In the 12 days ending Jan 14, 2013:
Note
Orienteering 40:00 [4] *** 17c
Running warm up/down 15:00 [1]
Orienteering race 1:20:00 [4] *** 19c
Running warm up/down 10:00 [1]
Orienteering 1:11:15 intensity: (18 @0) + (25:25 @1) + (45:08 @2) + (24 @3) 4.9 km (14:33 / km) +189m 12:12 / km ahr:139 max:167
Orienteering 30:33 intensity: (15:00 @1) + (15:33 @2) ahr:147 max:165
Orienteering 45:00 [2] *** 7c
Orienteering 28:18 [4] *** 16c
Running warm up/down 20:00 [3]
Orienteering race 19:26 [4] *** 18c
Running warm up/down 30:00 [3]
Orienteering 54:00 [3] *** 19c
Running warm up/down 30:00 [1]
Running 5:55 [0] 0.81 km (7:19 / km)
Orienteering 5:46 [0] 1.04 km (5:33 / km)
Orienteering 37:13 intensity: (7:00 @1) + (30:13 @2) 3.0 km (12:24 / km) +50m 11:27 / km ahr:114 max:163
Orienteering 1:23:13 intensity: (2 @0) + (3:51 @1) + (54:30 @2) + (24:50 @3) 9.5 km (8:46 / km) +18m 8:41 / km ahr:158 max:174
Running 1:01:49 intensity: (2:44 @0) + (3:22 @1) + (20:51 @2) + (34:52 @3) 9.55 km (6:28 / km) +150m 6:00 / km ahr:159 max:176
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