In the 7 days ending Mar 15, 2014:
Road Running long 1:24:01 intensity: (6 @0) + (9 @1) + (28 @2) + (6 @3) + (1:00:48 @4) + (22:24 @5) 8.54 mi (9:50 / mi) +375m 8:39 / mi ahr:170 max:187 shoes: NewBalanceRoad
Note (rest day)
Weight Training (Legs and Back) 1:00:00 [3]
Core (Ab Ripper) 15:00 [3]
Road Running long 1:13:43 intensity: (2 @0) + (5 @1) + (25 @2) + (8:38 @3) + (1:04:23 @4) + (10 @5) 7.0 mi (10:32 / mi) +87m 10:08 / mi ahr:160 max:177 shoes: NewBalanceRoad
Weight Training (Core Synergistics) 1:00:00 [4]
Treadmill 20:00 [3] 2.25 mi (8:53 / mi) shoes: NewBalanceRoad
Stationary Bike (Spin) 45:00 [4]
Orienteering race (Red) 1:46:53 intensity: (29 @2) + (5:34 @3) + (1:06:56 @4) + (33:54 @5) **** 9.58 km (11:10 / km) +319m 9:34 / km ahr:171 max:189 spiked:6/12c shoes: Inov8 Oroc 340
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