In the 7 days ending Dec 11, 2016:
Control clearing/setup 1:00:00 [3] 2.0 mi (30:00 / mi) +100m 25:58 / mi 6c shoes: Saucony Guide 9 - 2016
Control clearing/setup 30:00 [2] *** 2.0 mi (15:00 / mi) +75m 13:26 / mi 2c shoes: Luath Blue XTalon 212s
Orienteering race 1:34:52 intensity: (32 @0) + (1:08 @1) + (7:53 @2) + (33:00 @3) + (35:17 @4) + (17:02 @5) *** 5.59 mi (16:58 / mi) +425m 13:44 / mi ahr:154 max:171 spiked:10/11c shoes: Luath Blue XTalon 212s
Control clearing/setup 6:00:00 [2] *** 9.0 mi (40:00 / mi) +500m 34:07 / mi 17c shoes: Saucony Guide 9 - 2016
Control clearing/setup 18:19 intensity: (2:40 @0) + (5:18 @1) + (5:31 @2) + (3:22 @3) + (1:28 @4) 0.51 mi (35:54 / mi) +81m 24:04 / mi ahr:129 max:163 2c shoes: Saucony Guide 9 - 2016
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