In the 31 days ending Oct 31, 2019:
Trail run 1:04:29 intensity: (5:48 @0) + (16:00 @1) + (6:26 @2) + (36:15 @3) 3.98 mi (16:12 / mi) +53m 15:33 / mi ahr:126 max:145 shoes: X-Talon 4
Road run warm up/down 5:00 [1] 0.8 km (6:15 / km) shoes: NB 1400 Orange
Strength 1:00:00 [3] shoes: Road-X 233
Road run 15:32 intensity: (36 @0) + (2:57 @1) + (9:16 @2) + (2:43 @3) 1.31 mi (11:52 / mi) ahr:125 max:134 shoes: NB 1400 Orange
Road run long 1:20:09 intensity: (22 @0) + (9:35 @1) + (16:46 @2) + (43:50 @3) + (7:03 @4) + (2:33 @5) 7.08 mi (11:19 / mi) +47m 11:06 / mi ahr:138 max:216 shoes: NB Zante Pursuit
Orienteering 1:09:57 intensity: (5:00 @0) + (8:50 @1) + (39:45 @2) + (15:49 @3) + (31 @4) + (2 @5) *** 3.75 km (18:39 / km) +52m 17:27 / km ahr:103 max:158 spiked:9/10c (injured) shoes: OROC 280
Note
Orienteering (Mapping ) 1 [0]
Strength 1:30:00 [2]
Orienteering long (Mapping ) 3:03:33 [1] 3.69 mi (49:45 / mi) +134m 44:43 / mi ahr:76 max:95 shoes: X-Talon 4
Road run warm up/down 5:00 [1] 0.8 km (6:15 / km) shoes: NB M 1400
Strength 1:00:00 [2] shoes: Road-X 233
Cycling 56:30 intensity: (20 @0) + (29:15 @1) + (21:12 @2) + (5:43 @3) 11.73 mi (4:49 / mi) +44m 4:46 / mi ahr:107 max:142
Road run hills 1:08:24 intensity: (47 @0) + (7:11 @1) + (29:00 @2) + (26:29 @3) + (4:57 @4) 5.56 mi (12:18 / mi) +82m 11:46 / mi ahr:130 max:156 shoes: NB Zante Pursuit
woods run 50:43 intensity: (52 @0) + (38:43 @1) + (4:24 @2) + (6:39 @3) + (5 @4) 1.85 mi (27:25 / mi) +14m 26:47 / mi ahr:103 max:148 shoes: X-Talon 4
Road run 35:46 intensity: (15 @0) + (10:21 @1) + (13:49 @2) + (11:21 @3) 3.1 mi (11:32 / mi) +14m 11:23 / mi ahr:123 max:143 shoes: NB Zante Pursuit
Strength 1:00:00 [2]
Trail run long 2:00:41 intensity: (3:01 @0) + (27:33 @1) + (37:33 @2) + (29:28 @3) + (3:16 @4) + (19:50 @5) 7.04 mi (17:09 / mi) +98m 16:26 / mi ahr:132 max:174 weight:148lbs shoes: X-Talon 4
Hiking 20:00 [1] 1.0 km (20:00 / km) shoes: NB 1400 Orange
Road run 34:11 intensity: (33 @0) + (48 @1) + (1:13 @2) + (15:12 @3) + (16:25 @4) 3.1 mi (11:02 / mi) +14m 10:52 / mi ahr:144 max:156 shoes: NB Zante Pursuit
Hiking 1:30:00 [1]
Cycling 56:13 [2] 10.79 mi (5:13 / mi) +103m 5:04 / mi ahr:100 max:143
Strength 1:00:00 [1]
Hiking 1:30:00 [1] shoes: X-Talon 4
Road run 1:20:27 intensity: (2:35 @0) + (11:21 @1) + (32:49 @2) + (25:29 @3) + (7:56 @4) + (17 @5) 5.62 mi (14:19 / mi) +46m 13:58 / mi ahr:129 max:163 shoes: F-Lite 230
Cycling 1:01:56 [2] 12.8 mi (4:50 / mi) +65m 4:46 / mi ahr:78 max:87
Road run 33:24 intensity: (13 @0) + (1:12 @1) + (8:09 @2) + (18:16 @3) + (5:34 @4) 3.11 mi (10:44 / mi) +14m 10:36 / mi ahr:136 max:151 shoes: NB Zante Pursuit
Road run 46:06 intensity: (23 @0) + (44 @1) + (10:17 @2) + (17:32 @3) + (16:52 @4) + (18 @5) 4.35 mi (10:36 / mi) +15m 10:29 / mi ahr:139 max:170 shoes: NB Zante Pursuit
Trail run 6:54 intensity: (40 @0) + (1:03 @1) + (1:46 @2) + (3:25 @3) 0.51 mi (13:32 / mi) +8m 12:54 / mi ahr:124 max:134 shoes: NB 1400 Orange
Strength 1:00:00 [3] shoes: NB M 1400
Hiking 1:30:00 [2]
Strength 30:00 [2]
Strength 30:00 [1]
Strength 2:00:00 [2]
Cycling 1:01:09 [2] 12.51 mi (4:53 / mi) +42m 4:50 / mi ahr:105 max:134
Road run 34:22 intensity: (33 @0) + (26:37 @1) + (5:28 @2) + (1:44 @3) 3.11 mi (11:03 / mi) +13m 10:55 / mi ahr:124 max:136 shoes: Nike Run
Cycling 1:04:39 [2] 12.63 mi (5:07 / mi) +46m 5:04 / mi ahr:103 max:155
Road run 33:39 intensity: (13 @0) + (7:57 @1) + (16:02 @2) + (6:09 @3) + (3:18 @4) 3.09 mi (10:53 / mi) +15m 10:43 / mi ahr:137 max:164 shoes: NB 1400 Black
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