In the 7 days ending Jan 14, 2018:
Run 20:57 [2] 3.0 km (6:59 / km) +82m 6:09 / km ahr:181 max:190 (sick)
Run warm up/down 13:47 [2] 2.0 km (6:54 / km) +14m 6:40 / km ahr:143 max:165
Run 21:27 [4] 5.0 km (4:17 / km) +80m 3:58 / km ahr:163 max:189
Run warm up/down 13:26 [2] 1.96 km (6:51 / km) +11m 6:40 / km ahr:153 max:176
Stretching/Rolling 15:00 [0]
S & C 30:00 [2] ahr:107 max:114 (rest day)
Run warm up/down 7:00 [2] 1.2 km (5:50 / km)
Orienteering 45:42 [3] *** 5.2 km (8:47 / km) +270m 6:59 / km spiked:11/14c
Run warm up/down 5:00 [2] 0.8 km (6:15 / km)
Run 42:10 [3] 7.7 km (5:29 / km) +73m 5:14 / km ahr:178 max:190
S & C 15:00 [2]
Run intervals 56:33 [4] 10.5 km (5:23 / km) +86m 5:10 / km ahr:171 max:191
Cross Training (Spinning) 30:00 [2] ahr:85 max:109
S & C 30:00 [2]
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