In the 7 days ending Jan 16, 2011:
ski orienteering race (classic / red course) 1:21:27 intensity: (2 @0) + (8 @1) + (19 @2) + (10:59 @3) + (1:00:45 @4) + (9:14 @5) *** 9.83 km (8:17 / km) +221m 7:27 / km ahr:157 max:167 spiked:11/11c shoes: Snowscape 9 classic / Salomon
Note
strength 15:00 [1]
ski orienteering (skate) 1:24:57 intensity: (2:39 @0) + (16 @1) + (4:18 @2) + (27:11 @3) + (50:12 @4) + (21 @5) *** 13.4 km (6:20 / km) +342m 5:37 / km ahr:144 max:166 spiked:10/11c shoes: Rossignol Max skate / Rossi X9
running (road) 26:52 intensity: (10 @0) + (13 @1) + (17 @2) + (5:06 @3) + (21:03 @4) + (3 @5) 2.91 mi (9:14 / mi) +14m 9:06 / mi ahr:150 max:166 shoes: Puma Ventis (shiny)
xc skiing - skate (skate) 1:25:07 intensity: (14 @1) + (1:55 @2) + (33:53 @3) + (49:05 @4) 13.49 km (6:19 / km) +87m 6:07 / km ahr:145 max:159 shoes: Rossignol Max skate / Rossi X9
strength (shoveling) 35:00 [1]
xc skiing - skate (skate) 1:25:14 intensity: (16 @0) + (53 @1) + (14:50 @2) + (1:00:08 @3) + (9:07 @4) 16.75 km (5:05 / km) +119m 4:55 / km ahr:136 max:152 shoes: Rossignol Max skate / Rossi X9
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