In the 1 days ending Nov 4, 2011:
Running race (3000m bane Halden) 11:43 intensity: (1 @0) + (1:29 @4) + (10:13 @5) 2.84 km (4:07 / km) +3m 4:06 / km ahr:184 max:188
Running warm up/down 35:00 [1]
Strength 30:00 [1]
Orienteering 57:03 intensity: (19 @0) + (4:35 @1) + (46:11 @2) + (5:58 @3) 5.91 km (9:39 / km) +137m 8:39 / km ahr:150 max:167
Running warm up/down 8:00 [1]
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