In the 7 days ending Aug 14, 2011:
Orienteering warm up/down 10:00 [3] ***** 0.6 km (16:40 / km) +20m 14:17 / km shoes: VJ Bold Stud
Running warm up/down 20:00 [3] 2.9 km (6:54 / km) shoes: VJ Bold Stud
Orienteering race 34:56 [5] *** 3.7 km (9:26 / km) +205m 7:24 / km spiked:11/11c shoes: VJ Bold Stud
Running warm up/down 10:00 [2] 1.0 km (10:00 / km) shoes: VJ Bold Stud
Note (rest day)
Orienteering 30:39 [3] 2.86 km (10:43 / km) +68m 9:35 / km shoes: VJ Bold Stud
Orienteering 5:50 [4] 0.6 km (9:42 / km) +12m 8:50 / km shoes: VJ Bold Stud
Running warm up/down 1:00:00 [2] 6.0 km (10:00 / km) shoes: VJ Bold Stud
Orienteering 36:24 [3] 2.79 km (13:04 / km) +55m 11:54 / km shoes: VJ Bold Stud
Orienteering 1:12:13 intensity: (1:32 @0) + (15:50 @1) + (18:33 @2) + (25:08 @3) + (11:10 @4) 5.49 km (13:10 / km) +101m 12:03 / km ahr:134 max:168 shoes: VJ Bold Stud
Orienteering 1:15:26 intensity: (1:10 @0) + (2:36 @1) + (14:11 @2) + (45:36 @3) + (11:53 @4) 5.62 km (13:26 / km) +152m 11:50 / km ahr:143 max:166 shoes: VJ Bold Stud
Running 11:09 intensity: (6 @2) + (2:34 @3) + (8:29 @4) 2.32 km (4:49 / km) +41m 4:25 / km ahr:159 max:168 shoes: VJ Bold Stud
Orienteering 23:23 intensity: (4:01 @0) + (2:03 @1) + (1:51 @2) + (4:00 @3) + (6:33 @4) + (4:55 @5) 4.34 km (5:24 / km) +90m 4:53 / km ahr:151 max:231 shoes: Asics Gel-Speedstar II
Orienteering 50:18 intensity: (2:11 @0) + (10:58 @1) + (13:46 @2) + (10:00 @3) + (11:50 @4) + (1:33 @5) 4.16 km (12:06 / km) +225m 9:31 / km ahr:136 max:182 shoes: VJ Bold Stud
Orienteering 18:05 intensity: (12 @0) + (5 @1) + (27 @2) + (54 @3) + (12:47 @4) + (3:40 @5) 2.4 km (7:32 / km) +58m 6:44 / km ahr:165 max:181 shoes: VJ Bold Stud
Orienteering 17:10 intensity: (3:56 @1) + (7:25 @2) + (5:49 @3) 1.31 km (13:06 / km) +48m 11:05 / km ahr:130 max:156 shoes: VJ Bold Stud
Orienteering 2:04:27 [3] 10.03 km (12:25 / km) +524m 9:50 / km shoes: Inov8 OROC 340
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