In the 7 days ending Apr 30, 2017:
orienteering race 1:05:33 [4] 10.93 km (6:00 / km) +205m 5:29 / km
running warm up/down 15:12 [1] 1.96 km (7:46 / km) +10m 7:35 / km shoes: VJ Irock 2
running warm up/down 8:52 [1] 1.31 km (6:47 / km) shoes: VJ Irock 2
Note (rest day)
orienteering 1:24:39 intensity: (16:14 @1) + (37:12 @2) + (29:25 @3) + (1:48 @4) 14.65 km (5:47 / km) +70m 5:38 / km ahr:156 max:179 25c shoes: inov-8 X-Talon 212
running intervals 1:06:22 intensity: (20:54 @1) + (21:29 @2) + (8:31 @3) + (13:28 @4) + (2:00 @5) 11.07 km (6:00 / km) +240m 5:24 / km ahr:155 max:190 shoes: inov-8 X-Talon 212
cycling 57:34 [1] 21.79 km (22.7 kph) +94m
cycling 16:22 [0] 6.3 km (23.1 kph) +63m ahr:155 max:177
running (x-country) 47:41 intensity: (27:49 @1) + (10:25 @2) + (8:10 @3) + (1:17 @4) 7.09 km (6:43 / km) +112m 6:14 / km ahr:144 max:178 shoes: inov-8 X-Talon 200
strength 25:53 [1]
stretching/blackroll/yoga 10:00 [0]
other sports (volleyball) 30:00 [1]
alternative endurance (crosstrainer) 30:00 intensity: (4:04 @2) + (18:15 @3) + (7:41 @4) ahr:138 max:182 shoes: Asics Gel-Super J33.2
strength 20:00 [1]
alternative endurance (spinning) 10:00 [1]
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