39:13 @3) + (10:18 @4) + (22 @5) *** 5.88 km (14:27 / km) +271m 11:45 / km ahr:130 max:166 spiked:20/21c shoes: INOV8 X-Talon 212
Cycling 1:41:40 [3] 21.97 km (13.0 kph) +256m
Running intervals 18:19 intensity: (4 @0) + (5 @1) + (4:06 @2) + (6:08 @3) + (7:28 @4) + (28 @5) 2.59 km (7:04 / km) +41m 6:33 / km ahr:140 max:166 shoes: Walsh PB Elite Trainer
Strength 1:15:00 [4]
Note weight:68.3kg
Running intervals 37:44 intensity: (53 @0) + (50 @1) + (7:22 @2) + (9:54 @3) + (13:01 @4) + (5:44 @5) 6.33 km (5:58 / km) +100m 5:32 / km ahr:142 max:174 shoes: Nike Air Pegasus+ 29
Workout 30:00 [4]
Running 1:14:37 intensity: (41 @0) + (13 @1) + (1:39 @2) + (26:31 @3) + (43:19 @4) + (2:14 @5) 12.25 km (6:05 / km) +268m 5:29 / km ahr:147 max:175 shoes: Asics GEL-Fuji Trabuco G-TX
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