In the 7 days ending Jan 29, 2012:
ski orienteering 1:48:01 intensity: (2:59 @1) + (14:27 @2) + (38:20 @3) + (49:28 @4) + (2:47 @5) *** 15.22 km (7:06 / km) +353m 6:22 / km ahr:143 max:173 spiked:15/15c slept:7.75 shoes: Rossignol Max skate / Rossi X9
Note slept:6.75
Note slept:8.0 (rest day)
xc skiing - skate 1:53:19 intensity: (5:18 @0) + (1:04 @1) + (38:42 @2) + (1:04:03 @3) + (4:12 @4) 23.28 km (4:52 / km) +201m 4:40 / km ahr:128 max:151 slept:8.25 shoes: Rossignol Max skate / Rossi X9
running ("trail") 36:46 intensity: (13 @0) + (39 @1) + (35 @2) + (10:13 @3) + (25:06 @4) 4.08 mi (9:00 / mi) +41m 8:44 / mi ahr:145 max:161 slept:8.5 shoes: Mizuno Wave Ascend 4
xc skiing - skate 2:14:51 intensity: (1 @0) + (3 @1) + (1:23 @2) + (1:13:22 @3) + (1:00:02 @4) 30.41 km (4:26 / km) +299m 4:14 / km ahr:144 max:161 slept:8.25 shoes: Rossignol Max skate / Rossi X9
Note slept:9.5 (rest day)
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