In the 7 days ending Jul 17, 2011:
Running 1:10:21 intensity: (26 @1) + (7:03 @2) + (43:21 @3) + (19:00 @4) + (31 @5) 13.09 km (5:22 / km) +448m 4:35 / km ahr:151 max:184 slept:8.0 weight:57.2kg shoes: Asics Gel-Trabuco 11
Orienteering 1:34:37 intensity: (9 @0) + (2:33 @1) + (28:23 @2) + (48:18 @3) + (15:14 @4) 12.91 km (7:20 / km) +516m 6:06 / km ahr:142 max:174 shoes: Inov8 X-Talon 212
Cycling 28:16 [3] 12.8 km (27.2 kph) +25m shoes: Exustar E-SR540
Cycling 32:15 [2] 12.34 km (23.0 kph) +24m shoes: Exustar E-SR540
Cycling 28:46 intensity: (1:38 @1) + (4:19 @2) + (12:14 @3) + (10:35 @4) 12.64 km (26.4 kph) +25m ahr:148 max:168 slept:8.0 weight:57.3kg shoes: Exustar E-SR540
Cycling 29:20 intensity: (21 @0) + (2:44 @1) + (9:07 @2) + (15:38 @3) + (1:30 @4) 12.65 km (25.9 kph) +2m ahr:137 max:165 shoes: Exustar E-SR540
Running 32:12 intensity: (6 @0) + (9 @1) + (4:05 @2) + (27:52 @3) 6.87 km (4:41 / km) +4m 4:41 / km ahr:142 max:154 shoes: Asics GT-2150 (1)
Cycling 28:27 intensity: (57 @1) + (4:22 @2) + (8:32 @3) + (14:36 @4) 12.79 km (27.0 kph) +25m ahr:151 max:171 slept:7.0 weight:57.3kg shoes: Exustar E-SR540
Cycling 27:50 intensity: (31 @0) + (2:12 @1) + (7:36 @2) + (15:07 @3) + (2:24 @4) 12.69 km (27.4 kph) +2m ahr:139 max:165 shoes: Exustar E-SR540
Running hills 1:22:52 intensity: (7 @0) + (1:44 @1) + (38:56 @2) + (39:20 @3) + (2:45 @4) 13.08 km (6:20 / km) +488m 5:20 / km ahr:138 max:169 shoes: Asics Gel-Trabuco 11
Cycling 25:38 intensity: (8 @1) + (2:27 @2) + (9:33 @3) + (13:30 @4) 12.77 km (29.9 kph) +23m ahr:154 max:168 slept:7.0 weight:57.7kg shoes: Exustar E-SR540
Cycling 27:32 intensity: (18 @0) + (2:18 @1) + (9:14 @2) + (10:34 @3) + (5:08 @4) 12.53 km (27.3 kph) +13m ahr:139 max:175 shoes: Exustar E-SR540
Running intervals 54:03 intensity: (6 @0) + (1:57 @1) + (16:10 @2) + (13:08 @3) + (22:26 @4) + (16 @5) 11.32 km (4:47 / km) +69m 4:38 / km ahr:149 max:177 shoes: Asics GT-2150 (2)
Dynamic Stretching 10:00 [3] 0.5 km (20:00 / km) shoes: Asics GT-2150 (2)
Cycling 30:37 [2] 12.74 km (25.0 kph) +23m slept:7.0 weight:57.3kg shoes: Exustar E-SR540
Cycling 27:35 [2] 12.63 km (27.5 kph) +2m shoes: Exustar E-SR540
Running 30:02 intensity: (19 @0) + (13 @1) + (18:15 @2) + (10:00 @3) + (53 @4) + (22 @5) 5.51 km (5:27 / km) +68m 5:08 / km ahr:135 max:180 shoes: Asics GT-2150 (2)
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