In the 7 days ending Dec 7, 2014:
Note slept:10.25
strength (balance) 6:00 [1]
orienteering 35:00 intensity: (57 @2) + (4:38 @3) + (28:44 @4) + (41 @5) *** 4.41 km (7:56 / km) +81m 7:16 / km ahr:134 max:166 spiked:13/15c shoes: Salomon Speedcross 3 greentea
Note slept:9.75
rollerskiing 2:25:55 intensity: (18 @0) + (6:13 @1) + (25:22 @2) + (1:35:52 @3) + (18:10 @4) 29.06 km (5:01 / km) +198m 4:51 / km ahr:135 max:153 shoes: Niflheim S600 / Rossi X9
Note slept:3.0
running intervals (road) 55:09 intensity: (2 @0) + (13 @1) + (1:13 @2) + (20:02 @3) + (24:40 @4) + (8:59 @5) 6.25 mi (8:49 / mi) +26m 8:43 / mi ahr:149 max:170 shoes: K-Swiss Keahou 2
Note slept:7.5
strength (balance) 1:00 [1]
rollerskiing (DP) 1:06:34 intensity: (27 @1) + (9:51 @2) + (43:57 @3) + (12:19 @4) 12.1 km (5:30 / km) +109m 5:16 / km ahr:137 max:155 shoes: Niflheim S600 / Rossi X9
strength (balance) 2:00 [1]
running tempo (road) 1:01:02 intensity: (4 @0) + (18 @1) + (46 @2) + (9:02 @3) + (38:45 @4) + (12:07 @5) 7.0 mi (8:43 / mi) +50m 8:32 / mi ahr:155 max:169 shoes: K-Swiss Keahou 2 #2
strength (plank) 1:03 [1] ahr:91 max:104
strength (core) 30:00 [1] ahr:85 max:112
Note slept:2.75 (rest day)
Note
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