In the 7 days ending Oct 9, 2011:
Running 45:52 intensity: (13 @0) + (2:52 @1) + (6:34 @2) + (26:21 @3) + (6:20 @4) + (3:32 @5) 9.23 km (4:58 / km) +239m 4:24 / km ahr:148 max:180 slept:9.0 weight:57.6kg shoes: Asics GT-2150 (2)
Orienteering 4:27:20 [3] 27.09 km (9:52 / km) +1526m 7:42 / km shoes: Asics Gel-Trabuco 11
Cycling 30:26 intensity: (6 @0) + (1:21 @1) + (6:20 @2) + (14:18 @3) + (8:21 @4) 12.98 km (25.6 kph) +24m ahr:146 max:172 slept:7.0 weight:56.7kg shoes: Exustar E-SR540
Cycling 26:40 intensity: (1:32 @1) + (7:47 @2) + (10:58 @3) + (5:11 @4) + (1:12 @5) 12.66 km (28.5 kph) +2m ahr:144 max:180 shoes: Exustar E-SR540
Cycling 26:44 intensity: (1 @0) + (16 @1) + (3:10 @2) + (8:53 @3) + (14:24 @4) 12.72 km (28.5 kph) +29m ahr:153 max:169 slept:7.5 weight:58kg shoes: Exustar E-SR540
Cycling 32:14 intensity: (3:00 @0) + (4:24 @1) + (9:46 @2) + (14:46 @3) + (18 @4) 12.32 km (22.9 kph) +24m ahr:130 max:157 shoes: Exustar E-SR540
Running intervals 40:22 intensity: (12 @0) + (14 @1) + (9:36 @2) + (15:21 @3) + (14:32 @4) + (27 @5) 9.4 km (4:18 / km) +14m 4:16 / km ahr:149 max:177 shoes: Asics GT-2150 (1)
Dynamic Stretching 7:00 [2] 0.2 km (35:00 / km) shoes: Asics GT-2150 (1)
Strength & Core 45:00 [2] shoes: Asics GT-2150 (1)
Cycling 26:01 intensity: (2 @0) + (59 @1) + (3:01 @2) + (13:24 @3) + (8:35 @4) 12.79 km (29.5 kph) +24m ahr:150 max:170 shoes: Exustar E-SR540
Cycling 26:29 intensity: (1:13 @1) + (5:48 @2) + (10:52 @3) + (8:36 @4) 12.53 km (28.4 kph) +2m ahr:147 max:170 shoes: Exustar E-SR540
Running hills 1:33:35 intensity: (25 @0) + (6:45 @1) + (39:32 @2) + (40:46 @3) + (5:04 @4) + (1:03 @5) 13.95 km (6:43 / km) +584m 5:33 / km ahr:137 max:185 slept:7.5 weight:56.9kg shoes: Inov8 Roclite 285
Cycling 29:18 intensity: (55 @1) + (3:19 @2) + (9:50 @3) + (14:56 @4) + (18 @5) 12.75 km (26.1 kph) +25m ahr:153 max:177 shoes: Exustar E-SR540
Cycling 29:07 intensity: (1 @0) + (1:59 @1) + (4:11 @2) + (14:58 @3) + (7:58 @4) 12.65 km (26.1 kph) +2m ahr:147 max:173 shoes: Exustar E-SR540
Orienteering 1:07:42 intensity: (1:19 @0) + (2:31 @1) + (5:02 @2) + (43:00 @3) + (15:50 @4) *** 9.57 km (7:05 / km) +85m 6:47 / km ahr:147 max:167 shoes: VJ Bold Stud
Cycling 29:09 intensity: (17 @1) + (3:31 @2) + (11:30 @3) + (13:51 @4) 12.72 km (26.2 kph) +28m ahr:153 max:172 slept:8.0 weight:57.5kg shoes: Exustar E-SR540
Cycling 27:46 intensity: (1:14 @1) + (10:57 @2) + (11:45 @3) + (3:50 @4) 12.27 km (26.5 kph) +24m ahr:140 max:166 shoes: Exustar E-SR540
Running 35:01 intensity: (9 @0) + (22 @1) + (5:27 @2) + (18:42 @3) + (10:21 @4) 7.41 km (4:44 / km) +126m 4:21 / km ahr:148 max:168 shoes: Asics GT-2150 (1)
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