In the 7 days ending Dec 22, 2013:
Running long 2:10:00 [3] 23.1 km (5:38 / km) +328m 5:15 / km ahr:145 max:165
Running 36:38 [3] 6.7 km (5:28 / km) +28m 5:21 / km slept:7.0
Running intervals 9:40 [5] 2.52 km (3:50 / km) ahr:172 max:183
Strenght/stretching 10:00 [1] ahr:105 max:128
Orienteering (Night) 1:02:57 [4] *** 7.2 km (8:45 / km) +125m 8:03 / km ahr:154 max:172 spiked:18/26c
Strenght/stretching 10:00 [1] slept:7.0
Running 22:00 [3] 4.1 km (5:22 / km) +60m 5:00 / km ahr:142 max:156
Drills/Plyometrics 20:00 [3] 1.9 km (10:32 / km) +15m 10:08 / km ahr:147 max:162
Strenght/stretching 8:00 [1] ahr:106 max:120
Strenght/stretching 12:00 [1] rhr:48 slept:7.0
Running 1:17:42 [4] 15.4 km (5:03 / km) +172m 4:47 / km ahr:156 max:168
Strenght/stretching 12:00 [1] rhr:44 slept:5.5
Running (Trail) 31:01 [3] 5.4 km (5:45 / km) +67m 5:24 / km
Orienteering intervals 29:30 [5] *** 5.0 km (5:54 / km) +100m 5:22 / km ahr:168 max:179 spiked:16/18c
Strenght/stretching 12:00 [1] slept:7.5
Running (Trail) 1:01:19 [3] 11.0 km (5:34 / km) +205m 5:06 / km ahr:147 max:166
Strenght/stretching 12:00 [1] slept:6.0
Running warm up/down (Trail) 20:04 [3] 3.6 km (5:34 / km) +51m 5:12 / km ahr:142 max:155
Running intervals (Hills (Trail)) 20:00 [4] 3.5 km (5:43 / km) +140m 4:46 / km ahr:156 max:174
Strenght/stretching 8:00 [1] ahr:103 max:118
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