In the 7 days ending Mar 10, 2012:
Orienteering - Bush race (Sprint) 14:37 intensity: (6 @3) + (7 @4) + (14:24 @5) 3.52 km (4:10 / km) +42m 3:55 / km ahr:187 max:195 shoes: Brooks Green Silence 1
Orienteering - Bush race (Middle) 35:30 intensity: (5 @2) + (11 @3) + (8 @4) + (35:06 @5) 6.25 km (5:41 / km) +138m 5:07 / km ahr:179 max:191 shoes: Inov8 X-Talon 190
Running - Road tempo (Taper Run) 35:49 intensity: (33 @1) + (46 @2) + (31:23 @3) + (2:55 @4) + (12 @5) 6.63 km (5:24 / km) +29m 5:17 / km ahr:137 max:162 shoes: Brooks Green Silence 1
Cycling - WTrainer intervals (Intervals - MuscEnd) 1:00:00 intensity: (14:45 @1) + (21:06 @2) + (20:47 @3) + (3:22 @4) 29.04 km (29.0 kph) ahr:124 max:153 shoes: Merida Reacto 907
Massage & Recovery (Massage) 1:00:00 [0]
Kayak - Flatwater intervals (Intervals - VO) 59:25 intensity: (31:24 @1) + (19:29 @2) + (3:53 @3) + (4:01 @4) + (38 @5) 9.44 km (9.5 kph) +15m ahr:118 max:161 shoes: Damon's TK1 - 'The Panther'
Running - Road intervals (Intervals - Fartlek) 55:33 intensity: (15:00 @2) + (35:33 @4) + (5:00 @5) 11.41 km (4:52 / km) +65m 4:44 / km shoes: Brooks Green Silence 1
Cycling - WTrainer intervals (Intervals - MuscEnd) 1:05:10 intensity: (17:53 @1) + (12:19 @2) + (24:43 @3) + (7:18 @4) + (2:57 @5) 31.36 km (28.9 kph) ahr:127 max:166 shoes: Merida Reacto 907
Running - Road hills (Tempo - Hill Rpts) 17:42 intensity: (11 @1) + (7 @2) + (11:46 @3) + (3:24 @4) + (2:14 @5) 3.29 km (5:23 / km) +54m 4:58 / km ahr:142 max:168 shoes: Brooks Green Silence 1
Swimming - Pool intervals (Squad) 1:00:00 [3] 3.5 km (17:09 / km)
Running - Road intervals (Intervals - Fartlek) 1:03:00 intensity: (10:00 @2) + (15:00 @3) + (32:00 @4) + (6:00 @5) 12.0 km (5:15 / km) shoes: Brooks Green Silence 1
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