In the 11 days ending Oct 20, 2014:
biking (XT) 36:43 [1] 10.19 km (3:36 / km) +52m 3:31 / km
running 38:20 intensity: (26:15 @1) + (12:05 @2) 5.0 km (7:40 / km) +15m 7:33 / km ahr:134 max:152 shoes: Asics - GT 2000
running warm up/down 8:54 intensity: (11 @0) + (8:41 @1) + (2 @2) 1.14 km (7:49 / km) ahr:131 max:143 shoes: IceBugs - SPIRIT3-L olx
orienteering 59:30 intensity: (17 @1) + (2:03 @2) + (44:48 @3) + (10:05 @4) + (2:17 @5) 7.65 km (7:47 / km) +30m 7:38 / km ahr:176 max:211 18c shoes: IceBugs - SPIRIT3-L olx
running warm up/down 2:48 intensity: (2:22 @1) + (26 @2) 0.38 km (7:19 / km) ahr:133 max:153 shoes: IceBugs - SPIRIT3-L olx
running warm up/down 10:00 [2] 1.6 km (6:15 / km) shoes: IceBugs - SPIRIT3-L olx
orienteering 1:15:50 [3] *** 9.65 km (7:52 / km) +450m 6:22 / km 21c shoes: IceBugs - SPIRIT3-L olx
S & C 43:00 [2]
Stretching/rolling 8:00 [0]
running warm up/down 10:08 [2] 1.78 km (5:42 / km) +10m 5:32 / km shoes: Nike Track spikes
running race 12:05 [4] 2.9 km (4:10 / km) +23m 4:00 / km shoes: Nike Track spikes
Note
running warm up/down 20:00 [2] 2.5 km (8:00 / km) shoes: Asics - GT 2000
orienteering race 17:03 [4] 2.8 km (6:05 / km) +50m 5:35 / km 19c shoes: Asics - GT 2000
running warm up/down 10:00 [2] 1.6 km (6:15 / km) shoes: Salomon - Speedcross3
orienteering race 14:53 [4] 2.6 km (5:43 / km) 15c shoes: Salomon - Speedcross3
running 10:00 [2] 1.4 km (7:09 / km) shoes: IceBugs - SPIRIT3-L olx
orienteering 1:22:34 [3] *** 7.9 km (10:27 / km) +115m 9:45 / km 17c shoes: IceBugs - SPIRIT3-L olx
running 23:00 [2] *** 3.5 km (6:34 / km) 4c shoes: IceBugs - SPIRIT3-L olx
orienteering 1:02:29 [3] *** 4.3 km (14:32 / km) +75m 13:22 / km 18c shoes: IceBugs - SPIRIT3-L olx
orienteering 49:12 [2] 4.0 km (12:18 / km) 16c shoes: Salomon - Speedcross3
Stretching/rolling 10:00 [0]
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