In the 7 days ending Oct 23, 2016:
Note weight:68.1kg
Workout 20:00 [4]
Running warm up/down 5:19 [3] 0.97 km (5:29 / km) +18m 5:02 / km shoes: VJ Integrator (2016)
Orienteering race 1:30:30 [4] *** 10.54 km (8:35 / km) +244m 7:42 / km spiked:11/16c shoes: VJ Integrator (2016)
Running warm up/down 57 [3] 0.19 km (5:02 / km) shoes: VJ Integrator (2016)
Strength 55:00 [4]
Note weight:68.6kg (rest day)
Running 1:16:48 intensity: (19 @1) + (4:37 @2) + (38:15 @3) + (33:37 @4) 14.83 km (5:11 / km) +203m 4:51 / km ahr:143 max:160 shoes: Nike Flex 2014 Run
Running tempo 27:44 intensity: (16 @0) + (37 @1) + (5:14 @2) + (6:30 @3) + (10:48 @4) + (4:19 @5) 5.06 km (5:29 / km) +73m 5:07 / km ahr:144 max:168 shoes: Nike Free 5.0+
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