In the 7 days ending Jul 24, 2011:
Running (mixed) 25:00 intensity: (10:00 @0) + (10:00 @1) + (5:00 @3) 2.5 km (10:00 / km) shoes: Inov-8 X-Talon 212 l
Running (mixed) 1:01:47 intensity: (19 @0) + (10:50 @1) + (40:03 @2) + (10:35 @3) 8.5 km (7:16 / km) +209m 6:28 / km ahr:142 max:157 shoes: Inov-8 X-Talon 212 l
Running (terrain) 42:00 intensity: (34 @0) + (11:28 @1) + (25:24 @2) + (4:34 @3) 5.74 km (7:19 / km) +142m 6:31 / km ahr:139 max:158 shoes: Inov-8 X-Talon 212 l
Alternative 15:00 [1]
Orienteering 47:16 intensity: (1:56 @0) + (28:17 @1) + (17:03 @2) *** 3.95 km (11:57 / km) +101m 10:36 / km ahr:124 max:145 spiked:6/9c shoes: VJ Bold
Running (mixed) intervals 46:04 intensity: (14 @0) + (19:54 @1) + (10:28 @2) + (3:18 @3) + (10:03 @4) + (2:07 @5) 7.25 km (6:21 / km) +93m 5:58 / km ahr:141 max:173 shoes: Inov-8 X-Talon 212 l
Alternative warm up/down 10:00 [1]
Strenght 20:00 [1]
Cycling 1:05:21 intensity: (28 @0) + (1:04:03 @1) + (50 @2) 23.82 km (2:45 / km) +160m 2:39 / km ahr:115 max:135
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