In the 7 days ending Oct 4, 2015:
Running warm up/down 5:00 [2]
Orienteering 50:00 [2]
Running warm up/down 7:00 [2]
Orienteering 1:10:00 intensity: (16:00 @1) + (20:00 @2) + (20:00 @3) + (14:00 @4)
Note (rest day)
Running 42:20 intensity: (27:00 @2) + (5:20 @3) + (10:00 @4)
Cycling 27:00 [1]
Cycling warm up/down 10:00 [1]
Aerobic 1:00:00 [3]
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