In the 7 days ending Mar 18, 2012:
Running warm up/down 19:37 intensity: (4:46 @2) + (5:14 @3) + (9:26 @4) + (11 @5) ** 3.0 km (6:32 / km) +10m 6:26 / km ahr:143 max:165 spiked:9/9c shoes: Salomon Spikecross 3 CS
Orienteering (Sprint) 19:49 intensity: (14 @1) + (12 @2) + (1:25 @3) + (7:55 @4) + (10:03 @5) *** 3.3 km (6:00 / km) +35m 5:42 / km ahr:159 max:177 spiked:16/16c shoes: Salomon Spikecross 3 CS
Orienteering (Street-O, mostly) 1:09:00 intensity: (2:00 @2) + (5:00 @3) + (1:00:00 @4) + (2:00 @5) *** 11.2 km (6:10 / km) +200m 5:39 / km spiked:10/10c shoes: Salomon Spikecross 3 CS
Running 54:00 intensity: (21 @1) + (10:27 @2) + (34:48 @3) + (8:24 @4) 8.3 km (6:30 / km) +50m 6:19 / km ahr:136 max:158 shoes: Salomon Spikecross 3 CS
Running 23:00 intensity: (52 @1) + (30 @2) + (9:04 @3) + (12:06 @4) + (28 @5) 3.9 km (5:54 / km) +40m 5:37 / km ahr:145 max:169 shoes: Salomon Spikecross 3 CS
Note weight:62.3kg
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