In the 7 days ending Jan 9, 2011:
Running warm up/down 11:59 intensity: (16 @0) + (34 @1) + (2:27 @2) + (8:40 @3) + (2 @4) 1.81 km (6:38 / km) +59m 5:42 / km ahr:119 max:136 shoes: newbalance
Running 47:06 intensity: (44 @0) + (56 @2) + (22:22 @3) + (19:09 @4) + (3:55 @5) 7.43 km (6:21 / km) +131m 5:50 / km ahr:136 max:158 shoes: newbalance
stretching 10:00 [1]
Note (rest day)
Running 6:17 intensity: (1 @0) + (55 @1) + (5:21 @2) 1.03 km (6:05 / km) ahr:106 max:117
Running intervals 43:42 intensity: (7:01 @0) + (18:02 @2) + (11:07 @3) + (5:37 @4) + (1:55 @5) 6.6 km (6:37 / km) +120m 6:04 / km ahr:129 max:152 shoes: newbalance
Cycling (Indoor trainer) 1:31:00 [2] 42.2 km (2:09 / km) ahr:114 max:127
Walking (with poles) 1:00:00 [1] 5.0 km (12:00 / km) +150m 10:26 / km shoes: Inov-8 X-Talon 212
Cycling intervals 45:05 intensity: (3:49 @0) + (1:22 @1) + (20:06 @2) + (9:29 @3) + (10:01 @4) + (18 @5) 20.0 km (2:15 / km) ahr:128 max:150
Running 55:14 intensity: (2:02 @0) + (48 @1) + (35:37 @2) + (9:26 @3) + (7:21 @4) 7.11 km (7:46 / km) +374m 6:09 / km ahr:126 max:142
Orienteering tempo 42:38 intensity: (2:03 @0) + (26 @1) + (4:12 @2) + (7:05 @3) + (26:21 @4) + (2:31 @5) ** 7.08 km (6:01 / km) +60m 5:46 / km ahr:140 max:148 shoes: newbalance
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