In the 7 days ending Oct 12, 2008:
Note (rest day)
spin class 1:02:00 [3] ahr:137 max:159
Jympa 1:00:00 [1] ahr:113 max:159
running warm up/down 14:08 [2] 2.66 km (5:19 / km) ahr:130 max:156
running tempo 21:47 [5] 5.91 km (3:41 / km) ahr:180 max:192
running warm up/down 14:36 [2] 2.6 km (5:37 / km) ahr:142 max:155
running warm up/down 15:00 [2] 3.0 km (5:00 / km)
running intervals 15:00 [5] 4.2 km (3:34 / km) +100m 3:11 / km
running warm up/down 20:00 [2] 4.0 km (5:00 / km)
core stability workout 30:00 [3]
spin class 45:00 intensity: (20:00 @2) + (20:00 @3) + (5:00 @4)
orienteering race 15:00 [1] 1.0 km (15:00 / km)
orienteering race 1:30 [5]
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