In the 7 days ending Apr 10, 2011:
Orienteering 1:03:55 [4] *** 12.52 km (5:06 / km) +31m 5:02 / km shoes: Inov8 OROC 340
Running long 1:52:23 intensity: (12 @0) + (33 @1) + (7:13 @2) + (1:12:18 @3) + (32:07 @4) 19.21 km (5:51 / km) +772m 4:52 / km ahr:151 max:174 shoes: Mizuno Wave Ascend 5
Note (rest day)
Cycling 30:36 intensity: (1:31 @1) + (5:27 @2) + (8:53 @3) + (14:28 @4) + (17 @5) 12.73 km (25.0 kph) +22m ahr:150 max:182 shoes: Exustar E-SR540
Cycling 27:42 intensity: (31 @0) + (54 @1) + (11:30 @2) + (9:47 @3) + (5:00 @4) 12.45 km (27.0 kph) +3m ahr:140 max:174 shoes: Exustar E-SR540
Cycling 29:51 intensity: (42 @1) + (4:25 @2) + (12:37 @3) + (12:00 @4) + (7 @5) 12.83 km (25.8 kph) +22m ahr:150 max:178 shoes: Exustar E-SR540
Cycling 25:15 intensity: (1 @0) + (36 @1) + (1:36 @2) + (8:34 @3) + (12:31 @4) + (1:57 @5) 12.68 km (30.1 kph) +3m ahr:157 max:208 shoes: Exustar E-SR540
Running 43:59 intensity: (11:18 @2) + (31:53 @3) + (48 @4) 8.43 km (5:13 / km) +233m 4:35 / km ahr:140 max:159 shoes: Asics GT-2150 (1)
Cycling 27:55 intensity: (5 @1) + (2:06 @2) + (10:07 @3) + (15:29 @4) + (8 @5) 12.72 km (27.3 kph) +22m ahr:156 max:176 shoes: Exustar E-SR540
Cycling 29:45 intensity: (27 @0) + (3:56 @1) + (6:41 @2) + (11:34 @3) + (6:39 @4) + (28 @5) 12.71 km (25.6 kph) +3m ahr:142 max:182 shoes: Exustar E-SR540
Running 1:22:58 intensity: (3 @0) + (3:19 @1) + (34:03 @2) + (38:32 @3) + (2:54 @4) + (4:07 @5) 12.75 km (6:30 / km) +421m 5:35 / km ahr:139 max:236 shoes: Mizuno Wave Ascend 5
Cycling 30:34 intensity: (1:14 @1) + (3:23 @2) + (10:58 @3) + (14:59 @4) 12.71 km (24.9 kph) +22m ahr:152 max:171 shoes: Exustar E-SR540
Cycling 26:38 intensity: (17 @0) + (41 @1) + (4:46 @2) + (14:39 @3) + (5:41 @4) + (34 @5) 12.52 km (28.2 kph) +3m ahr:145 max:194 shoes: Exustar E-SR540
Running intervals 41:44 intensity: (44 @1) + (4:52 @2) + (11:26 @3) + (20:34 @4) + (4:08 @5) 9.01 km (4:38 / km) +16m 4:35 / km ahr:157 max:190 shoes: Mizuno Wave Ascend 5
Dynamic Stretching 10:00 [2] 0.5 km (20:00 / km) shoes: Mizuno Wave Ascend 5
Strength & Core 40:00 [2]
Cycling 27:37 intensity: (17 @1) + (2:32 @2) + (6:03 @3) + (15:49 @4) + (2:56 @5) 12.91 km (28.0 kph) +26m ahr:159 max:190 shoes: Exustar E-SR540
Cycling 25:42 intensity: (10 @1) + (2:20 @2) + (8:05 @3) + (13:09 @4) + (1:58 @5) 12.63 km (29.5 kph) +1m ahr:157 max:180 shoes: Exustar E-SR540
Running 34:54 intensity: (8 @0) + (26 @1) + (2:05 @2) + (28:56 @3) + (3:19 @4) 7.39 km (4:44 / km) +5m 4:43 / km ahr:144 max:168 shoes: Asics GT-2150 (1)
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