In the 31 days ending Dec 31, 2021:
Cross Training 1:01:27 intensity: (32 @1) + (8:35 @2) + (44:37 @3) + (7:43 @4) ahr:172 max:188
S & C 30:00 [0]
Cross Training 1:20:00 intensity: (30 @1) + (12:40 @2) + (35:15 @3) + (31:35 @4) ahr:177 max:191
S & C 20:00 [0]
Cross Training 30:05 intensity: (11:06 @1) + (18:59 @2) ahr:140 max:157
S & C 1:00:00 [0]
Cross Training 1:00:02 intensity: (12:11 @1) + (32:59 @2) + (8:25 @3) + (6:27 @4) ahr:151 max:189
Cross Training 1:00:01 intensity: (17:55 @1) + (42:06 @2) ahr:144 max:167
S & C 40:00 [0]
Note (rest day)
Run 1:14:09 intensity: (4:02 @1) + (25:36 @2) + (7:12 @3) + (37:19 @4) 10.09 km (7:21 / km) +396m 6:09 / km ahr:169 max:191
Run 13:44 intensity: (1:49 @1) + (11:55 @2) 2.28 km (6:01 / km) +44m 5:30 / km ahr:147 max:155
Run 36:26 intensity: (1:45 @1) + (28:44 @2) + (5:57 @3) 5.42 km (6:43 / km) +228m 5:33 / km ahr:159 max:168
Run 6:40 intensity: (54 @1) + (2:51 @2) + (2:55 @3) 1.11 km (5:59 / km) +16m 5:35 / km ahr:162 max:168
Run 1:08:25 intensity: (10:01 @1) + (46:13 @2) + (11:37 @3) + (34 @4) 11.32 km (6:03 / km) +295m 5:21 / km ahr:156 max:192
Run 1:00:23 intensity: (20:35 @1) + (38:33 @2) + (1:15 @3) 10.11 km (5:58 / km) +70m 5:46 / km ahr:147 max:175
Run 53:44 intensity: (9:54 @1) + (31:39 @2) + (9:53 @3) + (2:18 @4) 8.11 km (6:38 / km) +260m 5:43 / km ahr:154 max:184
Run 1:09:30 intensity: (18:53 @2) + (45:31 @3) + (5:06 @4) 8.23 km (8:27 / km) +342m 7:00 / km ahr:171 max:187
Run 1:09:56 intensity: (57 @1) + (13:10 @2) + (24:30 @3) + (31:19 @4) 11.92 km (5:52 / km) +320m 5:10 / km ahr:174 max:180
Run 10:00 [3] 1.6 km (6:15 / km)
Run 1:20:32 intensity: (9:19 @1) + (14:52 @2) + (12:18 @3) + (43:13 @4) + (50 @5) 10.57 km (7:37 / km) +539m 6:04 / km ahr:171 max:198
Run 1:03:42 intensity: (4:44 @1) + (58:58 @2) 11.3 km (5:38 / km) +106m 5:23 / km ahr:153 max:161
Run warm up/down 25:10 intensity: (1:56 @1) + (18:43 @2) + (4:31 @3) 4.17 km (6:02 / km) +23m 5:52 / km ahr:158 max:176
Run intervals 33:13 intensity: (8 @1) + (4:17 @2) + (2:28 @3) + (10:05 @4) + (16:15 @5) 6.57 km (5:03 / km) ahr:188 max:202
Run warm up/down 13:54 intensity: (29 @1) + (3:55 @2) + (7:26 @3) + (2:04 @4) 2.28 km (6:05 / km) +53m 5:28 / km ahr:170 max:183
Run 37:04 intensity: (17:44 @1) + (19:20 @2) 6.4 km (5:47 / km) +47m 5:35 / km ahr:139 max:151
Run 1:53:39 intensity: (15:13 @1) + (1:35:04 @2) + (3:22 @3) 15.37 km (7:24 / km) +752m 5:56 / km ahr:153 max:177
Run 1:04:35 intensity: (33 @1) + (22:56 @2) + (41:06 @3) 10.61 km (6:05 / km) +105m 5:48 / km ahr:168 max:175
Cross Training (Swimming ) 45:00 [1]
Run 1:01:35 intensity: (2:41 @1) + (23:29 @2) + (34:24 @3) + (1:01 @4) 10.04 km (6:08 / km) +164m 5:40 / km ahr:166 max:191
Run 1:07:05 intensity: (50 @1) + (10:04 @2) + (19:47 @3) + (26:29 @4) + (9:55 @5) 9.92 km (6:46 / km) +392m 5:39 / km ahr:180 max:200
Run 18:13 intensity: (36 @1) + (5:22 @2) + (10:21 @3) + (1:54 @4) 3.07 km (5:56 / km) +24m 5:43 / km ahr:169 max:185
Run 21:11 intensity: (9 @1) + (1:06 @2) + (47 @3) + (5:08 @4) + (14:01 @5) 4.36 km (4:51 / km) ahr:192 max:203
Run 19:59 intensity: (22 @1) + (1:15 @2) + (7:02 @3) + (11:05 @4) + (15 @5) 3.19 km (6:15 / km) +53m 5:46 / km ahr:179 max:196
Run 33:24 intensity: (2:26 @1) + (30:58 @2) 5.88 km (5:41 / km) +63m 5:24 / km ahr:146 max:164
Run 52:34 intensity: (9:27 @1) + (43:07 @2) 7.7 km (6:50 / km) +201m 6:03 / km ahr:148 max:162
Run 59:12 intensity: (8:01 @1) + (48:29 @2) + (2:30 @3) + (12 @4) 10.48 km (5:39 / km) +115m 5:21 / km ahr:153 max:181
Cross Training (Swimming ) 1:00:00 [1]
Run 32:50 intensity: (1:06 @1) + (19:39 @2) + (12:05 @3) 5.95 km (5:31 / km) +70m 5:13 / km ahr:158 max:176
Orienteering 36:09 intensity: (31 @1) + (18:31 @2) + (16:05 @3) + (1:02 @4) 5.04 km (7:10 / km) +35m 6:55 / km ahr:165 max:183
Run 1:09:54 intensity: (51 @1) + (9:18 @2) + (20:25 @3) + (27:14 @4) + (12:06 @5) 10.63 km (6:34 / km) +311m 5:44 / km ahr:181 max:201
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