In the 7 days ending May 22, 2011:
Run - XC warm up/down 16:37 intensity: (15 @0) + (1:49 @1) + (4:35 @2) + (4:24 @3) + (5:04 @4) + (30 @5) 1.8 km (9:13 / km) +1m 9:12 / km ahr:142 max:173 shoes: VJ Integrators
Orienteering race 1:09:35 intensity: (6 @3) + (9:11 @4) + (1:00:18 @5) *** 7.6 km (9:09 / km) +205m 8:04 / km ahr:173 max:183 spiked:9/13c shoes: VJ Integrators
Kick Scooter (Commute) 11:00 [1]
Bicycle - Road (Commute) 37:00 [3] 8.8 mi (4:12 / mi)
Bicycle - Road (Commute) 40:00 [3] 8.8 mi (4:33 / mi)
Bicycle - Road 20:00 [2] 1.5 mi (13:20 / mi)
Note
Orienteering warm up/down 59:46 intensity: (6 @1) + (22 @2) + (7:16 @3) + (25:54 @4) + (26:08 @5) 6.3 km (9:29 / km) +220m 8:05 / km ahr:164 max:176 shoes: Salomon XA3D Pro Ultra Green
Run - XC 4:24 intensity: (18 @1) + (2:26 @2) + (1:40 @3) 0.71 km (6:09 / km) ahr:134 max:142 shoes: Salomon XA3D Pro Ultra Green
Miscelaneous (Yard Work) 50:00 [1]
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