In the 7 days ending Oct 16, 2011:
Running intervals 1:05:17 intensity: (5:26 @0) + (59 @1) + (29:40 @2) + (19:07 @3) + (8:55 @4) + (1:10 @5) 9.82 km (6:39 / km) +182m 6:05 / km ahr:129 max:152 shoes: newbalance
Walking (with poles) 22:36 intensity: (1:34 @0) + (27 @1) + (3:27 @2) + (4:10 @3) + (12:58 @4) 1.7 km (13:17 / km) +360m 6:27 / km ahr:136 max:147 shoes: newbalance
Running 23:53 intensity: (56 @0) + (19:40 @2) + (3:17 @3) 4.24 km (5:38 / km) +20m 5:30 / km ahr:124 max:136 shoes: newbalance
Note (rest day)
Running 51:53 intensity: (4:03 @0) + (52 @1) + (12:47 @2) + (15:39 @3) + (18:32 @4) 8.23 km (6:18 / km) +220m 5:34 / km ahr:133 max:146 shoes: newbalance
Running warm up/down 11:28 intensity: (6 @0) + (8 @1) + (11:00 @2) + (14 @3) 1.13 km (10:07 / km) +137m 6:18 / km ahr:110 max:123 shoes: X-Talon 212-2
Orienteering 40:20 intensity: (4:15 @0) + (7 @1) + (14:53 @2) + (17:22 @3) + (3:43 @4) *** 5.0 km (8:04 / km) +146m 7:02 / km ahr:131 max:148 shoes: X-Talon 212-2
Running 52:40 intensity: (8:04 @0) + (1:05 @1) + (9:21 @2) + (22:14 @3) + (11:56 @4) 8.6 km (6:07 / km) +180m 5:32 / km ahr:133 max:146
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