In the 7 days ending Aug 24, 2008:
Note (rest day)
Run - XC warm up/down 12:00 intensity: (6:00 @1) + (5:00 @3) + (1:00 @4)
Orienteering 1:06:53 [4] *** 7.35 km (9:06 / km) +150m 8:15 / km ahr:161 max:176 spiked:26/26c
Walk 20:00 [0]
Jog/Walk warm up/down 10:00 intensity: (5:00 @0) + (1:00 @1) + (2:00 @2) + (2:00 @3) ahr:100
Run - XC 23:58 [3] 3.0 km (7:59 / km) +20m 7:44 / km ahr:124
Walk warm up/down 12:00 [1]
Kick Scooter (commute) 25:00 [1]
Walk 25:00 [0]
Miscelaneous (lawn mowing) 45:00 [0]
Run - XC warm up/down 17:00 intensity: (5:00 @0) + (2:00 @1) + (4:00 @2) + (4:00 @3) + (2:00 @4)
Orienteering race 20:17 [4] *** 2.0 km (10:09 / km) +20m 9:40 / km ahr:176 max:194 spiked:6/11c
Kick Scooter (Commute) 25:00 [1] (rest day)
Jog/Walk warm up/down 11:00 intensity: (5:00 @0) + (2:00 @1) + (3:00 @2) + (1:00 @3) ahr:104
Run - XC tempo 20:47 [3] 3.0 km (6:56 / km) +20m 6:42 / km ahr:143
Run - XC tempo 21:20 [3] 3.0 km (7:07 / km) +20m 6:53 / km ahr:145
Walk warm up/down 11:44 [1] ahr:105
Walk 35:00 [1]
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