In the 7 days ending Oct 12, 2013:
orienteering race 55:48 intensity: (28 @1) + (1:50 @2) + (25:17 @3) + (26:09 @4) + (2:04 @5) *** 4.56 km (12:14 / km) +155m 10:27 / km ahr:145 max:172 spiked:14/15c slept:8.5 shoes: Salomon XA Pro 3D Ultra 2 paya
Note slept:6.5 (rest day)
mountain biking (singletrack) 1:55:00 intensity: (9:30 @1) + (34:17 @2) + (44:48 @3) + (25:34 @4) + (51 @5) 9.59 mi (5.0 mph) +360m ahr:127 max:168 slept:7.5 shoes: Trek X-Cal
running intervals ("trail") 45:55 intensity: (12 @0) + (10 @1) + (2:37 @2) + (26:34 @3) + (12:55 @4) + (3:27 @5) 5.01 mi (9:10 / mi) +21m 9:03 / mi ahr:142 max:167 slept:6.75 shoes: Puma Ventis (yellow)
running ("trail"/road) 1:00:52 intensity: (11 @0) + (12 @1) + (4:16 @2) + (54:00 @3) + (2:13 @4) 6.21 mi (9:49 / mi) +59m 9:32 / mi ahr:136 max:152 slept:0.0 shoes: K-Swiss Keahou 2
Note slept:6.0
running ("trail") 30:02 intensity: (19 @0) + (2:03 @1) + (2:59 @2) + (24:41 @3) 3.06 mi (9:49 / mi) +25m 9:34 / mi ahr:131 max:149 slept:11.0 shoes: Puma Ventis (yellow)
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