In the 7 days ending Oct 26, 2013:
Trail run warm up/down 15:00 [1] shoes: X-Talon 3
Orienteering race 1:31:32 intensity: (17 @0) + (25:42 @1) + (25:09 @2) + (26:45 @3) + (12:15 @4) + (1:24 @5) 7.43 km (12:19 / km) +263m 10:28 / km ahr:141 max:182 weight:147lbs shoes: X-Talon 3
Circuits 1:00:00 [2] weight:148lbs shoes: X-Talon 212
Note
Trail run intervals 1:12:53 intensity: (12 @0) + (27:46 @1) + (9:34 @2) + (8:54 @3) + (16:45 @4) + (9:42 @5) 9.45 km (7:43 / km) +95m 7:20 / km ahr:146 max:193 weight:148lbs shoes: F-Lite 230
Note weight:148lbs (rest day)
Road run tempo 55:53 intensity: (5:08 @0) + (3:40 @1) + (1:50 @2) + (4:21 @3) + (27:26 @4) + (13:28 @5) 9.27 km (6:02 / km) +30m 5:56 / km ahr:150 max:181 weight:149lbs shoes: Hyper Speed 4
Circuits 1:05:00 [1] weight:149lbs shoes: X-Talon 212
Strength 1:00:00 [1]
Orienteering race 1:30:40 intensity: (12:15 @0) + (57:12 @1) + (10:34 @2) + (6:16 @3) + (2:46 @4) + (1:37 @5) *** 5.6 km (16:12 / km) +79m 15:08 / km ahr:131 max:175 spiked:9/10c shoes: X-Talon 3
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