In the 7 days ending Jul 11, 2010:
Orienteering race 1:03:26 intensity: (22 @1) + (2:35 @2) + (20:57 @3) + (39:21 @4) + (11 @5) ***** 9.47 km (6:42 / km) +293m 5:48 / km ahr:145 max:171 spiked:9/10c shoes: Icebug SPIRIT OLX
Orienteering (Controls pickup) 59:06 intensity: (18:22 @1) + (31:09 @2) + (9:35 @3) ***** 6.26 km (9:27 / km) +221m 8:02 / km ahr:111 max:139 11c shoes: Icebug SPIRIT OLX
XC Running long 1:29:38 intensity: (1:16 @1) + (28:06 @2) + (59:13 @3) + (1:03 @4) 16.16 km (5:33 / km) +513m 4:47 / km ahr:132 max:147 shoes: Salomon XA Pro 3D Ultra
XC Running long 1:03:31 intensity: (10 @1) + (11:14 @2) + (49:27 @3) + (2:40 @4) 11.06 km (5:45 / km) +316m 5:02 / km ahr:136 max:148 shoes: Salomon XA Pro 3D Ultra
XC Running warm up/down 12:41 intensity: (1:02 @1) + (7:54 @2) + (3:45 @3) 2.6 km (4:53 / km) +39m 4:32 / km ahr:120 max:139 shoes: TNF Rucky Chucky
XC Running 33:00 intensity: (22 @1) + (2:35 @2) + (21:29 @3) + (8:34 @4) 6.52 km (5:04 / km) +148m 4:33 / km ahr:140 max:152 shoes: TNF Rucky Chucky
Note
Arc-Trainer (Elliptical) 30:00 [3] ahr:119 max:132 shoes: Asics Gel-Kayano 14
Treadmill hills 30:00 [3] ahr:126 max:135 shoes: Asics Gel-Kayano 14
Arc-Trainer (Elliptical) 30:00 [3] ahr:115 max:130 shoes: Asics Gel-Kayano 14
Treadmill (Hills) 30:00 [3] ahr:125 max:139 shoes: Asics Gel-Kayano 14
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