In the 7 days ending Aug 21, 2011:
Running (roads) warm up/down 15:30 intensity: (10:00 @1) + (5:30 @2) 2.54 km (6:07 / km) +33m 5:44 / km shoes: Adidas Adizero Adios
Running (roads) race 1:45:59 intensity: (2:59 @2) + (26:00 @3) + (1:00:00 @4) + (17:00 @5) 21.1 km (5:01 / km) shoes: Adidas Adizero Adios
Hiking 30:00 [1] 3.5 km (8:34 / km) +50m 8:00 / km shoes: Adidas Adizero Adios
Hiking 1:00:00 [1] 5.0 km (12:00 / km) +50m 11:26 / km
Running (roads) intervals 38:58 intensity: (3:40 @1) + (18:56 @2) + (9:16 @3) + (6:56 @4) + (10 @5) 7.17 km (5:26 / km) +72m 5:10 / km ahr:147 max:170 shoes: Adidas Adizero Adios
Orienteering 20:00 intensity: (10:00 @1) + (8:00 @2) + (2:00 @3) ** shoes: VJ Bold
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