In the 7 days ending Jan 6, 2013:
Skiing, classic tempo 1:36:01 intensity: (31 @0) + (1:27 @1) + (10:30 @2) + (55:31 @3) + (22:36 @4) + (5:26 @5) 19.9 km (4:49 / km) +432m 4:21 / km ahr:143 max:161 shoes: Salomon equipe 10 classic -09
Snow-walking 45:03 intensity: (37:07 @0) + (7:56 @1) 2.45 km (18:22 / km) +28m 17:22 / km ahr:95 max:114 shoes: TSL 227 Escape
Skiing, classic warm up/down 1:00:20 intensity: (43:47 @0) + (11:04 @1) + (4:08 @2) + (1:21 @3) 7.1 km (8:30 / km) +99m 7:57 / km ahr:98 max:137 (rest day) shoes: Salomon equipe 10 classic -09
exercise bike hills 1:24:29 intensity: (13:16 @0) + (12:13 @1) + (9:30 @2) + (33:17 @3) + (14:43 @4) + (1:30 @5) ahr:130 max:160
Skiing, skate 1:02:03 intensity: (1:26 @0) + (1:25 @1) + (8:02 @2) + (34:50 @3) + (11:29 @4) + (4:51 @5) 15.25 km (4:04 / km) +236m 3:47 / km ahr:140 max:163 shoes: OW Premio 10, skate
Note (rest day)
Skiing, skate 56:02 intensity: (10:50 @0) + (13:16 @1) + (18:58 @2) + (12:49 @3) + (9 @4) 8.08 km (6:56 / km) +100m 6:32 / km ahr:119 max:151 shoes: OW Premio 10, skate
Running tempo 43:14 intensity: (8 @0) + (18 @1) + (1:12 @2) + (7:48 @3) + (33:16 @4) + (32 @5) 7.6 km (5:41 / km) +53m 5:30 / km ahr:142 max:159 shoes: SpeedCross 3 -12
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