In the 7 days ending Apr 5, 2013:
Orienteering race 22:18 intensity: (10 @1) + (2 @2) + (3 @3) + (12:11 @4) + (9:52 @5) 3.7 km (6:02 / km) +35m 5:45 / km ahr:163 max:175 shoes: Brooks Ravenna 3 RED
Gym (Cardio) 43:18 [4]
Gym (Plyometrics) 58:36 [5]
Running long 1:44:46 intensity: (2:45 @1) + (40:13 @2) + (58:58 @3) + (2:50 @4) 18.41 km (5:42 / km) +163m 5:27 / km ahr:136 max:153 shoes: Brooks Ravenna 3 RED
Walking warm up/down 4:39 intensity: (1 @0) + (3:58 @1) + (31 @2) + (9 @3) 0.32 km (14:26 / km) +4m 13:36 / km ahr:104 max:143 shoes: Brooks Ravenna 3 RED
Walking 1:15:00 [1] 3.82 mi (19:38 / mi)
Walking 30:00 [1] 1.88 mi (15:57 / mi)
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