In the 7 days ending Nov 8, 2020:
Running 1:54:47 intensity: (1:13:53 @1) + (40:54 @2) 14.95 km (7:41 / km) +886m 5:55 / km ahr:120 max:170 (injured)
Running intervals (5x 10' / 1' P) 2:01:18 intensity: (45:22 @1) + (25:53 @2) + (47:29 @3) + (2:34 @4) 17.92 km (6:46 / km) +1096m 5:11 / km ahr:147 max:162
Note (rest day)
Running warm up/down 15:00 [1]
Strength 30:00 [1]
Bicycle ergometer 45:00 [1]
Orienteering race (Urbo 1 ) 23:02 intensity: (3:27 @1) + (2:29 @2) + (9:34 @3) + (7:23 @4) + (9 @5) 3.59 km (6:25 / km) +178m 5:08 / km ahr:157 max:182
Running warm up/down (23' EL, 12' AL) 35:00 [1]
Running 32:53 intensity: (16:22 @1) + (16:31 @2) 4.95 km (6:38 / km) +222m 5:25 / km ahr:140 max:166
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