In the 7 days ending Nov 6, 2011:
Orienteering 45:33 intensity: (5:00 @2) + (8:39 @3) + (29:13 @4) + (2:41 @5) 4.87 km (9:21 / km) +163m 8:01 / km ahr:153 max:181
Running warm up/down 35:00 [1]
Orienteering (Sprint-interval Halden) 45:17 intensity: (16:37 @1) + (13:14 @2) + (8:00 @3) + (7:26 @4) 5.15 km (8:47 / km) +119m 7:53 / km ahr:146 max:175
Orienteering 55:19 intensity: (21 @0) + (31:17 @1) + (23:41 @2) 6.1 km (9:04 / km) +206m 7:45 / km ahr:133 max:151
Running warm up/down 36:00 [1]
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
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]
Orienteering 1:27:04 intensity: (46 @0) + (50:03 @1) + (36:15 @2) 6.88 km (12:39 / km) +119m 11:38 / km ahr:135 max:158
Note (rest day)
Orienteering (Urbo-test) 33:55 intensity: (4 @0) + (2:20 @1) + (12:43 @2) + (12:03 @3) + (6:45 @4) 8.05 km (4:13 / km) +142m 3:52 / km ahr:141 max:175
Running warm up/down 20:00 [1]
Running race (Vinterkarusell 1) 20:49 intensity: (26 @1) + (17 @2) + (21 @3) + (1:55 @4) + (17:50 @5) 4.97 km (4:12 / km) +153m 3:38 / km ahr:183 max:194
Running warm up/down 37:00 [1]
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