In the 7 days ending Sep 7, 2014:
Running warm up/down 15:00 [3] shoes: Binned - Holey VJ Falcon (with
Orienteering race 36:23 intensity: (10 @1) + (6 @2) + (6 @3) + (10:55 @4) + (25:06 @5) 5.34 km (6:49 / km) +169m 5:53 / km ahr:170 max:186 shoes: Binned - Holey VJ Falcon (with
Running warm up/down 11:07 intensity: (1:31 @1) + (3:26 @2) + (4:02 @3) + (2:07 @4) + (1 @5) 1.41 km (7:53 / km) +3m 7:48 / km ahr:131 max:158
Orienteering race 15:06 intensity: (3 @1) + (11 @2) + (12 @3) + (22 @4) + (14:18 @5) *** 3.35 km (4:31 / km) +22m 4:22 / km ahr:176 max:182 21c shoes: Binned - Mizuno Wave Harrier 3
Running warm up/down 4:39 [3] 0.54 km (8:40 / km) +5m 8:16 / km
Running 10:51 intensity: (1:31 @1) + (4:02 @2) + (2:32 @3) + (2:23 @4) + (23 @5) 1.04 km (10:27 / km) +2m 10:21 / km ahr:132 max:168
Orienteering race 15:29 intensity: (3 @1) + (6 @2) + (8 @3) + (9 @4) + (15:03 @5) 3.47 km (4:27 / km) +29m 4:17 / km ahr:176 max:185 shoes: Binned - Mizuno Wave Harrier 3
Running warm up/down 5:38 [3]
Note (rest day)
Running intervals 37:15 intensity: (59 @1) + (13:49 @2) + (6:14 @3) + (15:54 @4) + (19 @5) 8.25 km (4:31 / km) +16m 4:28 / km ahr:139 max:166 shoes: Binned - Mizuno Wave Harrier 3
Running 41:31 intensity: (1:02 @1) + (5:52 @2) + (24:53 @3) + (9:10 @4) + (34 @5) 8.59 km (4:50 / km) +97m 4:35 / km ahr:140 max:173 shoes: Binned - Mizuno Wave Harrier 3
Pilates 1:00:00 [1]
Note
Running 1:09:15 intensity: (29 @1) + (5:38 @2) + (39:31 @3) + (20:42 @4) + (2:55 @5) 13.7 km (5:03 / km) +164m 4:46 / km ahr:144 max:183 shoes: Binned - Mizuno Wave Harrier 3
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