In the 7 days ending Jul 18, 2011:
Running 55:06 intensity: (5:03 @1) + (32:41 @2) + (11:48 @3) + (4:33 @4) + (1:01 @5) 9.08 km (6:04 / km) +109m 5:43 / km ahr:126 max:178
Running 56:05 [3] 9.05 mi (6:12 / mi) ahr:125 max:182 shoes: Binned - Mizuno Wave Harrier 3
Orienteering race 49:47 [5] 8.8 km (5:39 / km) ahr:166 max:180 slept:0.0 shoes: Binned - VJ Falcon (with studs
Running 49:43 intensity: (6 @1) + (5 @2) + (1:23 @3) + (18:30 @4) + (29:39 @5) 8.9 km (5:35 / km) +151m 5:09 / km ahr:166 max:180
Running warm up/down 10:00 [1] shoes: Binned - VJ Falcon (with studs
Running 34:19 [3] 6.35 km (5:24 / km) ahr:139 max:178 shoes: Binned - Mizuno Wave Harrier 3
Running 34:39 intensity: (1:07 @1) + (5:02 @2) + (16:19 @3) + (9:25 @4) + (2:46 @5) 6.4 km (5:25 / km) +106m 5:00 / km ahr:143 max:177
Note
Road Cycling 17:24 [3] 5.31 mi (3:17 / mi) ahr:131 max:153
Road Cycling 18:27 intensity: (1:44 @1) + (7:35 @2) + (7:55 @3) + (1:13 @4) 8.55 km (2:09 / km) +38m 2:07 / km ahr:130 max:153
Swimming 30:00 [3]
Road Cycling 8:00 [3]
Stretching 5:00 [1]
Note (rest day)
Stretching warm up/down 3:00 [1] shoes: Binned - Mizuno Wave Harrier 3
Mountain Biking 45:51 intensity: (2:10 @1) + (19:27 @2) + (18:37 @3) + (5:27 @4) + (10 @5) 8.56 km (5:21 / km) +99m 5:04 / km ahr:131 max:169
Running 44:24 [3] 8.79 km (5:03 / km) ahr:132 max:169 shoes: Binned - Mizuno Wave Harrier 3
Stretching warm up/down 5:00 [1]
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