In the 31 days ending Oct 31, 2021:
Orienteering 1:22:52 intensity: (21:00 @1) + (30:00 @2) + (31:52 @3) 4.31 km (19:13 / km) +105m 17:07 / km ahr:113 max:135 shoes: OROC 280
Orienteering 1 [2] 2.87 mi ( / mi) +104m / mi ahr:122 max:189
Strength 20:00 [1]
Road run 42:36 intensity: (1:48 @0) + (15:23 @1) + (16:34 @2) + (8:51 @3) 3.16 mi (13:29 / mi) ahr:124 max:145 shoes: NB Foam
Road run 1 [0] 3.19 mi ( / mi) ahr:123 max:147
Road run tempo 1 [0] 3.87 mi ( / mi) ahr:159 max:177
Road run 49:15 intensity: (1:08 @0) + (6:11 @1) + (12:11 @2) + (25:51 @3) + (3:54 @4) 3.84 mi (12:50 / mi) +1m 12:49 / mi ahr:131 max:152 shoes: NB Zante Pursuit
Road run hills 1:05:21 intensity: (14:26 @1) + (22:14 @2) + (15:36 @3) + (13:05 @4) 4.34 mi (15:03 / mi) +39m 14:39 / mi ahr:130 max:155 shoes: NB Foam
Road run hills 1 [0] 4.64 mi ( / mi) +44m / mi ahr:137 max:177
Note
Strength 35:00 [2] (rest day) shoes: Road-X 233
Road run 38:25 intensity: (4:12 @1) + (6:26 @2) + (22:51 @3) + (4:56 @4) 3.09 mi (12:26 / mi) +15m 12:15 / mi ahr:134 max:149 shoes: NB 1400 Black
Strength 1:00:00 [1] shoes: X-Talons 5
Strength 1:00:00 [2] shoes: X-Talons 5
Orienteering 1:18:29 intensity: (15 @0) + (22:52 @1) + (41:12 @2) + (14:10 @3) 3.94 km (19:54 / km) +105m 17:34 / km ahr:111 max:145 shoes: OROC 280
Cycling 44:41 intensity: (38:59 @1) + (4:22 @2) + (1:18 @3) + (2 @4) 8.76 mi (5:06 / mi) +14m 5:05 / mi ahr:105 max:128
Road run 38:15 intensity: (3:48 @1) + (5:41 @2) + (22:22 @3) + (6:24 @4) 3.09 mi (12:23 / mi) +15m 12:12 / mi ahr:136 max:150 shoes: Hyper Speed 4
Strength 1:00:00 [1]
Strength 30:00 [1] ahr:76 max:91
Road run intervals 38:49 intensity: (2 @0) + (2:18 @1) + (17:39 @2) + (17:58 @3) + (52 @4) 3.08 mi (12:36 / mi) +15m 12:25 / mi ahr:131 max:149 shoes: NB Zante Pursuit
Hiking 1:00:00 [2] shoes: X-Talons 5
Road run 39:35 intensity: (4:31 @1) + (15:36 @2) + (19:16 @3) + (12 @4) 3.09 mi (12:49 / mi) +15m 12:37 / mi ahr:126 max:145 shoes: NB Foam
Trail run hills 1:22:36 intensity: (10:48 @1) + (44:22 @2) + (17:18 @3) + (10:08 @4) 4.19 mi (19:43 / mi) +133m 17:56 / mi ahr:115 max:140 shoes: X-Talon 230
Cycling 46:37 [2] 8.68 mi (5:22 / mi) +13m 5:21 / mi ahr:106 max:133
Hiking 1:00:00 [2] shoes: NB M 1400
Road run 41:52 intensity: (8:44 @1) + (12:34 @2) + (14:44 @3) + (5:50 @4) 3.09 mi (13:33 / mi) +16m 13:20 / mi ahr:132 max:151 shoes: NB 1400 Orange
Strength 30:00 [1]
Road run hills 1:08:39 intensity: (6:49 @1) + (7:42 @2) + (24:37 @3) + (29:31 @4) 4.88 mi (14:04 / mi) +110m 13:09 / mi ahr:132 max:154 shoes: NB Foam
Note (rest day)
Road run 44:20 [2] 3.07 mi (14:26 / mi) +15m 14:13 / mi ahr:120 max:135 shoes: NB Zante Pursuit
Trail run long 1:23:38 intensity: (23:35 @1) + (33:48 @2) + (24:16 @3) + (1:40 @4) + (19 @5) 5.03 mi (16:38 / mi) +39m 16:14 / mi ahr:120 max:159 shoes: X-Talon 230
Cycling 46:53 intensity: (2:59 @0) + (42:23 @1) + (1:11 @2) + (20 @3) 8.74 mi (5:22 / mi) +13m 5:20 / mi ahr:105 max:131
Hiking (Mowing ) 2:00:00 [1] shoes: X-Talons 5
Road run 55:58 intensity: (24:47 @1) + (11:42 @2) + (17:02 @3) + (2:27 @4) 3.87 mi (14:28 / mi) +28m 14:09 / mi ahr:124 max:148 shoes: NB 1400 Orange
Hiking 45:00 [0] shoes: X-Talon 230
Road run 1:02:29 intensity: (30 @0) + (5:45 @1) + (25:54 @2) + (23:20 @3) + (7:00 @4) 4.92 mi (12:42 / mi) +32m 12:27 / mi ahr:133 max:145 shoes: NB Foam
Road run 38:38 intensity: (33 @0) + (11:09 @1) + (10:17 @2) + (11:39 @3) + (5:00 @4) 3.08 mi (12:33 / mi) +15m 12:21 / mi ahr:134 max:146 shoes: NB Zante Pursuit
Hiking 20:00 [1] shoes: NB M 1400
Hiking (Mowing ) 1:00:00 [1] shoes: X-Talons 5
Hiking (Mowing ) 1:00:00 [2] shoes: X-Talons 5
Road run 45:08 intensity: (2 @0) + (15:48 @1) + (16:46 @2) + (12:32 @3) 3.09 mi (14:36 / mi) +15m 14:23 / mi ahr:122 max:143 shoes: NB Foam
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