In the 7 days ending Nov 16, 2013:
Trail run warm up/down 10:00 [1] shoes: X-Talon 3
Orienteering race 1 [4] *** 4.3 km ( / km) +100m / km spiked:9/11c shoes: X-Talon 3
Orienteering race 53:19 intensity: (30 @0) + (11:29 @1) + (12:20 @2) + (11:01 @3) + (17:24 @4) + (35 @5) *** 5.05 km (10:33 / km) +114m 9:29 / km ahr:153 max:181 spiked:9/11c shoes: X-Talon 3
Note (rest day)
Trail run 1:37:28 [1] 7.19 km (13:34 / km) +159m 12:13 / km weight:146lbs shoes: X-Talon 2
Road run tempo 54:56 intensity: (5 @0) + (10:37 @1) + (2:12 @2) + (8:29 @3) + (10:44 @4) + (22:49 @5) 9.22 km (5:58 / km) +31m 5:52 / km ahr:160 max:208 weight:147lbs shoes: Road-X 233
Trail run 41:21 intensity: (5:28 @0) + (13:55 @1) + (2:47 @2) + (2:46 @3) + (13:32 @4) + (2:53 @5) 3.02 mi (13:42 / mi) +50m 13:01 / mi ahr:145 max:176 weight:148lbs shoes: X-Talon 212
Circuits 1:00:04 intensity: (1:00:00 @1) + (4 @2) ahr:114 max:146 shoes: X-Talon 212
Trail run 25:28 intensity: (2:46 @0) + (17:37 @1) + (5:02 @2) + (3 @3) 1.92 mi (13:16 / mi) +27m 12:43 / mi ahr:133 max:153 shoes: X-Talon 212
Orienteering 34:18 [1] 2.53 km (13:33 / km) +61m 12:06 / km weight:148lbs shoes: X-Talon 3
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