In the 7 days ending Dec 9, 2018:
Running warm up/down 23:55 intensity: (18:50 @1) + (5:05 @2) 2.64 km (9:04 / km) +110m 7:30 / km ahr:129 max:151
Orienteering race (sprint) 21:46 intensity: (1:19 @1) + (4:58 @2) + (10:45 @3) + (4:30 @4) + (14 @5) 3.04 km (7:09 / km) +103m 6:07 / km ahr:158 max:187
Running warm up/down 11:05 intensity: (8:33 @1) + (2:32 @2) 1.84 km (6:01 / km) +76m 4:59 / km ahr:134 max:145
Running tempo (Stoltzen) 58:54 intensity: (30:26 @1) + (11:56 @2) + (9:31 @3) + (6:25 @4) + (36 @5) 5.58 km (10:34 / km) +410m 7:43 / km ahr:141 max:182
Strength 30:00 [1]
Running 45:01 intensity: (24:22 @1) + (20:39 @2) 7.48 km (6:01 / km) +247m 5:10 / km ahr:137 max:154
Note (rest day)
Orienteering 1:38:43 intensity: (1:21:31 @1) + (17:12 @2) 8.36 km (11:48 / km) +524m 8:59 / km ahr:124 max:180
Running intervals (6x 5' / 1' P) 1:06:32 intensity: (27:09 @1) + (8:13 @2) + (14:59 @3) + (16:03 @4) + (8 @5) 10.36 km (6:25 / km) +500m 5:10 / km ahr:146 max:180
Elliptical machine 45:00 [1]
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