In the 7 days ending Jan 20, 2013:
orienteering 1:15:07 [2] 6.97 km (10:47 / km) +313m 8:48 / km 8c shoes: IceBugs - SPIRIT-L olx
orienteering 27:17 [3] *** 4.15 km (6:34 / km) 16c shoes: IceBugs - SPIRIT-L olx
orienteering 31:00 [3] *** 5.47 km (5:40 / km) 15c shoes: IceBugs - SPIRIT-L olx
orienteering 1:03:33 [3] *** 8.2 km (7:45 / km) 10c shoes: IceBugs - SPIRIT-L olx
S & C 10:00 [0]
Note
running 50:33 intensity: (10 @0) + (11 @1) + (19 @2) + (4:21 @3) + (45:32 @4) 9.0 km (5:37 / km) +56m 5:27 / km ahr:173 max:184 shoes: Salomon - XRCrossmax1
S & C 41:00 [3]
Note (rest day)
biking (XT) (spinning) 50:40 [3]
S & C (circuits) 52:00 [3]
running 42:09 intensity: (5 @1) + (20:34 @2) + (20:38 @3) + (52 @4) 6.49 km (6:30 / km) +92m 6:04 / km ahr:156 max:178 shoes: Asics - Gel 1170
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