In the 7 days ending Oct 4, 2015:
Note (rest day)
Squat 40 [3]
Nordic walking long 2:07:06 intensity: (1:36 @0) + (1:56:36 @1) + (8:34 @2) + (20 @3) 14.24 km (8:56 / km) +208m 8:19 / km ahr:103 max:142 shoes: SpeedCross3CS 2013
Running 34:25 intensity: (31 @0) + (3:14 @1) + (12:05 @2) + (18:28 @3) + (7 @4) 5.59 km (6:10 / km) +27m 6:01 / km ahr:137 max:151 shoes: Adidas mi snova
Running 37:06 intensity: (1:07 @0) + (8:11 @1) + (23:22 @2) + (1:59 @3) + (1:18 @4) + (1:09 @5) 5.44 km (6:49 / km) +31m 6:38 / km ahr:128 max:172 shoes: SpeedCross3CS 2013
Stomach 1:00 [3]
Running 33:44 intensity: (51 @0) + (2 @1) + (6:17 @2) + (5:58 @3) + (3:42 @4) + (16:54 @5) 5.43 km (6:13 / km) +33m 6:02 / km ahr:162 max:208 shoes: SpeedCross3CS 2013
MTB-O 39:13 intensity: (1:06 @0) + (1 @1) + (1:20 @2) + (4:04 @3) + (4:55 @4) + (27:47 @5) 10.24 km (15.7 kph) +137m ahr:164 max:206 shoes: Merida big.nine cf team -13
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