In the 7 days ending May 6, 2019:
Stretching 45:00 [0] weight:151lbs
Strength 2:00:00 [2] shoes: Salomon XA Comp 3W
Orienteering race 1:26:15 intensity: (47 @0) + (31:40 @1) + (26:27 @2) + (17:09 @3) + (10:11 @4) + (1 @5) *** 3.13 mi (27:33 / mi) +122m 24:35 / mi ahr:115 max:165 spiked:10/10c weight:150lbs shoes: OROC 280
Trail run warm up/down 5:00 [1] shoes: OROC 280
Road run 34:41 intensity: (5:13 @0) + (12:28 @1) + (11:49 @2) + (3:52 @3) + (1:19 @4) 3.08 mi (11:16 / mi) +16m 11:05 / mi ahr:130 max:154 weight:149lbs shoes: NB 1400 Orange
Hiking 1:00:00 [1]
Note weight:150lbs
Trail run 1:20:34 intensity: (6:40 @0) + (29:51 @1) + (25:33 @2) + (15:31 @3) + (2:59 @4) 5.66 mi (14:14 / mi) +46m 13:53 / mi ahr:130 max:156 weight:149lbs shoes: F-Lite 230
Road run 34:23 intensity: (28 @0) + (11:15 @1) + (19:30 @2) + (3:10 @4) 3.07 mi (11:12 / mi) +16m 11:01 / mi ahr:121 max:133 weight:149lbs shoes: NB M 1400
Note
Road run hills (+ clean up) 1:15:11 intensity: (18:09 @0) + (13:15 @1) + (14:28 @2) + (18:48 @3) + (9:40 @4) + (51 @5) 4.87 mi (15:26 / mi) +74m 14:44 / mi ahr:132 max:199 weight:151lbs shoes: Nike Run
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