In the 7 days ending May 5, 2013:
Trail running hills 41:50 intensity: (31:50 @1) + (10:00 @5) 5.86 km (7:08 / km) +210m 6:03 / km
Orienteering 1:29:30 [3] 9.15 km (9:47 / km)
Note
Orienteering 46:27 intensity: (15:00 @3) + (31:27 @4) 5.5 km (8:27 / km)
Orienteering 50:00 [3] 7.49 km (6:41 / km)
Running warm up/down 10:00 [3]
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