In the 7 days ending Mar 25, 2012:
Running race 46:57 intensity: (1 @2) + (12 @3) + (13 @4) + (46:31 @5) 14.17 km (3:19 / km) +71m 3:14 / km ahr:182 max:194 shoes: Asics GT-2170
Running warm up/down 9:07 intensity: (1:02 @2) + (8:05 @3) 1.53 km (5:58 / km) ahr:140 max:153 shoes: Asics GT-2170
Orienteering 1:27:31 intensity: (6:58 @0) + (3:35 @1) + (19:42 @2) + (55:57 @3) + (1:19 @4) *** 12.49 km (7:01 / km) +106m 6:43 / km ahr:136 max:162 spiked:40/44c shoes: Inov8 OROC 340
Cycling 26:04 intensity: (32 @0) + (27 @1) + (1:34 @2) + (11:36 @3) + (11:55 @4) 12.75 km (29.3 kph) +23m ahr:152 max:168 shoes: Exustar E-SR540
Cycling 30:19 intensity: (15 @0) + (4:28 @1) + (4:19 @2) + (18:16 @3) + (3:01 @4) 12.36 km (24.5 kph) +1m ahr:139 max:167 shoes: Exustar E-SR540
Cycling 31:22 intensity: (1:40 @1) + (4:28 @2) + (9:54 @3) + (15:20 @4) 12.89 km (24.7 kph) +23m ahr:150 max:170 shoes: Exustar E-SR540
Cycling 29:43 intensity: (13 @0) + (3:41 @1) + (4:06 @2) + (14:09 @3) + (7:34 @4) 12.62 km (25.5 kph) +3m ahr:143 max:173 shoes: Exustar E-SR540
Orienteering race 13:31 intensity: (6 @1) + (10 @2) + (19 @3) + (3:00 @4) + (9:56 @5) 3.37 km (4:01 / km) +27m 3:52 / km ahr:176 max:188 spiked:22/24c shoes: Inov8 Roclite 285
Cycling 29:51 intensity: (25 @0) + (2:14 @1) + (5:50 @2) + (10:34 @3) + (10:48 @4) 12.81 km (25.7 kph) +23m ahr:145 max:172 shoes: Exustar E-SR540
Cycling 28:19 intensity: (6 @0) + (1:00 @1) + (7:04 @2) + (16:53 @3) + (3:16 @4) 12.3 km (26.1 kph) +2m ahr:142 max:173 shoes: Exustar E-SR540
Running hills 1:18:28 intensity: (3:36 @0) + (6:26 @1) + (24:52 @2) + (30:29 @3) + (13:05 @4) 10.44 km (7:31 / km) +623m 5:47 / km ahr:138 max:173 shoes: Asics Gel-Trabuco 14
Cycling 29:18 intensity: (7 @0) + (1:43 @1) + (4:38 @2) + (11:54 @3) + (10:56 @4) 12.82 km (26.3 kph) +23m ahr:148 max:169 shoes: Exustar E-SR540
Cycling 29:22 intensity: (3:30 @1) + (8:18 @2) + (15:15 @3) + (2:19 @4) 12.29 km (25.1 kph) +4m ahr:138 max:170 shoes: Exustar E-SR540
Running intervals 53:36 intensity: (10 @0) + (10:52 @1) + (22:34 @2) + (6:59 @3) + (8:14 @4) + (4:47 @5) 11.15 km (4:48 / km) +61m 4:41 / km ahr:138 max:184 shoes: Asics GT-2170
Dynamic Stretching 10:00 [3] shoes: Asics GT-2170
Cycling 29:20 intensity: (3 @0) + (2:24 @1) + (4:05 @2) + (15:59 @3) + (6:49 @4) 12.84 km (26.3 kph) +22m ahr:145 max:163 shoes: Exustar E-SR540
Cycling 30:36 intensity: (1:11 @0) + (5:05 @1) + (17:00 @2) + (7:06 @3) + (14 @4) 12.34 km (24.2 kph) +2m ahr:127 max:157 shoes: Exustar E-SR540
Running 57:22 intensity: (2:44 @0) + (22:40 @1) + (26:58 @2) + (4:13 @3) + (47 @4) 8.64 km (6:38 / km) +185m 6:00 / km ahr:119 max:160 shoes: Asics GT-2170
Strength & Core 25:00 [3]
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