In the 7 days ending Oct 15, 2017:
Running 1:00:00 intensity: (30:00 @1) + (20:00 @2) + (10:00 @3) 7.6 km (7:54 / km) shoes: Nike Terra Kiger 3
Running 1:55:00 intensity: (1:20:00 @1) + (20:00 @2) + (15:00 @3) 11.59 km (9:55 / km) +730m 7:33 / km shoes: Salomon S-LAB Speed
Running 15:00 intensity: (10:00 @1) + (5:00 @2) shoes: Hoka One One Conquest
Running 1:40:00 intensity: (1:00:00 @1) + (20:00 @2) + (20:00 @3) 12.58 km (7:57 / km) +730m 6:10 / km shoes: Nike Terra Kiger 3
Running 30:00 intensity: (10:00 @1) + (5:00 @2) + (10:00 @3) + (5:00 @4) 4.0 km (7:30 / km) shoes: Hoka One One Conquest
Crosstrainer 30:00 [1]
Strength 15:00 [1]
Cycling 20:00 [1]
Strength 20:00 [1]
Running 42:00 intensity: (10:00 @3) + (32:00 @4) 7.12 km (5:54 / km) +188m 5:13 / km shoes: Nike Terra Kiger 3
Running 20:00 intensity: (10:00 @1) + (10:00 @2) 2.8 km (7:09 / km) shoes: Nike Terra Kiger 3
Orienteering 45:00 intensity: (10:00 @1) + (25:00 @2) + (10:00 @3) 5.5 km (8:11 / km) shoes: Salomon Speedcross 4
Note (rest day)
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